WORKOUT KW16

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

MONTAG 14.04.2025

WORKOUT

5 rounds for time:

15 toes-to-bars

20 box jumps (51/61 cm)

– Step down from the box.

STRENGTH/SKILL

4 x 4:00 rounds:

400-meter row

DIENSTAG 15.04.2025

WORKOUT - HEAVY DAY

For load:

3-3-3-3-3-3-3

Back squat

MITTWOCH 16.04.2025

WORKOUT - ANDI

For time:

100 hang power snatches (20/29 kg)

100 push presses

100 sumo deadlift high pulls

100 front squats

DONNERSTAG 17.04.2025

WORKOUT

3 rounds for time:

20 single-DB reverse lunges (15/22.5 kg)

20 burpees

200-m farmers carry

STRENGTH/SKILL

Post-workout

Accumulate:

10 DB Turkish get-ups/arm

FREITAG 18.04.2025

WORKOUT - OPEN 15.4

AMRAP 8:

3 handstand push-ups

3 cleans (56/84 kg)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.

STRENGTH/SKILL

Post-workout

5 sets:

Handstand walk (15.2 m)

SAMSTAG 19.04.2025

STRENGTH

A: Shoulder press

4-4-4-4-4+

B: EMOM 14:

Min. 1 | 3 weighted pull-ups

Min. 2 | :30 plank hold

WORKOUT

3 rounds for time with a partner:

60 Russian KB swings (24/32 kg)

800-m run

– Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position.

SONNTAG 20.04.2025

FREE GYM!