WORKOUT KW13

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

MONTAG 31.03.2025

WORKOUT

For time:

22-16-10

Deadlifts (61/93 kg)

Double-dumbbell box step-ups (51/51 cm) (15/22,5 kg)

Rest 1:00

9-6-3

Power cleans (61/93 kg)

Double-dumbbell box step-ups (51/51 cm) (15/22,5 kg)

STRENGTH/SKILL

Pre-workout

EMOM 10:

1 deadlift + 1 power clean

DIENSTAG 01.04.2025

WORKOUT

RX

AMRAP 12:

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

2 box jump-overs (51/61 cm)

2 burpees

– After every round add 2 reps to each movement.

STRENGTH/SKILL

Pre-workout

EMOM 10:

2 thrusters

MITTWOCH 02.04.2025

WORKOUT

For time:

On a 10:00 clock:

250 double-unders

50 chest-to-bar pull-ups

Max-reps thrusters (47/70 kg)

STRENGTH/SKILL

Post-workout

6 sets:

1-5 strict weighted pull-ups

– Rest 1:30 between sets.

DONNERSTAG 30.04.2025

WORKOUT

RX

5 rounds for time:

500-m row

400-m run

– Rest 3:00 between rounds.

STRENGTH/SKILL

Post-workout

8 sets:

:20 hollow rocks

:10 rest

FREITAG 04.04.2025

WORKOUT

AMRAP 25:

1,000-m run

10 ring muscle-ups

10 wall walks

20 DB snatches, right (15/22.5 kg)

20 DB snatches, left

SAMSTAG 05.04.2025

STRENGTH

5 sets for load:

4 back-rack reverse lunges/leg

– Rest 3:00 between sets.

SKILL

3 sets:

10 strict toes-to-bars

10 Jefferson Curls

WORKOUT

RX

For time with a partner:

100-cal row

50 synchronized sit-ups

100 KB swings (16/24 kg)

50 synchronized sit-ups

100-cal row

– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

SONNTAG 06.04.2025

FREE GYM!