WORKOUT KW17

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

MONTAG

// BENCHMARK

WORKOUT

For Time:

2,000-m row

DIENSTAG

WORKOUT

8 rounds for reps:

On a 1:00 clock:

100-m sprint

Max clean and jerks (34/52 kg)

– Rest 3:00 between rounds.

// WEIGHTLIFTING

4 sets x 4 unbroken reps Snatch at 50-60%

3 sets x 3 unbroken reps Snatch at 60-70%

2 sets x 2 unbroken reps Snatch at 70-80%

4 sets x 6 Frontsquats at 75-80%

MITTWOCH

WORKOUT

Every 5:00 x 5 Rounds

15 Burpee Box Jumps 60/50cm

400m Run

SKILL/STRENGTH

3 Rounds

:45 Dead Hang

:45 Handstand Hold

DONNERSTAG

WORKOUT

EMOM 15:

Min 1 | 15 toes-to-bars

Min 2 | :30 bike/row/ski for calories

Min 3 | 20 hip extensions/Good mornings

// ENDURANCE

For time:

1,600-m run

2,000-m row/ski

1,600-m run

2,000-m ski/row

FREITAG

WORKOUT

For time:

100 double-unders

60 DB deadlifts (22.5/32.5 kg)

100 double-unders

45 DB hang power cleans (22.5/32.5 kg)

100 double-unders

30 DB push jerks (22.5/32.5 kg)

– Use two dumbbells.

SAMSTAG

// TEAM

SKILL/STRENGTH

Deadlift

5-5-5-5-5+

DB Strict Press

20-20-20 (unbroken)

WORKOUT

For time with a partner:

100-cal air bike/row/ski

80 V-ups

6:00 accumulated pull-up bar hang

80 V-ups

100-cal air bike/row/ski

– 30:00 time cap.

– Share the work as desired.

SONNTAG

// FREE GYM