WORKOUT KW32

MONTHLY FOCUS

// OLYMPIC LIFTING

Welcome to August! This month, we’ll focus on Olympic lifting with lighter loads and larger sets.

All month, expect to see more workouts that encourage athletes to hang on to the barbell for larger, unbroken sets.

MONTAG 04.08.2025

WORKOUT

For time:

1-2-3-4-5-6-7-8-9-10

Push press (35/55kg)

– Run 100 meters after each round.

Post-workout3 sets:

Single-arm KB overhead walk, right (20m)

Single-arm KB overhead walk, left (20m)Rest :30

DIENSTAG 05.08.2025

WORKOUT

For time:

150 double-unders

125 air squats

100 sit-ups

75 push-ups

50 pull-ups

25 deadlifts (75/110 kg)

MITTWOCH 06.08.2025

WORKOUT

Every 10:00 for 3 sets:

500-m row

SKILL WORK

Post-workout

3 sets:

6 single-leg DB Romanian deadlifts/leg

:30 side plank or star plank/side

– Use a moderate dumbbell load and a plank variation that allows for an unbroken effort on each side.

DONNERSTAG 07.08.2025

//HEAVY DAY

STRENGTH WORK

EMOM 20:

Min 1: 8 alternating back-rack reverse lunges

Min 2: 5 box jumps

Min 3: 3 rope climbs (4.6/4.6 m)

Min 4: rest

FREITAG 08.08.2025

// BENCHMARK: “GRACE“

SKILL WORK

Pre-workout

Every 1:30 for 6 sets:

Sets 1 and 2: 3 power clean and jerks

Sets 3 and 4: 2 power clean and jerks

Sets 5 and 6: 1 power clean and jerk

WORKOUT

For time:

30 clean and jerks (43/61 kg)

SAMSTAG 09.08.2025

// PARTNER

STRENGTH

Bench Press

6-6-6-6-6+

SKILL WORK

12’ E2MOM

3 Heavy Hang Power Cleans

AMRAP 25 with a partner:

5 strict toes-to-bars

15 double-DB front squats (15/22.5 kg)

10/6-cal on any machine

– 1 person does a round, then the next person does a round.

– After each partner completes a round, add 1 calorie to the bike.

SONNTAG 10.08.2025

//FREE GYM