WORKOUT KW12

Welcome to March! This month, we’ll focus on higher-intensity, shorter-duration workouts.

MONTAG 17.03.2025

WORKOUT

3 rounds for reps of:

1:00 double-unders

1:00 push presses (25/35 kg)

1:00 air squats

– No rest between movements.

STRENGTH/SKILL

Post-workout

Every 2:00 for 5 sets:

3 thrusters

DIENSTAG 18.03.2025

WORKOUT

RX

EMOM 12:

Min. 1 | 2 rope climbs (4.6/4.6 m)

Min. 2 | :30 row/ski

STRENGTH/SKILL

Post-workout benchmark

For calories:

1:00 ski

MITTWOCH 19.03.2025

WORKOUT - HEAVY DAY

RX

Every 1:30 for 12 sets:

3 back squats

DONNERSTAG 20.03.2025

WORKOUT

RX

5 rounds for time of:

15/18-cal row

12 deadlifts (47/70 kg)

9 hang power cleans

STRENGTH/SKILL

Post-workout

Accumulate:

2:00 weighted plank hold

FREITAG 21.03.2025

WORKOUT

For time:

2,400-m run

then…

5 rounds:

15 push-ups

15 toes-to-bars

STRENGTH/SKILL

Post-workout

3 sets:

Max unbroken pull-ups

SAMSTAG 22.03.2025

STRENGTH

5 sets for load:

10 close-grip bench presses

SKILL

EMOM 8:

Min 1 | :30 strict toes-to-bars

Min 2 | :30 ring support hold

WORKOUT

RX

5 rounds for time with a partner:

40 walking lunges

30 KB swings (16/24 kg)

20 KB goblet squats (16/24 kg)

10 single-DB devils presses (15/22.5 kg)

– Split work as desired.

SONNTAG 23.03.2025

FREE GYM!