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

WORKOUT KW21/2026

Welcome to May! This week, we’ll take on Murph.

MONTAG

WORKOUT

For time:

10 deadlifts (84/125 kg)

20 pull-ups

30 wall-ball shots (6/9 kg) (2.7/3 m)

40 box jumps (51/61 cm)

1,000-m row

40 box jumps

30 wall-ball shots

20 pull-ups

10 deadlifts

DIENSTAG

WORKOUT

6 x 1:30 rounds:

20 single-leg squats

Max-cal bike/row/ski

– Rest 1:30 between rounds.

// WEIGHTLIFTING

3 sets x 3 Clean @ 70-80%

3 sets x 2 Clean @ 80-90%

3 sets x 1 Clean @ 90%+

5 sets x 5 Overhead Squat @70%+

MITTWOCH

WORKOUT

AMRAP 12:

200-m run

8 hang squat cleans (34/52 kg)

4 wall walks

SKILL/STRENGTH

Post-workout challenge:

Partner banded-resisted sprints

5 sets per partner:

10-meter partner band-resisted sprint

– With a partner in a you-go, I-go format.

– Rest as needed between efforts.

DONNERSTAG

WORKOUT

6 rounds for time:

24 KB swings (16/24 kg)

12 burpees to a target

– Burpee target is 6 inches above fingertips with arms overhead.

SKILL/STRENGTH

Accumulate:

10 Turkish get-ups/arm

– Use a single dumbbell or kettlebell.

// ENDURANCE

WORKOUT

AMRAP 40

20-18-16-14-....-2-4-6-8-...

Burpees

Wall Ball (6/9 kg)

9/12 cal. row/ski/bike after each round

FREITAG

WORKOUT - HEAVY DAY

5 sets for load:

5 shoulder presses + 5 push presses + 5 push jerks

– No rest between movements

SKILL/STRENGTH

Post-workout test

AMRAP 1:

Max push presses at 60%

SAMSTAG

// BENCHMARK

WORKOUT-MURPH

For time:

1,600-m run

100 pull-ups

200 push-ups

300 air squats

1,600-m run

– Partition anyhow.

– Wear a weight vest if you have one (6/9 kg).

– alone or with a partner

SONNTAG

// FREE GYM!