WORKOUT KW33

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 11.08.2025

WORKOUT

RX

3 rounds for time of:

400-m run

21 med-ball cleans (9/12 kg)

12 power cleans (47/70 kg)

SKILL WORK

2 sets:

400-meter run

– Rest 3:00 between efforts.

DIENSTAG 12.08.2025

WORKOUT

RX

10 rounds for time of:

3 muscle-ups

4 box jumps (61/76 cm)

SKILL WORK

On a 10:00 clock:

Work up to a heavy set of 3 weighted pull-ups and 3 weighted dips

MITTWOCH 13.08.2025

WORKOUT

RX

For time:

100 double-unders

20 toes-to-bars

80 double-unders

20 toes-to-bars

60 double-unders

20 toes-to-bars

40 double-unders

20 toes-to-bars

20 double-unders

20 toes-to-bars

DONNERSTAG 14.08.2025

// Heavy Day

WORKOUT

RX

For load:

Back squat

5-5-5-5-5

FREITAG 15.08.2025

//FREE GYM

SAMSTAG 16.08.2025

//PARTNER - HERO WOD

PRE WORKOUT SKILL

3 x EMOM 6'

(45" work/15" rest)

min. 1: battling ropes

min 2: single leg t2b

min 3: plank - shoulder taps

min 4: hollow rocks

min 5: alternating push up-leg lifts

min 6: v-ups

Rest 2' betw. EMOMs

WORKOUT //GOOSE

For time, with a partner

106 Deadlifts (60/40)

Then, 7 rounds of:

3 Rope Climbs

15 Thrusters (60/40)

15 Kettlebell Swings (32/24)

Then, 400 meter Run with a plate (together, both partners carry a plate (20/10kg)

SONNTAG 17.08.2025

//FREE GYM