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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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