top of page

WORKOUT KW35/2026

    Welcome to August! All of the excitement of the 2026 CrossFit Games has wrapped, and we’re on to a new month. We’ll focus on gymnastics skills throughout August


    MONTAG


    WORKOUT

    2 rounds for total reps:

    On a 3:00 clock:

    400-m run

    Max chest-to-bar pull-ups

    1:00 rest

    On a 3:00 clock:

    400-m run

    Max handstand push-ups

    1:00 rest

    On a 3:00 clock:

    400-m run

    Max DB goblet squats (15/22.5 kg)

    1:00 rest



    DIENSTAG


    WORKOUT

    3 rounds for time:

    600/750-m row

    50 AbMat sit-ups

    25 box jump-overs (61/76 cm)


    WEIGHTLIFTING

    Every 1:30 for 12:00: 1 Clean Pull + 1 low hang Clean + 1 Clean @65-80%

    Every 2:00 for 12:00 2 Push Press + Split Jerk @70-85%

    5 sets x 4 Front Squats @75-85%



    MITTWOCH


    WORKOUT

    For time:

    400-m farmers carry (35/50 lb)


    right into …


    10 rounds:

    5 burpees

    1 rope climb (4.6/4.6 m)


    SKILL/STRENGTH

    Post-workout accessory

    3 sets:

    12 single-leg KB or DB deadlifts/leg

    – Rest as needed between sets.



    DONNERSTAG


    WORKOUT - Community Cup Event 4

    2 rounds for time:

    150 double-unders

    100 air squats

    50 alternating DB snatches (15/22.5 kg)


    SKILL/STRENGTH

    Post-workout accessory

    4 sets:

    :30 Russian twists

    :30 rest

    – Load the twists with a med ball or dumbbell, if desired.


    ENDURANCE - Linchpin Test 13

    Retest from 8.1.2026

    For Time - Timecap 40:00

    Run 400m

    Burpees

    20-19-18-17-16-......-1



    FREITAG


    WORKOUT

    For time:

    21 power cleans (43/61 kg)

    21 high-ring dips

    15 power cleans (56/84 kg)

    15 high-ring dips

    9 power cleans (70/102 kg)

    9 high-ring dips

    – Perform a muscle-up to get to the high rings before beginning each set of dips and again anytime you need to break the reps.


    SKILL/STRENGTH

    Pre-workout strength

    5 sets for load:

    3 touch-and-go power cleans

    – Rest 2:00 between sets.

    – Find a heavy set for today.



    SAMSTAG


    STRENGTH/SKILL

    For load:

    Snatch

    2-2-2-2-2-2-2


    Post-workout accessory

    3 sets:

    10 good mornings

    – Build in load, but only as quality mechanics allow.


    WORKOUT

    For time with a partner:

    40 shuttle runs

    20 walking lunge shuttles

    100 toes-to-bars

    – Each shuttle is 25 ft down and back.

    – Complete the work in any order. One partner works at a time.

    WORKOUT KW34/2026

      Welcome to August! All of the excitement of the 2026 CrossFit Games has wrapped, and we’re on to a new month. We’ll focus on gymnastics skills throughout August


      MONTAG


      WORKOUT

      For time:

      50 pull-ups

      50 hang squat cleans (29/43 kg)

      50-cal row


      SKILL/STRENGTH

      Pre-workout strength

      5 sets for load:

      1 clean-grip deadlift

      1 clean pull

      1 squat clean

      – Rest 2:00 between sets.

      – Find a heavy set for today.



      DIENSTAG


      WORKOUT

      21-18-15-12-9 reps for time of:

      DB bench presses (15/22.5 kg)

      Hand-release push-ups

      – Use two dumbbells.


      SKILL/STRENGTH

      Post-workout skill

      100 ft of each for 2 sets:

      Single-arm overhead DB carry, right

      Single-arm DB farmers carry, right

      Single-arm overhead DB carry, left

      Single-arm DB farmers carry, left


      // WEIGHTLIFTING


      WORKOUT

      EMOM 10: 1 Snatch High Pull + 1 Hang Power Snatch + 1 Overhead Squat @60-70%

      Every 2:30 for 15:00:

      1–2: 2 Hang Squat Snatches @ 75%

      3–4: 2 Squat Snatches @ 80–82.5%

      5–6: 1 Squat Snatch @ 85–87.5%

      5 sets x 3 Snatch Push Press + 1 Overhead Squat @80-85% (from OHS)



      MITTWOCH


      WORKOUT

      3 rounds for time:

      30 med-ball sit-ups

      30 med-ball box step-ups (51/61 cm) (6/9 kg)

      400-m med-ball run



      DONNERSTAG

      // Community Cup Event 3


      WORKOUT

      For total reps:


      AMRAP 4:

      10 shuttle runs

      21 toes-to-bars

      Max power snatches (43/61 kg)

      2:00 rest


      AMRAP 4:

      10 shuttle runs

      21 toes-to-bars

      Max overhead squats (43/61 kg)

      2:00 rest


      AMRAP 4:

      10 shuttle runs

      21 toes-to-bars

      Max squat snatches (43/61 kg)


      – Tiebreak is total power snatch reps.

      – 1 shuttle is 25 ft down and back.


      // ENDURANCE


      WORKOUT

      800 m run

      40 Burpees

      800 m run

      80 Lunges

      800 m run

      50 Push-ups

      800 m run

      40 Devil press

      800 m run



      FREITAG


      WORKOUT

      For time:

      :30 L-sit hold

      20 deadlifts (102/143 kg)

      :30 L-sit hold

      40 bar-facing burpees

      :30 L-sit hold

      20 deadlifts

      :30 L-sit hold


      SKILL/STRENGTH

      Post-workout skill

      3 sets each for distance:

      3 broad jumps



      SAMSTAG

      // TEAM


      STRENGTH/SKILL

      For load:

      Split jerk

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


      3 sets:

      10 Bulgarian split squats/leg


      WORKOUT

      With a partner, complete as many rounds as possible in 21 minutes of:

      30-cal row

      20 burpees over the rower

      10 power cleans (47/70 kg)



      SONNTAG

      // FREE GYM!

      WORKOUT KW33

        Welcome to August! All of the excitement of the 2026 CrossFit Games has wrapped, and we’re on to a new month. We’ll focus on gymnastics skills throughout August


        MONTAG


        WORKOUT

        5 sets, each for time:

        15 box jump-overs (51/61 cm)

        12 DB deadlifts (15/22.5 kg)

        9 DB hang power cleans

        6 DB shoulder-to-overheads

        – Rest exactly 2:00 between sets.

        – Use two dumbbells.


        SKILL/STRENGTH

        Pre-workout skill

        On an 8:00 clock:

        Build up to a high box jump



        DIENSTAG

        // BENCHMARK


        WORKOUT

        For time:

        5,000-m row/ski



        // WEIGHTLIFTING

        5 sets x 1 Pause Clean + 1 Split Jerk @ 75-85%

        4 sets x 2 Power Clean + 2 Push Press @ 70-80%

        4 sets x 3 Front Squat @ 85%+



        MITTWOCH


        WORKOUT

        For time:

        Single-DB walking lunge (61 m) (15/22.5 kg)

        20 deficit strict handstand push-ups (2/4 in)

        Single-DB walking lunge (45.7 m)

        15 deficit strict handstand push-ups

        Single-DB walking lunge (30.5 m)

        10 deficit strict handstand push-ups

        Single-DB walking lunge (15.2 m)

        5 deficit strict handstand push-ups


        SKILL/STRENGTH

        Pre-workout skill

        Deficit strict handstand push-up progressions/strength assessment



        DONNERSTAG

        // Community Cup Event 2


        WORKOUT

        For max load:

        1-rep-max back squat

        1-rep-max press

        1-rep-max deadlift


        // ENDURANCE


        WORKOUT - BENCHMARK - “LGOP”

        For time, in teams of 2-4:

        1,940-m run (together)

        250 air squats (split reps)

        48 burpees (split reps)

        509-m run with one plate (together, share the plate) (15/20 kg)

        101 push presses (34/52 kg) (split reps)

        11 pull-ups (each athlete)

        82 power cleans (34/52 kg) (split reps)



        FREITAG


        WORKOUT

        For reps:

        1:00 double-unders

        1:00 snatches (56/84 kg)

        2:00 double-unders

        2:00 snatches

        3:00 double-unders

        3:00 snatches

        – Power or squat snatch.


        SKILL/STRENGTH

        Pre-workout strength

        5 sets for load:

        1 snatch grip deadlift

        1 snatch pull

        1 snatch

        – Rest 2:00 between sets.

        – Find a heavy set for today.


        SAMSTAG

        // FREE GYM!


        SONNTAG

        // FREE GYM!

        bottom of page