WORKOUT KW13

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

MONTAG 24.03.2025

WORKOUT - FRAN

For time:

21-15-9

Thrusters (29/43 kg)

Pull-ups

STRENGTH/SKILL

Post-workout

Accumulate:

3:00 plank hold

DIENSTAG 25.03.2025

WORKOUT

RX

10 sets for load:

2 front squats

– Lift once every 3:00.

MITTWOCH 26.03.2025

WORKOUT

For time:

10-9-8-7-6-5-4-3-2-1

Bar-facing burpees

Hang power snatches (34/52 kg)

STRENGTH/SKILL

Pre-workout

5 sets, building in load:

Snatch pull + power snatch + hang power snatch

DONNERSTAG 27.03.2025

WORKOUT

Every 2:00 for 8 rounds:

15 wall-ball shots (6/9 kg) (2.7/3 m)

Max-cal row

– Rest 2:00 between rounds.

STRENGTH/SKILL

Post-workout

EMOM 6:

:30 ring support hold

FREITAG 28.03.2025

WORKOUT

RX

AMRAP 16:

20/25-cal row/ski

15 box jumps (51/61 cm)

3 rope climbs (4.6/4.6 m)

– Step down from the box.

STRENGTH/SKILL

Pre-workout

EMOM 6:

1-3 reps of chosen rope climb skill

SAMSTAG 29.03.2025

STRENGTH

On a 20:00 clock:

Build to a 1-rep-max back squat

SKILL

EMOM 8:

0:30 handstand hold/handstand shoulder taps/handstand walk

WORKOUT -  EVA STRONG

RX

5 rounds for time with a partner:

24 double-unders

19 toes-to-bars

2 clean and jerks (61/93 kg)

400-m run

– Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.

SONNTAG 30.03.2025

FREE GYM!