WORKOUT KW13
- 22. März
- 1 Min. Lesezeit
Aktualisiert: 24. März
Welcome to March! This month, we’ll focus on skill development.
MONTAG
// HEAVY DAY
WORKOUT
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
DIENSTAG
WORKOUT
4 rounds for time:
800-m run
– Rest 3:00 between rounds.
SKILL/STRENGTH
Post-workout accessory
Accumulate:
30 GHD back extensions
– Rest as needed.
MITTWOCH
WORKOUT
5 rounds for time:
2 rope climbs to (4.6/4.6 m)
15 GHD sit-ups/weighted Sit-ups
20 box jumps (51/61 cm)
– Step down from the box.
DONNERSTAG
// Quarterfinals Workout 3
WORKOUT
For time:
3 rounds of:
50 double-unders
10 deadlifts 70/102 kg
2 rounds of:
50 double-unders
10 deadlifts 83/125 kg
1 round of:
50 double-unders
10 deadlifts 102/143 kg
Time cap: 12 minutes
// ENDURANCE
WORKOUT
Buy in: 1600m run
into 5 rounds:
400/500m row or ski
20 Box Step-ups 1DB 15/22,5 kg
30 Wall Balls 6/9 kg
40 Double Unders
Cash out: 1600m run
FREITAG
// Quarterfinals Workout 2
WORKOUT
For time, completed anyhow:
80 DB hang squat cleans 15/22,5 kg
40 bar muscle-ups
– Use two dumbbells.
Time cap: 15 minutes
SAMSTAG
// TEAM
SKILL/STRENGTH
Pre-workout Strength
Back Squat
5-5-5-5-5+
Post-workout accessory
3 sets:
10-15 DB bench presses
25 banded tricep push-downs
WORKOUT
2 rounds for time with a partner:
20 shuttle runs
75 toes-to-bars
20 shuttle runs
50 strict pull-ups
20 shuttle runs
– Share the work as desired.
– 1 shuttle run is 7,5m out and back.
SONNTAG
// FREE GYM!
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