WORKOUT KW24/2026

Welcome to June! Expect high-power, short-duration efforts that will challenge you to keep the gas pedal down.

MONTAG

WORKOUT

On an 18:00 clock:

9-15-21 reps for time of:

Pull-ups

Thrusters (29/43 kg)

In the remaining time:

Build to a heavy single thruster

– Take the bar from the floor.

SKILL/STRENGTH

Pre-workout threshold rest test

1 round:

7 pull-ups

:05 rest

5 pull-ups

:05 rest

7 thrusters

:05 rest

5 thrusters

– Use workout variations.

– Focus on speed and quality of movement

DIENSTAG

WORKOUT

AMRAP 7

3-6-9-12-15-18-21....

Clean and Jerk (43/60 kg)

Toes to Bar

// WEIGHTLIFTING

WORKOUT

6 sets x 1 Pause Clean (:03 Below Knee) + 1 Push Jerk + 1 Behind-the-Neck Split Jerk @70-80%

6 sets x 1 Power Snatch + 1 Snatch @ 70-80%

4 sets x 4 Front Squat @85%+

MITTWOCH

WORKOUT

6 rounds, each for time:

400-m run

– Rest 1:30 between rounds.

– Log each round; score is total run time.

SKILL/STRENGTH

Post-workout accessory

3 rounds:

:30 Chinese back plank

:30 side plank, right

:30 plank on the elbows

:30 side plank, left

DONNERSTAG

WORKOUT

For time:

100 overhead squats (43/61 kg)

– Every 1:00 starting at :00, perform 15 double-unders.

– No racks. The bar comes from the floor.

SKILL/STRENGTH

Pre-workout strength

1 set:

5-4-3 tempo overhead squats

– :03 hold at the top, :03 descent, :03 hold at the bottom, stand with control.

– Increase loads across each set

Then …

1 set:

7 overhead squats

– Perform at workout load and pace.

// ENDURANCE

WORKOUT

EMOM 6 for 5 rounds

500/600m row/ski

20 front squats (29/43)

12 burpees over the bar

FREITAG

WORKOUT

AMRAP 30:

400-m plate carry (20/20 kg)

5 deadlifts

10 strict toes-to-bars

– Start moderate-to-heavy and increase deadlift load as mechanics and consistency allow.

SKILL/STRENGTH

Pre-workout strength

4 sets:

5 deadlifts

– build in load to establish the first working load for the workout.

SAMSTAG

// TEAM

SKILL

EMOM 10:

Min. 1 | :20 handstand hold

Min. 2 | :20 L-sit hold

STRENGTH

Pre-workout strength

On a 10:00 clock:

8-6-4-2

Hang power cleans

– As the repetitions decrease, increase the load.

– Build to heavier than workout weight.

WORKOUT

For time with a partner:

1,000-m row

25 alternating single-leg squats

15 hang power cleans (61/102 kg)

– As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.

– Score is the time it takes for both athletes to complete the workout

SONNTAG

// FREE GYM!