WORKOUT KW22/2026

Welcome to May!

MONTAG

// FREE GYM!

DIENSTAG

WORKOUT

AMRAP 18:

200m Run

10 Power Snatches 35/25 kg

15 Toes-to-Bar

// WEIGHTLIFTING

5 sets x 3 Push Press @ 70-80%

5 sets x 2 Split Jerk @ 70-80%

3 sets x 1 Split Jerk @ 80-90%+

5 sets x 5 Front Squats @75%+

MITTWOCH

// BENCHMARK

WORKOUT - SHAM

7 rounds for time of:

11 bodyweight deadlifts

100-m sprint

SKILL/STRENGTH

Pre-workout build-up

Every 2:00 for 5 sets:

3 deadlifts

– Build to loads slightly above the intended workout weight.

DONNERSTAG

// BENCHMARK

WORKOUT - LAURA

AMRAP 21 with a partner:

30-cal row

20 burpees over the rower

10 power cleans (47/70 kg)

– One person works at a time.

SKILL/STRENGTH

Pre-workout build-up

4 sets:

3 touch-and-go power cleans

//ENDURANCE

WORKOUT - BENCHMARK - BARBARA

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

– Rest 3:00 between rounds.

FREITAG

// BENCHMARK

WORKOUT - BRIAN

3 rounds for time of:

5 rope climbs (4.6/4.6 m)

25 back squats (56/84 kg)

SAMSTAG

// 10:00-13:00 SPECIAL TEAM WOD

// 18:00 JAHRESFEIER @MUSSER