WORKOUT KW31/2026

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

MONTAG

WORKOUT

2 rounds, each for time:

1,600-m run

– Check your time and rest exactly that amount of time before starting the second round.

– Everyone must start Round 2 by the 22:00 mark.

SKILL/STRENGTH

Post-workout accessory:

GHD back extension/Jefferson Curls

DIENSTAG

WORKOUT

5 Rounds

10 Deadlifts (80/120 kg)

200M Run

30 Push Ups

40 Lateral Bar Hops

// WEIGHTLIFTING

WORKOUT

3 Sets x 3 reps Snatch @ 70-80%

2 Sets x 2 reps Snatch @ 80-87%

5 Sets x 5 Push Press @ 70–75%

5-3-3-2-2 Front Squat start @80% increase weight

MITTWOCH

WORKOUT

5 x 3:00 rounds for reps:

15/20-cal row

20 alternating hang DB snatches (15/22.5 kg)

Max DB-facing burpees

– Rest 1:00 between rounds.

– Use one dumbbell.

SKILL/STRENGTH

3 sets for quality:

8 dumbbell windmills/side

8 ATY raises

DONNERSTAG

WORKOUT

AMRAP 16:

2 legless rope climbs

4 power snatches (47/70 kg)

– Add 1 power snatch every round until time runs out.

SKILL/STRENGTH

Pre-workout strength

Every 2:00 x 5 rounds:

1 power snatch + 1 hang power snatch

– Build in load to workout weight or just above.

// ENDURANCE

WORKOUT

EMOM 36:

Minute 1: 15/12 Calorie Row/Ski

Minute 2: 15 Wall-Balls (6 kg / 9 kg)

Minute 3: 15/12 Calorie Ski/Row

Minute 4: 12 Burpees

Minute 5: 50 Double-Unders

Minute 6: Rest

FREITAG

WORKOUT

AMRAP 12:

24 double-unders

12 toes-to-bars

– Every 2:00, starting at :00, stop and perform 12 box jumps (61/76 cm).

– Pick up wherever you left off before each set of box jumps.

SKILL/STRENGTH

Pre-workout skill

Triple-under or crossover practice

SAMSTAG

STRENGTH/SKILL

For load:

Deadlift

3-3-3-3-3+

EMOM 10:

Min 1: 5-10 ring dips

Min 2: :20-:30 L-sit hold

WORKOUT

5 rounds for time with a partner:

20 DB hang power cleans (15/22.5 kg)

20 DB push presses

200-m DB farmers carry

– Share the work as desired.

– Use two dumbbells.

SONNTAG

// FREE GYM!