WORKOUT KW20/2026

Welcome to May! This month, we’ll focus on preparing athletes to take on Murph.

MONTAG

WORKOUT

30 power cleans (47/70 kg)

800-m run

30 power cleans

SKILL/STRENGTH

Pre-workout strength

On a 10:00 clock:

Work up to a moderate set of 5 power cleans

– Focus on cycle speed, not weight.

DIENSTAG

// HEAVY DAY

WORKOUT

For load:

Back squat

5-5-3-3-1-1-1

// WEIGHTLIFTING

4 sets x 3 Snatch @ 70-80%

3 sets x 2 Snatch @ 80-90%

2 sets x 1 Snatch @ 90%+

5-3-3-2-2 Front Squat @80%+

MITTWOCH

WORKOUT

25 ring dips

10 KB Turkish get-ups (24/32 kg)

25 pull-ups

– Switch arms as desired on the Turkish get-ups.

SKILL/STRENGTH

Post workout

For load:

Sandbag bear-hug carry (30.5 m)

DONNERSTAG

// FREE GYM!

FREITAG

WORKOUT

5 rounds for time:

22/30-cal bike/row/ski

20 sumo deadlift high pulls (29/43 kg)

15 knees-to-elbows

SAMSTAG

// TEAM

SKILL/STRENGTH

3 MAX Effort Sets (10-20 Reps)

Standing Barbell Strict Press For Weight

1:00 Rest Between Sets

Every 2:30 x 3 Sets

5-10 Unbroken Toes to Bar directly into

0:30-0:45 Unbroken Dead Hang

WORKOUT

For time with a partner:

800-m run

then…

10 rounds of:

10 double-DB power cleans (15/22.5 kg)

30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

SONNTAG

// FREE GYM!