WORKOUT KW20

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

We’ll also prepare for the Hero workout Murph. Expect to see pull-ups and push-ups each week.

CHALLENGE 2

"Ski Sprint"

For time:

RX: 50/40cal Ski

Scaled: 40/30cal Ski

MONTAG 12.05.2025

WORKOUT

3 rounds for time:

800-m run

20 pull-ups

60 air squats

DIENSTAG 13.05.2025

WORKOUT

10 rounds for time:

3 hang power snatches (43/61 kg)

30 running step single-unders

STRENGTH/SKILL

Pre-workout

EMOM 5:

5 hang power snatches

– Practice cycling at a light load.

MITTWOCH 14.05.2025

WORKOUT

For time:

8 rounds for time:

5 box jumps (61/76 cm)

3 power cleans (56/84 kg)

STRENGTH/SKILL

Pre-workout

On a 10:00 clock:

1 power clean

1 hang power clean

– Build to a heavy set.

DONNERSTAG 15.05.2025

WORKOUT

5 rounds, each for time:

450/500-m row

20 push-ups

– Rest as needed between efforts

STRENGTH/SKILL

Post-workout

Accumulate:

30-50 weighted good mornings

FREITAG 16.05.2025

WORKOUT

AMRAP 9:

3 thrusters (50/75 kg)

3 ring muscle-ups

3 lateral burpees over the bar

SAMSTAG 17.05.2025

STRENGTH

Bench Press

7-7-5-5-5+

Bent over row:

8-8-8-8-8

WORKOUT

AMRAP 20 with a partner:

8 DB step-ups (15/22.5 kg)(20 in)

8 DB squat cleans

– One partner completes a round, while the other rests; switch.

– Use two DBs for both movements.

SONNTAG 18.05.2025

FREE GYM!