WORKOUT KW42

Welcome to October! This month, we will focus on building mental fortitude.

MONTAG

WORKOUT

3 rounds for time:

25 power snatches (25/34 kg)

50 double-unders

15 chest-to-bar pull-ups

SKILL/STRENGTH

Pre-workout skill

1 set:

1:00 single-unders

1:00 rest

1:00 running-step single-unders

1:00 rest

1:00 double-unders

DIENSTAG

WORKOUT

5 rounds for time:

Double-KB front-rack carry (15.2 m) (24/32 kg)

15 bench presses (47/70 kg)

SKILL/STRENGTH

Pre-workout strength

On a 10:00 clock:

Build to a challenging set of 5 bench presses

MITTWOCH

WORKOUT

21-15-9 reps for time:

Knees-to-elbows

Overhead squats (43/61 kg)

SKILL/STRENGTH

Pre-workout strength

Every 2:00 for 10:00:

2 squat snatches

– Use around 70% 1-rep max.

DONNERSTAG

WORKOUT

AMRAP 30:

3 wall walks

200-m run

1 deadlift

– Deadlift load is 80-90% of 1-rep max.

// ENDURANCE CLASS

AMRAP 40:

10 m burpee broad jumps

200 m run (250 m erg)

10 Push ups

200 m run (250 m erg)

20 WB unbroken (6/9)

200 m run (250 m erg)

20 m weighted walking lunges (15/22.5)

200 m run (250 m erg)

30 sit ups

FREITAG

WORKOUT

For time:

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

Walking lunges

AbMat sit-ups

SKILL/STRENGTH

Post-workout skill

On a 10:00 clock:

Handstand walking drills

Plank hold

Pike hold (hips over hands)

Weight transfer with chest facing the wall

Weight transfer with back facing the wall

Freestanding handstand hold (find a balance point)

Handstand walk practice

SAMSTAG

// PARTNER

SKI CHALLENGE

650m, 3 minutes rest, 500m (all at benchmark pace).

STRENGTH

Back Squat

5-5-5-5-5+

WORKOUT

AMRAP 20 with a partner:

10 feet-elevated ring rows

10 ring dips

10 box jumps (51/61 cm)

– Partners alternate full rounds.

SONNTAG

// FREE GYM

WORKOUT KW41

Welcome to October! This month, we will focus on building mental fortitude.

MONTAG

WORKOUT

50 push jerks (47/70 kg)

50 toes-to-bars

35/50-cal Row/Ski

SKILL/STRENGTH

Post-workout skill:

200-m DB waiters walk

DIENSTAG

WORKOUT

AMRAP 12:

3 strict handstand push-ups

6 strict pull-ups

12 single-leg squats

SKILL/STRENGTH

Pre-workout skill

5 sets for quality:

Handstand walk (7.6 m)

MITTWOCH

// HEAVY DAY

WORKOUT

For load:

Power snatch

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

SKILL/STRENGTH

Post-workout skill

4 sets:

:20 seated straight leg lifts

:10 rest

:20 seated wide leg lifts

:10 rest

DONNERSTAG

WORKOUT

15-12-9-6-3 reps for time:

Front squats (43/61 kg)

– Perform 40 double-unders after each set.

SKILL/STRENGTH

Pre-workout skill

3 sets:

:30 double-unders

:30 rest

:30 crossover or crossover double-unders

:30 rest

:30 backwards single-unders

:30 rest

// ENDURANCE CLASS

WORKOUT

2 Sets of AMRAP 5:

15 cal Row/Ski

30 m Farmer's Carry (16/24)

30 m weighted Lunges (10/20)

3' REST

2 Sets of AMRAP 5:

9 cal Row/Ski

20 m Farmer's Carry (16/24)

20 m weighted Lunges (10/20)

3’ Rest

2 Sets of AMRAP 5:

6 cal Row/Ski

10 m Farmer's Carry (16/24)

10 m weighted Lunges (10/20)

3’ Rest

FREITAG

WORKOUT

For time:

30 box jumps (61/76 cm)

1,600-m run

10 rope climbs (4.6/4.6 m)

SKILL/STRENGTH

Pre-workout skill

EMOM 5:

1 legless rope climb

SAMSTAG

// PARTNER

SKI PREP

750m time trial. Your average pace from this workout will be the benchmark pace from which you’ll base the rest of the

workouts

STRENGTH

Shoulder press

5-5-5-5-5+

WORKOUT

12 rounds with a partner:

9/12-cal row

10 burpees

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

– Partners alternate rounds for 6 rounds each.

SONNTAG

// FREE GYM

WORKOUT KW40

Welcome to October! This month, we will focus on building mental fortitude.

MONTAG

//BENCHMARK

WORKOUT - FRAN

21-15-9 reps for time:

Thrusters (29/43 kg)

Pull-ups

SKILL/STRENGTH

EMOM 8:

1 clean pull

1 hang power clean

1 thruster

DIENSTAG

WORKOUT

For time:

80 alternating DB snatches (15/22.5 kg)

80 sit-ups

80 lateral burpees over the DB

800-m run

MITTWOCH

WORKOUT

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

Hang power cleans (34/52 kg)

Handstand push-ups

SKILL/STRENGTH

Post-workout accessory

3 sets:

5 KB windmills/arm

5 KB Turkish get-ups/arm

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

DONNERSTAG

// HEAVY DAY

WORKOUT

10 sets for load:

2 front squats

– Lift once every 3:00.

FREITAG

WORKOUT

5 x AMRAP 3:

60 double-unders

5 ring muscle-ups

– Rest 1:00 between AMRAPs.

– Pick up where you left off.

SKILL/STRENGTH

Pre-workout practice

8 sets:

:20 double-unders

:10 rest

– Advanced athletes can try triple-unders or use a weighted rope.

SAMSTAG

//STAMINA

WORKOUT

On a 15:00 clock:

Bike, row, or ski for distance

– Every minute perform a :15 sprint.

STRENGTH

5 sets for load:

4 back-rack reverse lunges/leg

– Rest 3:00 between sets.

WORKOUT

AMRAP 14 with a partner:

Max KB swings (24/32 kg)

– Every 2:00, including 0:00, both partners perform 5 shuttle runs.

– 1 shuttle run is 7,5m out and back.

– Partners switch as needed.

– No floor touch on the shuttle run.

SONNTAG

//FREE GYM!