WORKOUT KW26/2026

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

MONTAG

WORKOUT

30-20-10 reps for time:

Front-rack reverse lunges (43/61 kg)

Knees-to-elbows

Calorie bike

SKILL/STRENGTH

Pre-workout strength

4 sets:

8 alternating front-rack reverse lunges

– Build to slightly heavier than workout load.

DIENSTAG

WORKOUT

For load:

Deadlift

5-5-5-5-5

WEIGHTLIFTING

Clean Focus

6 Sets x 2 Clean Pulls + 2 Cleans @ 60-70%

5 Sets x 2 Hang Cleans @ 70-80%

4 Sets x 3 Tempo Eccentric Clean Deadlift (6 Seconds) @ 90%+

MITTWOCH

WORKOUT

2 rounds for time:

100 double-unders

50 Russian KB swings (24/32 kg)

100-m KB suitcase carry (24/32 kg)

STRENGTH/SKILL

Post-workout skill

Accumulate:

10 Turkish get-ups/arm

– Use workout kettlebell if possible.

DONNERSTAG

WORKOUT

Every 3:00 for 10 rounds:

10 DB push presses (15/22.5 kg)

8 shuttle runs

– Rest the remainder of the interval.

– 1 shuttle run is 25 ft out and back.

– Use two dumbbells.

// ENDURANCE

WORKOUT

Every 10:00 x 4 Sets

40 Burpees

800M Run

FREITAG

WORKOUT

For time:

15-12-9

Hang squat cleans (47/70 kg)

5-4-3

Rope climbs (4.6/4.6 m)

SKILL/STRENGTH

Pre-workout strength

EMOM 8:

3 hang squat cleans

– Build in load to heavier than workout load.

SAMSTAG

STRENGTH A

Back Squat

3-3-3-3-3+

WORKOUT

For Time with a Partner:

5 rounds for time with a partner:

30 alternating DB snatches (22.5/32.5 kg)

20 box jump-overs (51/61 cm)

– Resting partner hangs from the pull-up bar.

STRENGTH B

Post-workout:

Accumulate with a partner:

100 DB renegade rows

– “Resting” partner holds the hollow position.

– Switch as needed.

SONNTAG

// FREE GYM!