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 06-04-2026

CrossFit

"06/04/2026 Warming Up"

Warming Up:
1 total Round Of:

#1 Run 400m or Row 400m

#2 & 3 in sync

10 Jump Squats
10 sync beatswing/ ¼ pull-ups
10 burpee light

#4 Squat or Plank Hold

"We Listened!"

A.M.R.A.P. in 35 Minutes

#1 50/40 Calorie Work

#2&3 A.M.R.A.P.

12 Dumbbell Thrusters 2×22,5/16kg
10 Pull-Ups
8 Burpees Over Dumbbells

#4 Cheerleader

Tuesday 07-04-2026

CrossFit

"07/04/2026 Warming Up"

3 Rounds

20 Arm Swings
20 Elbow Swings
10 Air Squats
5 Push Up To Downward Dog

"07/04/2026 Technique"

Hang Power Clean
- Hang Clean Pull
- Hang Power Clean

Front Squat
- Hold
- Front Squat

Push Jerk
- Dip & Drive
- Tall Jerk
- Push Jerk

"Wheels of Steel"

5 Rounds For Time

10 Power Cleans 60/42,5kg or 135/95lbs
10 Front Squats
10 Push Jerks

HYROX

"HYROX 182 W-Up"

AMRAP 8
In Teams of 4
P1: 12,5m Sled Pull (building in weight)
P2: Meter Machine
P3: Dual KB Farmer Hold
P4: Burpees

Switch when P1 finishes

"HYROX 182"

Every 3:00 x 12 Rounds

Zone 1:
400-500m Run

Zone 2:
Max Meter Ski-Erg @ RPE 7

Zone 3:
Max Meter Sled Pull

Zone 4:
400-500m Run

Zone 5:
Max Meter Row-Erg @ RPE 7

Zone 6:
200m Farmer Carry

Endurance

"STYROX RACE W-Up"

400m Run

2x
10m Walking Lunge
5m Broad Jumps

"STYROX RACE"

4 Rounds For Time
400m Run
30m Burpee Broad Jump
400m Run
30m Sandbag/DB Walking Lunges

30/20 kg

Wednesday 08-04-2026

CrossFit

"08/04/2026 Warming Up"

3 Rounds

30 Jumping Jacks
10 Hollow Rocks
10 Banded Latt Pull Down
5 Slow Negative Push Ups

"08/04/2026 Strength"

Every 1:00 x 10 Rounds

Odd: 3 Pull-Ups Strict
Even: 3 Ring Dips Strict

"08/04/2026 Workout Testing"

6:00 Deadlift Build-Up

1 Round

100m Jog
5 Alt DB Snatch
4 Box Jumps
2 Deadlifts

"Meat The Chipper"

For Time

800 m Run
50 Sit-Ups
40 Dumbbell Snatches
30 Box Jumps
20 Push-Ups
10 Deadlifts 100/70kg or 225/155lbs

HYROX

"HYROX 183 W-Up"

EMOM 4
Cal Row-Erg
Wall Balls
Cal Ski-Erg of Bike-Erg
Burpees

"HYROX 183"

EMOM 40

Zone 1
8-12 Cal Row-Erg

Zone 2
8-12 Wall Balls

Zone 3
8-12 Cal Ski-Erg or Bike-Erg

Zone 4
8-12 Burpees

Every Round add 1 Repetition.

Endurance

"STYROX RACE"

4 Rounds For Time
400m Run
30m Burpee Broad Jump
400m Run
30m Sandbag/DB Walking Lunges

30/20 kg

Olympic Weightlifting

Choose Between Improving Your Snatch & Clean & Jerk

Gymnastics

Geen extra informatie beschikbaar.

Thursday 09-04-2026

CrossFit

"09/04/2026 Warming Up"

400m Jog

Into 3 Rounds

10 Plate Front Squats
10 90/90 Hip Rotations w/ Foot Raise
5 Squat to Stance stretch
3/3 Worlds Greatest Stretch

"Back Squat"

"09/04/2026 Rig Prep"

2 x 8 Beatswing
1 x 8 Knee Raise
1 x 8 Leg Raise w/ Buddy
Schop de handen van je buddy raak, je buddy gooit je terug naar beneden.
1 x 8 Toes to Bar

"Heavy Day & Couplet"

For Time

21-15-9
Burpees
Toes-to-Bar

Endurance

"Versus The Machines W-Up"

3 Rounds
P1: Works on Machine
P2:
20m Farmer Carry
20’’ Plank

Switch when P2 finishes

"Versus The Machines"

For Time in Teams of 2
550/440 Cal Machine

P1:
Works on Machine

P2:
Holds 2 KB in Farmer Position
or
Holds a Wall Plank

2x 32/24 kg

HYROX

"HYROX 183"

EMOM 40

Zone 1
8-12 Cal Row-Erg

Zone 2
8-12 Wall Balls

Zone 3
8-12 Cal Ski-Erg or Bike-Erg

Zone 4
8-12 Burpees

Every Round add 1 Repetition.

Friday 10-04-2026

CrossFit

"10/04/2026 Warming Up"

2 Rounds
10 Air Squats
10 Stick Dislocates
10 Scap Push Ups
10 Stick Good Morning

2 Rounds @ Stick/Empty Bar
5 Clean Grip RDL
5 Clean High Pull
5 Muscle Clean
5 Front Squat
5 Push Press

"10/04/2026 Clean"

Every 1:30 x 6 Rounds
1 Hang Clean Pull
1 Hang Power Clean
1 Squat Clean

Every 1:30 x 5 Rounds
1 Clean

"10/04/2026 Barbell Prep"

Strict Press
Dip Hold
Dip & Drive

"Pull & Tear"

21-15-9

Push Press 50/35 kg or 115/75lbs
Chest-to-Bar Pull-Ups

"Clean"

HYROX

"HYROX 184"

8 Rounds of 4:00 ON/ 1:00 OFF

Zone 1:
400m Run
Max Meter Sled Push

Zone 2:
30 Push Ups
Max Meter Ski-Erg of Bike-Erg

Zone 3:
20 Dual KB Front Rack Squats
Max Meter Row-Erg

2x 24/16 kg

Zone 4:
200m Farmer Carry
Max Burpees

Endurance

"Versus The Machines"

For Time in Teams of 2
550/440 Cal Machine

P1:
Works on Machine

P2:
Holds 2 KB in Farmer Position
or
Holds a Wall Plank

2x 32/24 kg

Saturday 11-04-2026

CrossFit

"11/04/2026 Warming Up"

Jog 400m

3 Rounds Of:

10 Medball Deadlifts
10 Medball Front Squats
10 Medball Push Press
Rest 1;00 between rounds

"11/04/2026 Tabata"

8 x 20|10

1) Band Resisted High Knees
2) Plate Jumps (Touch 'n Go)

"Make It Look Easy"

For Time

1.000 m Row
50 Wall Balls
800 m Run
40 Medball Sit-Ups
600 m Run
30 Medball Cleans
400m Run

Gymnastics

Geen extra informatie beschikbaar.

Endurance

"Fortitude W-Up"

3:00 Row

2x
20 Line Jumps
10 Push Up to a Down Dog
10 Easy Burpees

EMOM 2
45s Rowing
45s Burpees

"Fortitude"

E.M.O.M x 30 Minutes

Odd: 15/12 Cal Row
Even: 15 Burpees

HYROX

"HYROX 184 W-Up"

TABATA
Inchworms
KB Goblet Squats
Burpees
Deadhang

"HYROX 184"

8 Rounds of 4:00 ON/ 1:00 OFF

Zone 1:
400m Run
Max Meter Sled Push

Zone 2:
30 Push Ups
Max Meter Ski-Erg of Bike-Erg

Zone 3:
20 Dual KB Front Rack Squats
Max Meter Row-Erg

2x 24/16 kg

Zone 4:
200m Farmer Carry
Max Burpees

Sunday 12-04-2026

Endurance

"Fortitude W-Up"

3:00 Row

2x
20 Line Jumps
10 Push Up to a Down Dog
10 Easy Burpees

EMOM 2
45s Rowing
45s Burpees

"Fortitude"

E.M.O.M x 30 Minutes

Odd: 15/12 Cal Row
Even: 15 Burpees