WORKOUT KW26
- Dominik Bubenicek
- 22. Juni
- 1 Min. Lesezeit
Welcome to June! This month, we focus on heavy lifting.
MONTAG 23.06.2025
WORKOUT
For time with a partner:
225/300-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition
SKILL WORK
Post-workout
AMRAP 6:
20 band pull-aparts
10 banded pass throughs
10 banded high pulls
DIENSTAG 24.06.2025
WORKOUT
5 rounds for time:
15 hang power snatches (29/43 kg)
15 bar-facing burpees
SKILL/STRENGTH
Pre-workout
Every 2:00 for 10:00:
1 power snatch
1 hang squat snatch
– Share a bar with a partner.
– Build in load as mechanics allow.
MITTWOCH 25.06.2025
WORKOUT
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
SKILL/STRENGTH
Post-workout
8 sets:
:20 hollow rocks
:10 rest
DONNERSTAG 26.06.2025
WORKOUT
AMRAP 15:
100-m DB suitcase carry (15/22.5 kg)
20 box jumps (51/61 cm)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
SKILL/STRENGTH
Post-workout
2 sets:
5 single-arm DB suitcase deadlifts, right
5 single-arm DB suitcase deadlifts, left
– Rest 1:00 between sets.
FREITAG 27.06.2025
WORKOUT
5 rounds:
AMRAP 2:
20 wall-ball shots (9/13 kg) (2.7/3 m)
Max ring muscle-ups
– Rest 2:00 between rounds.
STRENGTH/SKILL
Pre-workout
Ring muscle-up skill work
SAMSTAG 28.06.2025
OUTDOORTRAINING
➡️ ANMELDUNG
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