WORKOUT KW26/2026

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

MONTAG

WORKOUT

30-20-10 reps for time:

Front-rack reverse lunges (43/61 kg)

Knees-to-elbows

Calorie bike

SKILL/STRENGTH

Pre-workout strength

4 sets:

8 alternating front-rack reverse lunges

– Build to slightly heavier than workout load.

DIENSTAG

WORKOUT

For load:

Deadlift

5-5-5-5-5

WEIGHTLIFTING

Clean Focus

6 Sets x 2 Clean Pulls + 2 Cleans @ 60-70%

5 Sets x 2 Hang Cleans @ 70-80%

4 Sets x 3 Tempo Eccentric Clean Deadlift (6 Seconds) @ 90%+

MITTWOCH

WORKOUT

2 rounds for time:

100 double-unders

50 Russian KB swings (24/32 kg)

100-m KB suitcase carry (24/32 kg)

STRENGTH/SKILL

Post-workout skill

Accumulate:

10 Turkish get-ups/arm

– Use workout kettlebell if possible.

DONNERSTAG

WORKOUT

Every 3:00 for 10 rounds:

10 DB push presses (15/22.5 kg)

8 shuttle runs

– Rest the remainder of the interval.

– 1 shuttle run is 25 ft out and back.

– Use two dumbbells.

// ENDURANCE

WORKOUT

Every 10:00 x 4 Sets

40 Burpees

800M Run

FREITAG

WORKOUT

For time:

15-12-9

Hang squat cleans (47/70 kg)

5-4-3

Rope climbs (4.6/4.6 m)

SKILL/STRENGTH

Pre-workout strength

EMOM 8:

3 hang squat cleans

– Build in load to heavier than workout load.

SAMSTAG

STRENGTH A

Back Squat

3-3-3-3-3+

WORKOUT

For Time with a Partner:

5 rounds for time with a partner:

30 alternating DB snatches (22.5/32.5 kg)

20 box jump-overs (51/61 cm)

– Resting partner hangs from the pull-up bar.

STRENGTH B

Post-workout:

Accumulate with a partner:

100 DB renegade rows

– “Resting” partner holds the hollow position.

– Switch as needed.

SONNTAG

// FREE GYM!

WORKOUT KW25/2026

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

MONTAG

// BENCHMARK

WORKOUT - GWEN

For load: Timecap 12:00

15-12-9 clean and jerks

– Perform all unbroken touch-and-go reps.

SKILL/STRENGTH

Pre-workout strength

On a 12:00 clock:

Work up to a moderately heavy set of 10 clean and jerks

DIENSTAG

WORKOUT

Every 3:00 for 8 rounds:

250-m row

5 box jumps (61/76 cm)

– Record the time for each round.

SKILL/STRENGTH

Post-workout skill

On a 10:00 clock:

Back-lever practice

// WEIGHTLIFTING

WORKOUT

Snatch Focus

4 Sets x 4 Snatch Balance @ 40-50%

6 Sets x 1 High Hang Squat Snatch + 1 Low Hang Squat Snatch @ 80-85%

5 Sets x 5 Overhead Squats @ 75-80%

MITTWOCH

WORKOUT

5 rounds for time:

800-m run

50 air squats

20 GHD sit-ups or 30 AbMat sit-ups

DONNERSTAG

// HEAVY DAY

WORKOUT

For load:

Back squat

5-5-5-5-5

SKILL/STRENGTH

Post-workout finisher

AMRAP 1:

Max-reps back squat

– Use 80% of today’s heaviest set for 5 reps.

– Bar stays on the athlete’s back for the full minute.

// ENDURANCE

WORKOUT

EMOM 30 - 0:45 on/0:15 off

1 Assault Bike 12/15 cal

2 Sled Push 70/100 kg for reps

3 Row 12/15 cal

4 GHD Sit-ups/V-ups for reps

5 SkiErg 12/15 cal

6 Kettlebell Farmers Carry 16/24 kg

7 Shuttle Runs for reps

8 Push-ups / Handstand Push-ups for reps

9 Burpees broad jumps for reps

10 Dual Dumbbell Box Step-ups 15/20 kg for reps

FREITAG

WORKOUT

10-9-8-7-6-5-4-3-2-1 reps for time:

Bench presses

Chest-to-bar pull-ups

– Bench press body weight.

SKILL/STRENGTH

Post-workout finisher

3 sets:

Max-rep push-ups

– Rest 1:00 between efforts.

– Any pause at the top or the bottom of a rep ends the set.

SAMSTAG

WORKOUT

For Time with a Partner:

Partner A: 40/50 cal. Row

Partner B: 40/50 cal. Ski

directly into 8 alternating rounds

8/8 single arm DB-Thruster 12,5/20 kg

12 Burpees over the DB

into:

Partner A: 40/50 cal. Ski

Partner B: 40/50 cal. Row

SONNTAG

// FREE GYM!

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!