WORKOUT KW24/2026

Welcome to June! Expect high-power, short-duration efforts that will challenge you to keep the gas pedal down.

MONTAG

WORKOUT

On an 18:00 clock:

9-15-21 reps for time of:

Pull-ups

Thrusters (29/43 kg)

In the remaining time:

Build to a heavy single thruster

– Take the bar from the floor.

SKILL/STRENGTH

Pre-workout threshold rest test

1 round:

7 pull-ups

:05 rest

5 pull-ups

:05 rest

7 thrusters

:05 rest

5 thrusters

– Use workout variations.

– Focus on speed and quality of movement

DIENSTAG

WORKOUT

AMRAP 7

3-6-9-12-15-18-21....

Clean and Jerk (43/60 kg)

Toes to Bar

// WEIGHTLIFTING

WORKOUT

6 sets x 1 Pause Clean (:03 Below Knee) + 1 Push Jerk + 1 Behind-the-Neck Split Jerk @70-80%

6 sets x 1 Power Snatch + 1 Snatch @ 70-80%

4 sets x 4 Front Squat @85%+

MITTWOCH

WORKOUT

6 rounds, each for time:

400-m run

– Rest 1:30 between rounds.

– Log each round; score is total run time.

SKILL/STRENGTH

Post-workout accessory

3 rounds:

:30 Chinese back plank

:30 side plank, right

:30 plank on the elbows

:30 side plank, left

DONNERSTAG

WORKOUT

For time:

100 overhead squats (43/61 kg)

– Every 1:00 starting at :00, perform 15 double-unders.

– No racks. The bar comes from the floor.

SKILL/STRENGTH

Pre-workout strength

1 set:

5-4-3 tempo overhead squats

– :03 hold at the top, :03 descent, :03 hold at the bottom, stand with control.

– Increase loads across each set

Then …

1 set:

7 overhead squats

– Perform at workout load and pace.

// ENDURANCE

WORKOUT

EMOM 6 for 5 rounds

500/600m row/ski

20 front squats (29/43)

12 burpees over the bar

FREITAG

WORKOUT

AMRAP 30:

400-m plate carry (20/20 kg)

5 deadlifts

10 strict toes-to-bars

– Start moderate-to-heavy and increase deadlift load as mechanics and consistency allow.

SKILL/STRENGTH

Pre-workout strength

4 sets:

5 deadlifts

– build in load to establish the first working load for the workout.

SAMSTAG

// TEAM

SKILL

EMOM 10:

Min. 1 | :20 handstand hold

Min. 2 | :20 L-sit hold

STRENGTH

Pre-workout strength

On a 10:00 clock:

8-6-4-2

Hang power cleans

– As the repetitions decrease, increase the load.

– Build to heavier than workout weight.

WORKOUT

For time with a partner:

1,000-m row

25 alternating single-leg squats

15 hang power cleans (61/102 kg)

– As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.

– Score is the time it takes for both athletes to complete the workout

SONNTAG

// FREE GYM!

WORKOUT KW23/2026

Welcome to June! Expect high-power, short-duration efforts that will challenge you to keep the gas pedal down.

MONTAG

WORKOUT

4 x AMRAP 3:

21 AbMat sit-ups

15 box jump-overs (51/61 cm)

9 squat cleans (43/61 kg)

Max toes-to-bars in remaining time

– Rest 3:00 between AMRAPs.

DIENSTAG

WORKOUT

For time:

1,000-m run

200-m row

800-m run

400-m row

600-m run

600-m row

400-m run

800-m row

200-m run

1,000-m row

// WEIGHTLIFTING

6 sets x 2 hang clean + 1 clean @ 70-80%

6 sets x 1 hang snatch + 1 snatch @ 70-80%

4 sets x 3 tempo eccentric clean deadlift 6 seconds @90%+

MITTWOCH

WORKOUT

AMRAP 7:

1-2-3-4-5, etc.

Strict pull-ups

Push presses (47/70 kg)

SKILL/STRENGTH

Pre-workout strength

Every 3:00 x 5 sets:

5 push presses

– Build in load.

DONNERSTAG

// FREE GYM!

FREITAG

WORKOUT

3 rounds for time:

30 wall-ball shots (6/9 kg)

90 double-unders

SKILL/STRENGTH

Pre-workout skill

4 rounds:

:10 heavy or high wall-ball shots

:20 rest

:10 triple-unders

:20 rest

– Use a 20/30-lb ball or throw to a 10/3.4-m target.

SAMSTAG

// TEAM

STRENGTH

For load:

Bench press

1-1-1-1-1-1-1

alt. DB-Hammer Curls

24-24-24-24

WORKOUT

5 rounds for time with a partner of:

1,000-m row

200-m DB farmers carry (15/20 kg)

50-m single-DB waiters walk, right arm

50-m single-DB waiters walk, left arm

– One partner works at a time.

SONNTAG

// FREE GYM!

WORKOUT KW22/2026

Welcome to May!

MONTAG

// FREE GYM!

DIENSTAG

WORKOUT

AMRAP 18:

200m Run

10 Power Snatches 35/25 kg

15 Toes-to-Bar

// WEIGHTLIFTING

5 sets x 3 Push Press @ 70-80%

5 sets x 2 Split Jerk @ 70-80%

3 sets x 1 Split Jerk @ 80-90%+

5 sets x 5 Front Squats @75%+

MITTWOCH

// BENCHMARK

WORKOUT - SHAM

7 rounds for time of:

11 bodyweight deadlifts

100-m sprint

SKILL/STRENGTH

Pre-workout build-up

Every 2:00 for 5 sets:

3 deadlifts

– Build to loads slightly above the intended workout weight.

DONNERSTAG

// BENCHMARK

WORKOUT - LAURA

AMRAP 21 with a partner:

30-cal row

20 burpees over the rower

10 power cleans (47/70 kg)

– One person works at a time.

SKILL/STRENGTH

Pre-workout build-up

4 sets:

3 touch-and-go power cleans

//ENDURANCE

WORKOUT - BENCHMARK - BARBARA

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

– Rest 3:00 between rounds.

FREITAG

// BENCHMARK

WORKOUT - BRIAN

3 rounds for time of:

5 rope climbs (4.6/4.6 m)

25 back squats (56/84 kg)

SAMSTAG

// 10:00-13:00 SPECIAL TEAM WOD

// 18:00 JAHRESFEIER @MUSSER