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Happy New Year and Happy January! This month, we’ll focus on preparing athletes for the 2025 Open.


MONTAG 20.01.2025


WORKOUT

RX

For time:

2,000-m row/ski

– Every 2:00 including 0:00, perform a :20 support hold on the rings.



DIENSTAG 21.01.2025


WORKOUT - HEAVY DAY

RX

On a 20:00 clock:

For load:

1 snatch



MITTWOCH 22.01.2025


WORKOUT

RX

For time:

15 box jumps (76/76 cm)

400-m row/ski/run

20 box jumps (61/61 cm)

400-m row/ski/run

25 box jumps (51/51 cm)

400-m row/ski/run


SKILL/STRENGTH WORK

Post-workout

8 sets:

:20 hollow hold

:10 rest



DONNERSTAG 23.01.2025


WORKOUT

For time:

RX

2:00 plank hold

400/500-m row/ski

30 V-ups

30 pull-ups

30 knees-to-elbows

400/500-m row/ski

2:00 plank hold



FREITAG 24.01.2025


WORKOUT

RX

10 rounds for time:

2 wall walks

Single-arm DB overhead walking lunges (7.6 m) (15/22.5 kg)

5 burpee pull-ups

Single-arm DB overhead walking lunges (7.6 m)

– Pull-up bar is 15cm above reach



SAMSTAG 25.01.2025


STRENGTH:

5 sets for completion:

D-Ball carry (30m) (40/60 kg)

10 heavy Russian kettlebell swings (32/24 kg)

– Rest 1:00 between sets.


SKILL:

5 sets:

Handstand walk 30m*

1:00 flutter kicks

– Rest 2:00 between sets.


*If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance, give yourself 1 minute to walk as far as you can or scale to 50 alternating shoulder taps.


WORKOUT:

RX

AMRAP 20 with a partner:

10 sumo deadlift high pulls (25/34 kg)

10 wall-ball shots (6/9 kg) (3/3.4 m)

– Each partner completes a full round before switching; one partner works at a time.



SONNTAG 26.01.2025


FREE GYM!

Happy New Year and Happy January! This month, we’ll focus on preparing athletes for the 2025 Open.



MONTAG 13.01.2025


WORKOUT - ANNIE

50-40-30-20-10 reps for time of:

Double-unders

Sit-ups


SKILL/STRENGTH WORK

Pre-workout

6 sets for load:

1 snatch balance + 2 overhead squats



DIENSTAG 14.01.2025


WORKOUT

RX

3 rounds for time:

24/30-cal row/ski

15 hang power cleans (47/70 kg)



MITTWOCH 15.01.2025


WORKOUT

For time:

100 air squats

25 toes-to-bars

50 DB step-ups (15/22.5 kg) (51/51 cm)

25 toes-to-bars

100 air squats

– Use two dumbbells; carry any way.



DONNERSTAG 16.01.2025


WORKOUT

RX

5 x 2:30 rounds for reps:

450/500-m row/ski

Max-reps deadlifts (56/84 kg)

– Rest 1:00 between rounds.



FREITAG 17.01.2025


WORKOUT

RX

EMOM 10:

3 bar muscle-ups

10 hand-release push-ups


SKILL/STRENGTH WORK

Post-workout

Accumulate:

50 banded pull throughs



SAMSTAG 18.01.2025


STRENGTH:

5 sets:

5 bench presses

5 (weighted) dips


SKILL:

5 sets:

0:30 double unders

0:30 pull up-variation (preferred strict)

– Rest 1:00 between sets.


WORKOUT:

RX

AMRAP 20 with a partner:

4 rope climbs (4.6/4.6 m)

20 thrusters (29/43 kg)

20 burpee box jump-overs (51/61 cm)

– Share work as desired.



SONNTAG 19.01.2025


FREE GYM!

Happy New Year and Happy January! This month, we’ll focus on preparing athletes for the 2025 Open.


MONTAG 06.01.2025


FREE GYM!



DIENSTAG 07.01.2025


WORKOUT

RX

For time:

2 rounds of:

10 snatches (56/79 kg)

12 bar-facing burpees


Straight into…


2 rounds of:

10 snatches, (34/52 kg)

12 bar-facing burpees


SKILL/STRENGTH WORK:

Pre-workout

EMOM 8:

1 snatch pull

1 power snatch

1 overhead squat

1 squat snatch



MITTWOCH 08.01.2025


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


SKILL WORK

Post-workout

Accumulate:

2:00 double-KB front rack hold

1:00 hollow hold

1:00 plank hold



DONNERSTAG 09.01.2025


WORKOUT - OPEN 13.2

RX

AMRAP 10:

5 shoulder-to-overheads (34/52 kg)

10 deadlifts

15 box jumps (51/61 cm)

– Step down from the box.


SKILL/STRENGTH WORK:

Skill Work

Pre-workout

On a 10:00 clock:

Find a heavy 3-rep push jerk



FREITAG 10.01.2025


WORKOUT

RX

For time:

800-m Row/Ski

50 hand-release push-ups

50 single-arm DB overhead walking lunges (15/22.5 kg)

800-m Row/Ski


SKILL/STRENGTH WORK

Post-workout

3 sets:

:30 left-arm dumbbell side bends

:30 rest

:30 right-arm dumbbell side bends

:30 rest



SAMSTAG 11.01.2025


STRENGTH:

For load:

Back rack lunge

10-8-8-6-6


SKILL:

4 sets:

Handstand walk (30m)*

1:00 flutter kicks

– Rest 2:00 between sets.

* scale to 50 alternating shoulder taps


WORKOUT:

RX

AMRAP 20 with a partner:

24 box jump-overs (51/61 cm)

24 power snatches (29/43 kg)

24 overhead squats (29/43 kg)

24 knees-to-elbows

24-cal bike

– Step down from the box.



SONNTAG 12.01.2025

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