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 12-01-2026

CrossFit

"12/01/2026 Warming Up"

6:00 A.M.R.A.P.

6 Cal Work
5 Push Ups + Taps
10 Squat Jumps

"12/01/2026 Strength"

8:00 to perform 4 Supersets

5 Pull-Ups Strict 2" Hold
10 Bicep Curls

"Triple 7 "

3 x A.M.R.A.P. in 7 Minutes

Block 1
12/10 Cal SkiErg
12 DB Deadlifts 2×22,5/16kg or 50/35lbs

Block 2
12/10 Cal Row
12 Push-Ups

Block 3
12/10 Cal BikeErg
12 Box Step-Overs 2x22,5/16kg or 50/35lbs

Olympic Weightlifting

Choose Between Improvring Your Snatch & Clean & Jerk

HYROX

"HYROX 146"

AMRAP 35
400m Run
50 Wall Balls
500m Row-Erg
25 DB Single Arm Devil Press

RX
9/6kg 20/14 lbs
20/14 kg 45/30 lbs

Adv.
6/3kg 14/10 lbs
14/10kg 30/25lbs

Tuesday 13-01-2026

CrossFit

"13/01/2026 Warm Up"

5 Rounds of

00:45 Cardio
6 Plate Front Squats
10 Plate Snatches

"13/01/2026 Strength/Skill"

Every 1:00 x 10 Minutes

1 Snatch
1 Overhead Squat

or

1 Snatch
2 Snatch Grip Overhead Lunges

"Push 'n Breathe"

A.M.R.A.P. in 18 Minutes

14 DB Push Press 2x22,5/16kg or 50/35lbs
16 Box Step-Ups 24/20"
18 Weighted Sit-Ups 20/14lbs ball or 9/6kg
200m Row

HYROX

"HYROX 146 W-Up"

2:00 Row-Erg or 400m Run

AMRAP 5
10 Wall Ball Front Squat
10 Easy Burpees
5 Wall Ball with a slow decent
5/5 DB Snatch

"HYROX 146"

AMRAP 35
400m Run
50 Wall Balls
500m Row-Erg
25 DB Single Arm Devil Press

RX
9/6kg 20/14 lbs
20/14 kg 45/30 lbs

Adv.
6/3kg 14/10 lbs
14/10kg 30/25lbs

Endurance

"Never Skip Leg Day W-Up"

Part A)
EMOM 3
Easy Row
Medium Row
Hard Row

Part B)
AMRAP 3
10 Wall Ball Front Squat
5 Broad Jumps
5 Deadlifts (Build Weight)

"Never Skip Leg Day"

Part A)
Every 6:00 x 3 Rounds
1000m Row-Erg

2:00 Rest between Part A & B

Part B)
A.M.R.A.P. in 18 Minutes
30 Wall Balls
15m Burpee Broad Jump
20 Deadlifts
15m Burpee Broad Jump

70/50kg 155/115 lbs
9/6kg 20/14 lbs

Wednesday 14-01-2026

CrossFit

"14/01/2025 Warming Up"

Every 00:45|00:15

1. Cardio
2. Elbow Punches
3. Single Unders/Double Unders
4. Front Squats
5. Jumping Jacks
6. Hang Power Cleans + Press

"14/01/2026 Skill"

3 x 5 Hollow Press

3 x 8 Buddy Leg Throws

3 x 5 TTB Workout Progressions

"Interference"

4 x 4:00|2:00

10 Power Cleans 60/42,5kg or 135/95lbs
20 Toes to Bar
Max Cal Work

HYROX

"HYROX 147 W-Up"

AMRAP 8
200m Run
10 Double DB Squats
250m Row-Erg

"HYROX 147"

20 Rounds of 1:30 ON/0:15 OFF

Zone 1:
Max Double DB Front Rack Squats

Zone 2:
Max Meter Row-Erg

Zone 3:
Max 15m Shuttle Runs

Zone 4:
Rest

Endurance

"Never Skip Leg Day"

Part A)
Every 6:00 x 3 Rounds
1000m Row-Erg

2:00 Rest between Part A & B

Part B)
A.M.R.A.P. in 18 Minutes
30 Wall Balls
15m Burpee Broad Jump
20 Deadlifts
15m Burpee Broad Jump

70/50kg 155/115 lbs
9/6kg 20/14 lbs

Olympic Weightlifting

Choose Between Improving Your Snatch & Clean & Jerk

Gymnastics

Geen extra informatie beschikbaar.

Thursday 15-01-2026

CrossFit

"15/01/2026 Warming Up"

4 Rounds Of:

30 Single Unders
6 Double DB Alt Strict Press (3 per arm dus)
5 Double DB Squats w/ 2” Hold
5 Down & Up

"Kort Lontje"

For Time

30 Double DB Thrusters 22,5/16kg or 50/35lbs
30 Burpees
30 Double DB Front Rack Lunges

"15/01/2026 After Wod Strength"

Every 2:00 x 5 Rounds

8 Back Extensions
10 Double KB/DB Bent Over Rows

Endurance

"Unleash The Cardio Beast! W-Up"

Game!

Cardio Carrousel voor 5 minuten (elke minuut draaien atleten naar een ander apparaat)

"Unleash The Cardio Beast!"

For Time
1600m Run
2000m Row/Ski-Erg
4000m Bike-Erg or
5000m Echo-Bike
100 Burpees to a Target

HYROX

"HYROX 147"

20 Rounds of 1:30 ON/0:15 OFF

Zone 1:
Max Double DB Front Rack Squats

Zone 2:
Max Meter Row-Erg

Zone 3:
Max 15m Shuttle Runs

Zone 4:
Rest

Friday 16-01-2026

CrossFit

"16/01/2026 Warming Up "

6:00 Clock

6 Cal Work
8 Air Squats
6 Plate Snatch
4 Alt. Ring Rows
2 Push Ups + Sh. Taps

"16/01/2026 Build Up"

E.M.O.M. x 8:00

10 Wallball Shots
10 DB Snatches
6 Push Ups
5 Box Jump Overs

"Break Before Broken"

For Time

100 Wall Balls
80 Alternating DB Snatches 22,5/16kg or 50/35lbs
60 Push-Ups
40 Box Jump Overs

Every Break = 10 Cal Work

HYROX

"HYROX 148"

8 Rounds of 3:00 ON/0:30 OFF

Zone 1
Max Set Push Ups

10 Cal Row/Ski when you rest

Zone 2
Max Meter Sled Pull

Zone 3
Max Set Double DB Bent over Rows

10 Burpees when you rest

Zone 4
Max Meter Sandbag Lunges

----
Into... Tabata:
Odd: Wall Sit
Even: Wall Ball Shots

Endurance

"Unleash The Cardio Beast!"

For Time
1600m Run
2000m Row/Ski-Erg
4000m Bike-Erg or
5000m Echo-Bike
100 Burpees to a Target

Saturday 17-01-2026

CrossFit

"You Bought It"

E.M.O.M. x 30 Rounds

1. Muscle-Ups
2. Devil’s Press
3. Double Unders

Gymnastics

Geen extra informatie beschikbaar.

Endurance

"TWENTYONE-FIFTEEN-NINE"

Every 8:00 x 5 rounds

1 For Time
21-15-9
Cal Row-Erg
Burpees over the Rower

2
21-15-9
Wall Balls
Russian KB Swings 32/24kg
30 Double Unders after every round

3
21-15-9
Cal Echo-Bike
DB Snatches
DB 22,5/15kg

4
21-15-9
Shuttle Runs
Goblet Squats

KB 32/24kg
Shuttle = 1x 6m

5
21-15-9
DB Hang Clean & Jerk
Box Jumps

HYROX

"HYROX 148 W-Up"

3 Rounds
150m Row/Ski
10 Reverse Lunges
5 Inchworms

"HYROX 148"

8 Rounds of 3:00 ON/0:30 OFF

Zone 1
Max Set Push Ups

10 Cal Row/Ski when you rest

Zone 2
Max Meter Sled Pull

Zone 3
Max Set Double DB Bent over Rows

10 Burpees when you rest

Zone 4
Max Meter Sandbag Lunges

----
Into... Tabata:
Odd: Wall Sit
Even: Wall Ball Shots

Sunday 18-01-2026

Endurance

"Twentyone Fifteen Nine W-Up"

Tabata
1 Row
2 Shuttle Runs
3 Wall Balls
4 Goblet Squats
5 Box Jumps
6 DB Snatch
7 Goblet Squats
8 DB Hang Clean & Jerk

"TWENTYONE-FIFTEEN-NINE"

Every 8:00 x 5 rounds

1 For Time
21-15-9
Cal Row-Erg
Burpees over the Rower

2
21-15-9
Wall Balls
Russian KB Swings 32/24kg
30 Double Unders after every round

3
21-15-9
Cal Echo-Bike
DB Snatches
DB 22,5/15kg

4
21-15-9
Shuttle Runs
Goblet Squats

KB 32/24kg
Shuttle = 1x 6m

5
21-15-9
DB Hang Clean & Jerk
Box Jumps