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WORKOUT KW25

  • Dominik Bubenicek
  • 15. Juni
  • 1 Min. Lesezeit

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


MONTAG 16.06.2025


WORKOUT

5 rounds for time of:

12 single-arm KB snatches (16/24 kg)

15 hand-release push-ups

30 air squats


SKILL WORK

Pre-workout

5 sets/arm:

1 single-arm Russian KB swing

1 single-arm KB swing + pull back

1 single-arm KB snatch



DIENSTAG 17.06.2025


WORKOUT

7 rounds for time of:

30 double-unders

200-m run


SKILL/STRENGTH

Post-workout

Accumulate:

200-m bottom-up KB carry

– Switch arms as needed.



MITTWOCH 18.06.2025


WORKOUT - HEAVY DAY

For load:

Deadlift

5-3-3-1-1-1-1

– Build to a 1-rep max.



DONNERSTAG 19.06.2025


FREE GYM!



FREITAG 20.06.2025


WORKOUT

For time:

24-18-12

Toes-to-bars

12-9-6

Front squats (61/93 kg)


STRENGTH/SKILL

Pre-workout

Every 2:00 for 5 sets:

1 squat clean

1 pause front squat

1 front squat

– Build in load as mechanics allow.



SAMSTAG 21.06.2025


STAMINA

3 rounds for time:

300-meter run

:30 rest

200-meter run

1:00 rest

100-meter run

1:30 rest


SKILL

Every 2:00 for 5 sets:

5-8 (strict) Handstand push-up

5-8 (strict) toes to bar



WORKOUT - PARTNER MONTI

AMRAP 30 with a partner:

50 barbell back-rack step-ups (15/20 kg) (51/51 cm)

15 cleans (43/61 kg)

50 barbell back-rack step-ups (15/20 kg) (51/51 cm)

10 snatches (43/61 kg)



SONNTAG 22.06.2025


FREE GYM!

 
 
 

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