WORKOUT KW27
- Dominik Bubenicek
- 29. Juni
- 1 Min. Lesezeit
Welcome to July! This month, we’ll focus on high skill with opportunities for advanced gymnastics and weightlifting.
MONTAG 30.06.2025
WORKOUT
For time:
800-m run
Double-DB front-rack walking lunge (22.9 m) (15/22.5 kg)
3 rope climbs (4.6/4.6 m)
400-m run
Double-DB front-rack walking lunge (22.9 m)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (22.9 m)
3 rope climbs
SKILL WORK
Post-workout
3 rounds:
:20 L-sit hold
1:00 jog, row, bike, or jump rope
DIENSTAG 01.07.2025
WORKOUT
Every 3:00 x 8 rounds:
Odd rounds:
15 toes-to-bars
45 double-unders
Even rounds:
45 double-unders
12/15-cal row
SKILL/STRENGTH
Post-workout
3 sets:
Suitcase carry, right (30.5 m)
Suitcase carry, left (30.5 m)
MITTWOCH 02.07.2025
WORKOUT - HEAVY DAY
3-3-3-3-3-3-3
Back squat
DONNERSTAG 03.07.2025
WORKOUT - RANKEL
AMRAP 20:
6 deadlifts (70/102 kg)
7 burpee pull-ups
10 KB swings (24/32 kg)
200-m run
FREITAG 04.07.2025
WORKOUT
21-15-9-21 reps for time:
Sumo deadlift high pulls (29/43 kg)
Push presses (29/43 kg)
Cal Row/Ski
SAMSTAG 05.07.2025
STRENGTH
5 sets for load:
10 close-grip bench presses
SKILL
EMOM 10:
2 dumbbell overhead squats/arm
– This is an opportunity to practice complex skills and difficult positions in a low-intensity environment.
WORKOUT - PARTNER BADGER
3 rounds for time with a partner:
30 squat cleans (29/43 kg)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
SONNTAG 06.07.2025
FREE GYM!
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