WORKOUT KW33

MONTHLY FOCUS

// OLYMPIC LIFTING

Welcome to August! This month, we’ll focus on Olympic lifting with lighter loads and larger sets.

All month, expect to see more workouts that encourage athletes to hang on to the barbell for larger, unbroken sets.

MONTAG 11.08.2025

WORKOUT

RX

3 rounds for time of:

400-m run

21 med-ball cleans (9/12 kg)

12 power cleans (47/70 kg)

SKILL WORK

2 sets:

400-meter run

– Rest 3:00 between efforts.

DIENSTAG 12.08.2025

WORKOUT

RX

10 rounds for time of:

3 muscle-ups

4 box jumps (61/76 cm)

SKILL WORK

On a 10:00 clock:

Work up to a heavy set of 3 weighted pull-ups and 3 weighted dips

MITTWOCH 13.08.2025

WORKOUT

RX

For time:

100 double-unders

20 toes-to-bars

80 double-unders

20 toes-to-bars

60 double-unders

20 toes-to-bars

40 double-unders

20 toes-to-bars

20 double-unders

20 toes-to-bars

DONNERSTAG 14.08.2025

// Heavy Day

WORKOUT

RX

For load:

Back squat

5-5-5-5-5

FREITAG 15.08.2025

//FREE GYM

SAMSTAG 16.08.2025

//PARTNER - HERO WOD

PRE WORKOUT SKILL

3 x EMOM 6'

(45" work/15" rest)

min. 1: battling ropes

min 2: single leg t2b

min 3: plank - shoulder taps

min 4: hollow rocks

min 5: alternating push up-leg lifts

min 6: v-ups

Rest 2' betw. EMOMs

WORKOUT //GOOSE

For time, with a partner

106 Deadlifts (60/40)

Then, 7 rounds of:

3 Rope Climbs

15 Thrusters (60/40)

15 Kettlebell Swings (32/24)

Then, 400 meter Run with a plate (together, both partners carry a plate (20/10kg)

SONNTAG 17.08.2025

//FREE GYM

WORKOUT KW32

MONTHLY FOCUS

// OLYMPIC LIFTING

Welcome to August! This month, we’ll focus on Olympic lifting with lighter loads and larger sets.

All month, expect to see more workouts that encourage athletes to hang on to the barbell for larger, unbroken sets.

MONTAG 04.08.2025

WORKOUT

For time:

1-2-3-4-5-6-7-8-9-10

Push press (35/55kg)

– Run 100 meters after each round.

Post-workout3 sets:

Single-arm KB overhead walk, right (20m)

Single-arm KB overhead walk, left (20m)Rest :30

DIENSTAG 05.08.2025

WORKOUT

For time:

150 double-unders

125 air squats

100 sit-ups

75 push-ups

50 pull-ups

25 deadlifts (75/110 kg)

MITTWOCH 06.08.2025

WORKOUT

Every 10:00 for 3 sets:

500-m row

SKILL WORK

Post-workout

3 sets:

6 single-leg DB Romanian deadlifts/leg

:30 side plank or star plank/side

– Use a moderate dumbbell load and a plank variation that allows for an unbroken effort on each side.

DONNERSTAG 07.08.2025

//HEAVY DAY

STRENGTH WORK

EMOM 20:

Min 1: 8 alternating back-rack reverse lunges

Min 2: 5 box jumps

Min 3: 3 rope climbs (4.6/4.6 m)

Min 4: rest

FREITAG 08.08.2025

// BENCHMARK: “GRACE“

SKILL WORK

Pre-workout

Every 1:30 for 6 sets:

Sets 1 and 2: 3 power clean and jerks

Sets 3 and 4: 2 power clean and jerks

Sets 5 and 6: 1 power clean and jerk

WORKOUT

For time:

30 clean and jerks (43/61 kg)

SAMSTAG 09.08.2025

// PARTNER

STRENGTH

Bench Press

6-6-6-6-6+

SKILL WORK

12’ E2MOM

3 Heavy Hang Power Cleans

AMRAP 25 with a partner:

5 strict toes-to-bars

15 double-DB front squats (15/22.5 kg)

10/6-cal on any machine

– 1 person does a round, then the next person does a round.

– After each partner completes a round, add 1 calorie to the bike.

SONNTAG 10.08.2025

//FREE GYM

WORKOUT KW31

Welcome to July! This month, we’ll focus on high skill with opportunities for advanced gymnastics and weightlifting.

MONTAG 28.07.2025

WORKOUT

For time:

60 KB swings (16/24 kg)

25/30-cal bike

60 KB swings

SKILL/STRENGTH

Post-workout

3 sets:

5 KB windmills/arm

5 KB Turkish get-ups/arm

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

DIENSTAG 29.07.2025

WORKOUT - HEAVY DAY

For load:

Squat clean

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

SKILL/STRENGTH

Post-workout

3 rounds:

:30 med-ball bear hug (6/9 kg)

:30 med-ball bear-hug squats

– Hold the medicine ball in a bear hug for the full 3:00.

MITTWOCH 30.07.2025

WORKOUT

5 rounds for time of:

20 sit-ups

15 box jumps (51/61 cm)

10 chest-to-bar pull-ups

SKILL/STRENGTH

Post-workout

Accumulate:

10-30 banded hip extensions

– Hold the top and bottom of each rep for :01.

DONNERSTAG 31.07.2025

WORKOUT

AMRAP 9:

30 double-unders

3 shoulder presses (43/61 kg)

SKILL/STRENGTH

Pre-workout

On a 10:00 clock:

1 shoulder press

– Take the bar from the floor.

– Build to a heavy single.

FREITAG 01.08.2025

WORKOUT

For time:

1,600-m run

1,000-m row/ski

1,600-m run

SAMSTAG 02.08.2025

STRENGTH

Deadlift

2-2-2-2-2+

STRENGTH/SKILL

EMOM 8:

Min 1 | :30 strict toes-to-bars

Min 2 | 5-10 strict ring dips

WORKOUT

3 rounds for time with a partner:

90 med-ball squats (6/9 kg)

80-cal on any machine

70 sit-ups

– One partner works while the other rests.

SONNTAG 03.08.2025

FREE GYM!