WORKOUT KW15

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

MONTAG 07.04.2025

WORKOUT

For time:

30 box jumps (61/76 cm)

1,600-m run

10 rope climbs (4.6/4.6 m)

STRENGTH/SKILL

Pre-workout

EMOM 5:

:20 double-under practice

DIENSTAG 08.04.2025

WORKOUT

AMRAP 12:

100-m single-DB suitcase carry (22.5/32.5 kg)

7 single-DB push jerks, right arm

7 single-DB push jerks, left arm

STRENGTH/SKILL

Post-workout

Accumulate:

2:00 side plank, right

2:00 side plank, left

MITTWOCH 09.04.2025

WORKOUT

For Time:

21-18-15-12-9 reps for time of:

Knees-to-elbows

Front squats (34/52 kg)

STRENGTH/SKILL

Post-workout

Accumulate:

2:00 ring support hold

DONNERSTAG 10.04.2025

WORKOUT - HEAVY DAY

For load:

Deadlift

5-5-5-5-5

STRENGTH/SKILL

Pre-workout

Banded stability work

FREITAG 11.04.2025

WORKOUT

For calories:

30:00 row or ski

– Perform 2 power snatches every 20 calories.

STRENGTH/SKILL

Pre-workout

3-4 sets:

2 power snatches

SAMSTAG 12.04.2025

STRENGTH

Shoulder press

5-5-5-5-5+

SKILL

Every 2:00 for 5 sets:

30 double-unders

1-5 strict pull ups

WORKOUT

RX

8 rounds for time with a partner:

30 burpees

20 Russian KB swings (24/32 kg)

10 chest-to-bar pull-ups

– Split the work as needed.

SONNTAG 13.04.2025

FREE GYM!