WORKOUT KW36/2026
Welcome to September! This month, we’ll focus on efforts and skill work that incorporate Olympic lifts.
MONTAG
WORKOUT
Front squat
3-3-3-2-2-1-1
SKILL/STRENGTH
Pre-workout skill
2 rounds:
Burgener warm-up with a PVC pipe or empty barbell
DIENSTAG
WORKOUT - BENCHMARK - FIGHT GONE BAD
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (51 cm)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.
WEIGHTLIFTING
Every 2:00 for 8:00: 2 Snatch Balances @ 60–70%
Every 1:00 for 16:00:
Minute 1: 2 Power Cleans + 1 Push Jerk @ 75%
Minute 2: 3 TnG Power Cleans @ 75%
4 sets x 3 paused Clean Pulls @ 95–105%
MITTWOCH
WORKOUT
AMRAP 10:
50 burpee pull-ups
75 KB swings (16/24 kg)
Max burpee pull-ups in the remaining time
– Pull-up bar is 6 inches above fingertips with arms extended overhead.
– Score is the number of burpee pull-ups completed at the end of the workout.
SKILL/STRENGTH
Post-workout accessory
4 rounds for quality and load:
10 alternating renegade rows
:20-:30 ring support hold
DONNERSTAG
WORKOUT
For time:
50 single-arm DB overhead squats (15/22.5 kg)
50 single-DB step-overs (15/22.5 kg) (51/61 cm)
150 double-unders
25 single-arm DB overhead squats
25 single-DB step-overs
75 double-unders
SKILL/STRENGTH
Post-workout skill
2 rounds for quality:
100 single-unders
:30 hollow hold
ENDURANCE
EMOM 40
Minute 1: 15 wall balls 6/9kg
Minute 2: 200 meter ski
Minute 3: 10 burpees
Minute 4: 200 meter row
FREITAG
WORKOUT
For time:
5 rounds for time of:
200-m run
20 air squats
20 push-ups
20 lunges
SKILL/STRENGTH
Post-workout skill
On an 8:00 clock:
Handstand hold and/or handstand walk practice.
SAMSTAG
STRENGTH/SKILL
For load:
Clean & Jerk:
3 reps x 2 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 4 sets @ 90%+
WORKOUT
For time with a partner:
800-meter run
80 KB swings (16/24 kg)
80 KB walking lunges
800-meter run
– Run together, and split KB work as desired.
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