WORKOUT KW25/2026

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

MONTAG

// BENCHMARK

WORKOUT - GWEN

For load: Timecap 12:00

15-12-9 clean and jerks

– Perform all unbroken touch-and-go reps.

SKILL/STRENGTH

Pre-workout strength

On a 12:00 clock:

Work up to a moderately heavy set of 10 clean and jerks

DIENSTAG

WORKOUT

Every 3:00 for 8 rounds:

250-m row

5 box jumps (61/76 cm)

– Record the time for each round.

SKILL/STRENGTH

Post-workout skill

On a 10:00 clock:

Back-lever practice

// WEIGHTLIFTING

WORKOUT

Snatch Focus

4 Sets x 4 Snatch Balance @ 40-50%

6 Sets x 1 High Hang Squat Snatch + 1 Low Hang Squat Snatch @ 80-85%

5 Sets x 5 Overhead Squats @ 75-80%

MITTWOCH

WORKOUT

5 rounds for time:

800-m run

50 air squats

20 GHD sit-ups or 30 AbMat sit-ups

DONNERSTAG

// HEAVY DAY

WORKOUT

For load:

Back squat

5-5-5-5-5

SKILL/STRENGTH

Post-workout finisher

AMRAP 1:

Max-reps back squat

– Use 80% of today’s heaviest set for 5 reps.

– Bar stays on the athlete’s back for the full minute.

// ENDURANCE

WORKOUT

EMOM 30 - 0:45 on/0:15 off

1 Assault Bike 12/15 cal

2 Sled Push 70/100 kg for reps

3 Row 12/15 cal

4 GHD Sit-ups/V-ups for reps

5 SkiErg 12/15 cal

6 Kettlebell Farmers Carry 16/24 kg

7 Shuttle Runs for reps

8 Push-ups / Handstand Push-ups for reps

9 Burpees broad jumps for reps

10 Dual Dumbbell Box Step-ups 15/20 kg for reps

FREITAG

WORKOUT

10-9-8-7-6-5-4-3-2-1 reps for time:

Bench presses

Chest-to-bar pull-ups

– Bench press body weight.

SKILL/STRENGTH

Post-workout finisher

3 sets:

Max-rep push-ups

– Rest 1:00 between efforts.

– Any pause at the top or the bottom of a rep ends the set.

SAMSTAG

WORKOUT

For Time with a Partner:

Partner A: 40/50 cal. Row

Partner B: 40/50 cal. Ski

directly into 8 alternating rounds

8/8 single arm DB-Thruster 12,5/20 kg

12 Burpees over the DB

into:

Partner A: 40/50 cal. Ski

Partner B: 40/50 cal. Row

SONNTAG

// FREE GYM!