WORKOUT KW21/2026

Welcome to May! This week, we’ll take on Murph.

MONTAG

WORKOUT

For time:

10 deadlifts (84/125 kg)

20 pull-ups

30 wall-ball shots (6/9 kg) (2.7/3 m)

40 box jumps (51/61 cm)

1,000-m row

40 box jumps

30 wall-ball shots

20 pull-ups

10 deadlifts

DIENSTAG

WORKOUT

6 x 1:30 rounds:

20 single-leg squats

Max-cal bike/row/ski

– Rest 1:30 between rounds.

// WEIGHTLIFTING

3 sets x 3 Clean @ 70-80%

3 sets x 2 Clean @ 80-90%

3 sets x 1 Clean @ 90%+

5 sets x 5 Overhead Squat @70%+

MITTWOCH

WORKOUT

AMRAP 12:

200-m run

8 hang squat cleans (34/52 kg)

4 wall walks

SKILL/STRENGTH

Post-workout challenge:

Partner banded-resisted sprints

5 sets per partner:

10-meter partner band-resisted sprint

– With a partner in a you-go, I-go format.

– Rest as needed between efforts.

DONNERSTAG

WORKOUT

6 rounds for time:

24 KB swings (16/24 kg)

12 burpees to a target

– Burpee target is 6 inches above fingertips with arms overhead.

SKILL/STRENGTH

Accumulate:

10 Turkish get-ups/arm

– Use a single dumbbell or kettlebell.

// ENDURANCE

WORKOUT

AMRAP 40

20-18-16-14-....-2-4-6-8-...

Burpees

Wall Ball (6/9 kg)

9/12 cal. row/ski/bike after each round

FREITAG

WORKOUT - HEAVY DAY

5 sets for load:

5 shoulder presses + 5 push presses + 5 push jerks

– No rest between movements

SKILL/STRENGTH

Post-workout test

AMRAP 1:

Max push presses at 60%

SAMSTAG

// BENCHMARK

WORKOUT-MURPH

For time:

1,600-m run

100 pull-ups

200 push-ups

300 air squats

1,600-m run

– Partition anyhow.

– Wear a weight vest if you have one (6/9 kg).

– alone or with a partner

SONNTAG

// FREE GYM!