WORKOUT KW35

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

MONTAG 25.08.2025

// HEAVY DAY

WORKOUT

For load:

Snatch

10-8-6-4-2

– Each set must be touch-and-go reps.

SKILL

Pre-workout weightlifting skill:

5 sets:

1 snatch grip deadlift

1 snatch pull

1 hang snatch

1 below the knee snatch

DIENSTAG 26.08.2025

WORKOUT

3 rounds for time:

600-m run

Rest 1:00

400-m run

Rest 1:00

200-m run

Rest 1:00

– Score is total time.

MITTWOCH 27.08.2025

WORKOUT - OPEN 18.1

AMRAP 20:

8 toes-to-bars

10 DB hang clean and jerks (15/22.5 kg)

12/14-cal row

– Perform 5 clean and jerks with one arm, and then switch.

DONNERSTAG 28.08.2025

WORKOUT

For time:

80 DB box step-ups (51/61 cm) (15/22.5 kg)

– Every minute on the minute, starting at :00, perform 20 double-unders.

– Use two dumbbells.

SKILL/STRENGTH

Pre-workout accessory work

4 sets:

6 alternating Turkish get-ups

– Rest 1:00 between sets.

– Use one dumbbell.

FREITAG 29.08.2025

WORKOUT

5 rounds for time:

25 bar-facing burpees

15 deadlifts (56/84 kg)

10 strict pull-ups

SKILL/STRENGTH

Post-workout accessory work

2 sets:

1:00 plank hold

50 Russian twists

SAMSTAG 30.08.2025

// PARTNER

STRENGTH

Back squat

4-4-4-4-4+

STRENGTH/SKILL

Pre-workout practice

EMOM 6:

Min. 1 | 1-2 rope climbs

Min. 2 | 1-3 wall walks

Min. 3 | 1-3 muscle-ups

WORKOUT

For time with a partner:

20 synchronized burpees

20 rope climbs (4.6/4.6 m)

20 synchronized burpees

20 wall walks

20 synchronized burpees

20 muscle-ups

– Share the rope climbs, wall walks, and muscle-ups as needed.

SONNTAG 31.08.2025

// FREE GYM