WORKOUT KW30/2026

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

MONTAG

WORKOUT

AMRAP 10:

1 power snatch (43/61 kg)

1 push-up

2 power snatches

2 push-ups

3 power snatches

3 push-ups

etc.

SKILL/STRENGTH

Pre-workout strength

5 sets for load:

1 power snatch + 2 overhead squats

– Rest 2:00 between sets.

– Find a heavy set for today.

DIENSTAG

WORKOUT

10 rounds for time:

200-m run

1 legless rope climb (4.6/4.6 m)

1 rope climb (4.6/4.6 m)

// WEIGHTLIFTING

WORKOUT

3 Sets x 4 reps Clean & Jerk @ 60–70%

2 Sets x 3 reps Clean & Jerk @ 70–80%

5 Sets x 2 Split Jerk @ 70–80%

4 Sets x 5 Overhead Squats @ 70-75%

MITTWOCH

WORKOUT

5 rounds for time:

25/30-cal row/ski

30 AbMat sit-ups

SKILL/STRENGTH

Pre-workout skill

EMOM 8:

3-5 strict toes-to-bars

DONNERSTAG

// HEAVY DAY

WORKOUT

For load:

Deadlift

1-1-1-1-1-1-1

// ENDURANCE

WORKOUT

5 rounds for time

25 burpees

1000m run

50 air squats

Timecap: 45 minutes

FREITAG

WORKOUT

For time:

6-5-4-3-2-1

Thrusters (52/75 kg)

1-2-3-4-5-6

Wall walks

– Perform 30 double-unders after each round.

SKILL/STRENGTH

Pre-workout strength

For load:

3-3-3-3-3

Thrusters

– Build to working weight or just above.

– This should come from the ground, so emphasize a clean to start each set.

SAMSTAG

// TEAM

STRENGTH/SKILL

For load:

alternating back rack reverse lunge

5/5-5/5-5/5-5/5-5/5+

– Max reps on the last set.

EMOM 6:

Min. 1 | :30 double-unders

Min. 2 | :30 Handstand Flutter kicks

WORKOUT - BENCHMARK - PARTNER MARY

AMRAP 20 with a partner:

5 handstand push-ups

10 alternating single-leg squats

15 pull-ups

– Partners alternate after each movement.

SONNTAG

// FREE GYM!