WORKOUT KW29/2026

Welcome to July! It’s heavy loading month, and we can’t wait to kick it off strong.

MONTAG

WORKOUT

3 rounds for time:

20 DB box step-ups (15/22.5 kg) (51/51 cm)

400-m run

– Use two dumbbells.

– Wear a weight vest (14/20 lb).

SKILL/STRENGTH

Post-workout accessory

3 sets:

10 DB Bulgarian split squats, right

10 DB Bulgarian split squats, left

10 strict toes-to-bars

– Rest as needed to maintain quality movement.

DIENSTAG

// BENCHMARK

WORKOUT - JACK’S TRIANGLE

For total reps:

AMRAP 2:

Max-reps deadlifts (70/102 kg)

AMRAP 19:

4 strict pull-ups

11 box jumps (61/76 cm)

13 hand-release push-ups

23-cal bike

AMRAP 2:

Max-reps deadlifts (70/102 kg)

– No rest between AMRAPs.

// WEIGHTLIFTING

WORKOUT

5 Sets x 1 Hang Snatch + 1 Snatch @ 70–80%

5 Sets x 3 Snatch Pull @ 90–100%

5 Sets x 5 Front Squats @ 75–80%

MITTWOCH

WORKOUT

21-15-9 reps for time of:

Cal row

Thrusters (29/43 kg)

SKILL/STRENGTH

Pre-workout strength

Every 2:00 x 5 sets:

2 thrusters + 2 push presses + 2 front squats

– Start at workout weight, and build to a moderate-to-heavy load.

DONNERSTAG

// HEAVY DAY

WORKOUT

For load:

Power clean

3-3-2-2-1-1-1-1

// ENDURANCE

WORKOUT

8 Sets

3:00 Work / 1:00 Rest

Sets 1, 3, 5, 7

400M Run Into MAX Calorie Ski Erg

Sets 2, 4, 6, 8

100 Double Unders Into MAX Calorie Row

FREITAG

// BENCHMARK

WORKOUT - PRESSING ANNIE

50-40-30-20-10 reps for time:

Double-unders

Sit-ups

– Perform 5 shoulder presses after each round (80% of 1-rep max).

SKILL/STRENGH

Post-workout challenge

1 attempt:

Max-duration pull-up bar hang

SAMSTAG

// TEAM

STRENGTH

10:00 EMOM

1-10 Pull-Ups

Each minute, complete as many strict pull-ups as you can UP TO 10.

4 Sets

8 Barbell Bicep Curls

WORKOUT

For time with a partner:

8 total rounds:

500-m row

– Partners alternate efforts.

Once the 8 rounds are complete, perform:

100 back squats (47/70 kg)

– One person works at a time.

SONNTAG

// FREE GYM!