Onze head coaches zorgen wekelijks voor een doordacht en gevarieerd programma – nooit willekeurig, altijd met een helder doel: jou sterker, fitter en veerkrachtiger maken, in én buiten de gym.

Ongeacht je ervaring of fitnessdoel, onze gestructureerde aanpak helpt je vooruit op het gebied van kracht, uithoudingsvermogen en techniek. Met lessen in CrossFit, HYROX, Endurance, Olympic weightlifting, Strength Class, Strongman en CrossFit Gymnastics vind je altijd de juiste prikkel voor blijvende progressie. Check het programma van deze week en meld je aan voor jouw volgende training in de app!

Monday 17-03-2025

CrossFit

"Waitlifting"

Every 3:00 x 6 Rounds For Load

3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Clusters

Strength Class

Heavy Deadlifts

Olympic Weightlifting

Choose between improving your Snatch or Clean & Jerk

HYROX

"HYROX 31"

6 Rounds of

1 minute Wall Ball Shots (20/14 lb)
30 second Rest
1 minute Burpee Broad Jumps
30 second Rest
1 minute Calorie Row
30 second Rest
1 minute 10 meter Shuttle Run
30 second Rest

Tuesday 18-03-2025

CrossFit

"Descendant"

For Time

50 Calorie Row
40 Wall Balls 9/6kg or 20/14lbs
30 Kettlebell Swings 32/24 kg
20 Push Press 50/35 kg
10 Muscle-Ups

"Bench Press"

Strength Class

Heavy Overhead Squats

Endurance

"Loredo"

Six rounds for time of:
-24 Squats
-24 Push-ups
-24 Walking lunge steps
-Run 400 meters

Wednesday 19-03-2025

CrossFit

"Going H.A.M."

4 Rounds Of

400m Run
20 Alternating Dumbbell Snatches 22.5/16kg or 50/35lbs
15 Burpees over the Dumbbell

Rest 1:00

Endurance

"Loredo"

Six rounds for time of:
-24 Squats
-24 Push-ups
-24 Walking lunge steps
-Run 400 meters

Strength Class

Heavy Bench Press

Olympic Weightlifting

Choose between improving your Snatch or Clean & Jerk.

Gymnastics

Skill: Handstand Push-Up | Strength: Pull-Up

Thursday 20-03-2025

CrossFit

"Power Flower"

A.M.R.A.P. in 15 Minutes

10 Power Cleans 60/42,5
15 Box Jump Overs 24/20"
20 Handstand Push-ups

"Deadlift"

Gymnastics

Skill: Handstand Push-Up | Strength: Pull-Up

Olympic Weightlifting

Choose between improving your Snatch or Clean & Jerk.

Strength Class

Heavy Back Squats

HYROX

"HYROX 32"

40 Rounds of
40s ON / 20s Off

Zone 1:
A Sandbag Walking Lunges
B Row-Erg Sprint

Zone 2:
A Hollow Rocks
B Double DB Clean & Press

Zone 3:
A Push Ups
B Ski-Erg Sprint

Zone 4:
A DB Snatches
B Wall Balls

Zone 5:
A Russian KB Swing
B Burpee over the KB

Friday 21-03-2025

CrossFit

"Bull Dog"

A.M.R.A.P. in 15 Minutes

5 Double DB Thrusters
10 Toes to Bars
30 Double Unders

Strength Class

Heavy Back Squats

HYROX

"HYROX 32"

40 Rounds of
40s ON / 20s Off

Zone 1:
A Sandbag Walking Lunges
B Row-Erg Sprint

Zone 2:
A Hollow Rocks
B Double DB Clean & Press

Zone 3:
A Push Ups
B Ski-Erg Sprint

Zone 4:
A DB Snatches
B Wall Balls

Zone 5:
A Russian KB Swing
B Burpee over the KB

Endurance

"I am Here to Cardio"

Every 5:00 x 8 Rounds

1
800m Run

2
1000m Ski-Erg

3
1000m Row-Erg

4
60/48 Cal Echo-Bike

Saturday 22-03-2025

CrossFit

"Something New"

A.M.R.A.P in 30 Minutes w/ Buddy

100 Double-Unders
50 Dumbbell Box Step-Overs
50 Throwing Leg Raises
50 Dumbbell Squat Cleans

Dumbell: 22,5/16kg or 50/35lbs
24/20" Box

Olympic Weightlifting

Choose between improving your Snatch or Clean & Jerk.

Endurance

"When you lose your streak in Duolingo…"

Every 3:00 x 10 Rounds
100m Sprint
10 Bar Facing Burpees

Gymnastics

Skill: Handstand Push-Up | Strength: Pull-Up

Sunday 23-03-2025

Strength Class

Full Body Focus

CrossFit

"Flowcus"

10 Rounds for Time

15 Kettlebell Swings 24/16 kg
5 Goblet Squats 24/16 kg
3 Push-Ups

Endurance

"When you lose your streak in Duolingo…"

Every 3:00 x 10 Rounds
100m Sprint
10 Bar Facing Burpees

HYROX

"HYROX 33"

2 Rounds of 18:00 ON / 2:00 OFF

Zone 1: STRENGTH
3:00 to Build Sled Weight

Then
Every 2:30 x 6
15m Sled Push

Zone 2: Conditioning
A.M.R.A.P. 18
1000m Run
200M Farmer Carry

2x 24/16 kg