WORKOUT KW36

Welcome to September! This month, athletes will take on CrossFit benchmark workouts.

MONTAG 01.09.2025

// BENCHMARK

WORKOUT

3 rounds for time:

50 air squats

7 ring muscle-ups

10 hang power cleans (43/61 kg)

SKILL

Pre-workout skill

EMOM 5:

1 false grip ring pull-up

1 false grip chest-to-ring pull-up

1 strict muscle-up

DIENSTAG 02.09.2025

WORKOUT

3 rounds for time of:

800-m run

30 alternating DB snatches (15/22.5 kg)

SKILL/STRENGTH

Post-workout accessory

3 sets:

10-15 lying leg raises

:30 plank hold

MITTWOCH 03.09.2025

WORKOUT

For time:

15 deadlifts (38/52 kg)

15 push jerks

12 deadlifts (43/61 kg)

12 push jerks

9 deadlifts (52/75 kg)

9 push jerks

6 deadlifts (56/84 kg)

6 push jerks

3 deadlifts (61/93 kg)

3 push jerks

– Use the same barbell for both movements.

SKILL/STRENGTH

Pre-workout technique work

EMOM 5:

3 push jerks

– Hold the receiving position of each rep for :01.

DONNERSTAG 04.09.2025

WORKOUT

AMRAP 10:

20 walking lunges

15 sit-ups

10 box jumps (51/61 cm)

SKILL/STRENGTH

Pre-workout skill

8 rounds:

:30 single-leg squats or challenging variation

:30 rest

FREITAG 05.09.2025

WORKOUT

For time:

60 burpees

50 wall-ball shots (6/9 kg)(2.7/3 m)

40 thrusters (15/20 kg)

30 toes-to-bars

20 pull-ups

10 chest-to-bar pull-ups

SKILL/STRENGTH

Post-workout accessory

3 sets:

:30 KB side-bends, left

:15 rest

:30 KB side bends, right

:15 rest

SAMSTAG 06.05.2025

// PARTNER

STRENGTH

3 sets for load:

10 weighted strict dips

20 double-dumbbell bench presses

1:30 plank hold

STRENGTH/SKILL

Pre-workout strength

EMOM 8:

2 thrusters (from the floor)

WORKOUT

8 rounds for reps with a partner:

On a 2:00 clock:

200-m run

Max thrusters in remaining time (29/43 kg)

– Rest 2:00 between rounds.

– One partner completes a round, while the other rests; partners perform 4 rounds each.

SONNTAG 07.09.2025

// FREE GYM