WORKOUT KW23

Welcome to June! This month, we focus on heavy lifting.

MONTAG 02.06.2025

WORKOUT

For time:

2 ring muscle-ups

100-m single-DB carry (15/22.5 kg)

200-m run

4 ring muscle-ups

100-m single-DB carry

200-m run

6 ring muscle-ups

100-m single-DB carry

200-m run

8 ring muscle-ups

100-m single-DB carry

200-m run

10 ring muscle-ups

100-m single-DB carry

200-m run

– Carry the dumbbell any way.

DIENSTAG 03.06.2025

WORKOUT

4 rounds for time:

400/500-m row

10 shoulder-to-overheads (56/84 kg)

MITTWOCH 04.06.2025

WORKOUT

AMRAP 10:

10 alternating front-rack lunges (43/61 kg)

10 bar-facing burpees

10 chest-to-bar pull-ups

SKILL/STRENGTH

Pre-workout

Every 2:00 for 5 sets:

1 power clean

1 front rack lunge, right leg

1 front rack lunge, left leg

DONNERSTAG 05.06.2025

WORKOUT - HEAVY DAY

For load:

Back squat

10-10-10-10-10

FREITAG 06.06.2025

WORKOUT - DIANE

For time:

21-15-9

Deadlifts (70/102 kg)

Handstand push-ups

STRENGTH/SKILL

Post-workout

4 sets:

:20 hollow rocks

:10 rest

SAMSTAG 07.06.2025

STRENGTH/SKILL

Front squat

3-3-3-3-3+

3 sets

4 sets:

Handstand walk (100 ft)*

1:00 flutter kicks

*scale to 50 alternating shoulder taps

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 08.06.2025

FREE GYM!