WORKOUT KW20/2026

Welcome to May! This month, we’ll focus on preparing athletes to take on Murph.

MONTAG

WORKOUT

30 power cleans (47/70 kg)

800-m run

30 power cleans

SKILL/STRENGTH

Pre-workout strength

On a 10:00 clock:

Work up to a moderate set of 5 power cleans

– Focus on cycle speed, not weight.

DIENSTAG

// HEAVY DAY

WORKOUT

For load:

Back squat

5-5-3-3-1-1-1

// WEIGHTLIFTING

4 sets x 3 Snatch @ 70-80%

3 sets x 2 Snatch @ 80-90%

2 sets x 1 Snatch @ 90%+

5-3-3-2-2 Front Squat @80%+

MITTWOCH

WORKOUT

25 ring dips

10 KB Turkish get-ups (24/32 kg)

25 pull-ups

– Switch arms as desired on the Turkish get-ups.

SKILL/STRENGTH

Post workout

For load:

Sandbag bear-hug carry (30.5 m)

DONNERSTAG

// FREE GYM!

FREITAG

WORKOUT

5 rounds for time:

22/30-cal bike/row/ski

20 sumo deadlift high pulls (29/43 kg)

15 knees-to-elbows

SAMSTAG

// TEAM

SKILL/STRENGTH

3 MAX Effort Sets (10-20 Reps)

Standing Barbell Strict Press For Weight

1:00 Rest Between Sets

Every 2:30 x 3 Sets

5-10 Unbroken Toes to Bar directly into

0:30-0:45 Unbroken Dead Hang

WORKOUT

For time with a partner:

800-m run

then…

10 rounds of:

10 double-DB power cleans (15/22.5 kg)

30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

SONNTAG

// FREE GYM!

WORKOUT KW19

Welcome to May! This month, we’ll focus on preparing athletes to take on Murph.

MONTAG

WORKOUT

75-50-25 reps for time:

Wall-ball shots (6/9 kg)

AbMat sit-ups

Calorie bike/row/ski

– Women bike 60-40-20 calories.

DIENSTAG

WORKOUT

5 rounds for time:

15 box jumps (61/76 cm)

15 bench presses (43/61 kg)

– If no bench is available, substitute with the DB floor press.

SKILL/STRENGTH

Pre-workout strength

5 sets:

5 bench presses

– Build to a heavy set of 5 reps.

// WEIGHTLIFTING

STRENGTH

4 sets x 4 Snatch Balance @ 40-50%

6 sets x 3 Snatch Pull @ 90-100%

12:00 Build to a Heavy 3 Rep Front Squat

4x4 Rep Back Squat @ 87-90%

MITTWOCH

WORKOUT

2 rounds for time:

1,600-m run

15 deadlifts (102/143 kg)

DONNERSTAG

WORKOUT

For time:

40-cal row/ski

200 double-unders

40-cal ski/row

SKILL/STRENGTH

Post-workout skill

On a 10:00 clock:

Free-standing handstand push-up practice or press to handstand practice

// ENDURANCE

WORKOUT

AMRAP 40:00

10 Deadlifts (50/70 kg)

200M Run

30 Push Ups

40 Lateral Bar Hops

FREITAG

// BENCHMARK

WORKOUT - CINDY

AMRAP 20:

5 pull-ups

10 push-ups

15 air squats

SAMSTAG

// TEAM

SKILL/STRENGTH

5 sets:

:30 double unders

:30 rest

3 Rounds

18 Dumbbell Floor Press 22,5/15

18 Alternating Dumbbell Curl 15/10

– Ideally the entirety of this 3 rounds is Unbroken

Timecap: 7:00

WORKOUT

3 rounds for time with a partner:

400-m DB farmers carry (15/22.5 kg)

25 GHD sit-ups/V-ups/Weighted Sit-ups

25 double-DB Russian swings (12/16 kg)

– Break up the carries as desired.

– One partner performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch.

SONNTAG

// FREE GYM!

WORKOUT KW18

Welcome to April! This month, we’ll focus on endurance and stamina.

MONTAG

// BENCHMARK

WORKOUT - ANDI

For time:

100 hang power snatches (20/29 kg)

100 push presses

100 sumo deadlift high pulls

100 front squats

DIENSTAG

WORKOUT

AMRAP 15:

3-6-9-12…

Chest-to-bar pull-ups

– Row 12/15 calories after each round.

SKILL/STRENGTH

Post-workout accessory

3 sets:

15 DB bench presses or floor presses

25 banded pull-aparts

// WEIGHTLIFTING

2 sets x 5 unbroken reps Cleans at 60-70%

5 sets x 4 unbroken reps Cleans at 70-80%

3 sets x 3 unbroken reps Cleans at 80-90%

4 sets x 6 Push Press at 70-80%

MITTWOCH

WORKOUT

For time:

10-8-6-4-2

Push jerks (56/84 kg)

100-80-60-40-20

Double-unders

SKILL/STRENGTH

Pre-workout skill

2 rounds for max reps:

:30 single-unders

:30 rest

:30 double-unders

:30 rest

:30 triple-unders

:30 rest

DONNERSTAG

// HEAVY DAY

WORKOUT

For load:

Deadlift

10-10-7-7-3-3-3

SKILL/STRENGTH

Post workout accessory

8 rounds:

:20 hollow rocks

:10 rest

:20 Superman rocks

:10 rest

// ENDURANCE

WORKOUT

Every 5:00 x 6 Rounds

200m Run

5 Pull-ups

10 Push-ups

15 Air Squats

FREITAG

// FREE GYM

SAMSTAG

// TEAM

SKILL/STRENGTH

5 sets:

:20 handstand shoulder taps

:40 rest

– Choose from freestanding, heels against the wall, or toes against the wall.

EMOM 8

8 Front Squats (from the Floor)

WORKOUT

AMRAP 20 with a partner:

400-m run

Handstand walk (30.5 m)

100 walking lunges

– Run together.

– Split the handstand walk evenly (15.25 m)

– Share the lunges as desired.

SONNTAG

// FREE GYM!