WORKOUT KW19

Our May Madness starts today!

This month, we’re inviting you to take on three exciting and challenging tasks that will test your limits!

CHALLENGE 1

"Hold on"

As long as possible..

RX: 2 x 20/15kg Plate Tweak Grip Hold

Scaled: 2 x 15/10kg Plate Grip Hold

MONTAG 05.05.2025

WORKOUT

3 rounds for time:

21 bar-facing burpees

15 deadlifts (70/102 kg)

90 double-unders

SKILL/STRENGTH

Post workout

3 sets:

50 flutter kicks

25 AbMat sit-ups

DIENSTAG 06.05.2025

WORKOUT - HEAVY DAY

Every 5:00 for 7 sets:

3 push presses

2 push jerks

1 split jerk

– Build in load each set.

MITTWOCH 07.05.2025

WORKOUT

For time:

20/25-16/20-12/15-8/10-4/5

Calorie row/ski

20-16-12-8-4

Toes-to-bars

STRENGTH/SKILL

Post-workout

4 sets:

Front-rack carry (30.5 m)

– Rest 1:00 between sets.

DONNERSTAG 08.05.2025

WORKOUT

2 rounds for time:

200-m run

15 back squats (43/61 kg)

200-m run

12 front squats (43/61 kg)

200-m run

9 overhead squats (43/61 kg)

FREITAG 09.05.2025

WORKOUT - CINDY

As many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 air squats

SAMSTAG 10.05.2025

STAMINA

2 sets for total time:

200-meter run

400-meter run

800-meter run

100-meter sprint

– Rest 1:00 between each distance.

WORKOUT

AMRAP 20 with a partner:

50 calorie bike

100 KB swings (24/32 kg)

20 wall walks

– Split work as needed; 1 partner works at a time.

SONNTAG 11.05.2025

FREE GYM!