WORKOUT KW37/2026

Welcome to September! This month, we’ll focus on efforts and skill work that incorporate Olympic lifts.

MONTAG

WORKOUT

AMRAP 12:

2 wall walks

2 legless rope climbs

– Add 1 wall walk every round.

SKILL/STRENGTH

Post-workout skill

EMOM 8:

Handstand walk (7.6 m)

DIENSTAG

WORKOUT

800-m run

42 Russian KB swings (24/32 kg)

21 KB goblet squats (24/32 kg)

30 Russian KB swings

15 KB goblet squats

18 Russian KB swings

9 KB goblet squats

800-m run

SKILL/STRENGTH

Post-workout skill

Accumulate:

10 Turkish get-ups/arm

– Build to workout kettlebell if possible.

WEIGHTLIFTING

Every 1:00 for 8:00: 1 Snatch High Pull + 2 High-Hang Snatches @ 55–65%

Every 2:00 for 16:00:

1–2: 2 Hang Squat Snatches @ 75%

3–4: 1 Hang Squat Snatche + 1 Snatch @ 80–83%

5–6: 1 Snatch @ 85–88%

4 sets x 3 Push Press + behind the neck Snatch Push Press @ 70-80%

MITTWOCH

WORKOUT - BENCHMARK - ANDY

For time:

100 hang power snatches
 (20/29 kg)

100 push presses

100 sumo deadlift high pulls

100 front squats

DONNERSTAG

WORKOUT

10 x 2:00 rounds:

200/250-m row/ski or 200m run

– Rest the remainder of each interval.

SKILL/STRENGTH

3 sets for quality:

10 (GHD) hip extensions/weigthed good mornings

10 reps each ATY drill

ENDURANCE

AMRAP 12'

800m run

then:

3 rounds

10 burpees to plate

15 wall balls 6/9 kg

in the remaining time: max ski for meters

2' REST

AMRAP 12'

1000m row

then:

3 rounds

10 burpees over rower

15 air squats

in the remaining time: max unbroken plank set

2' REST

AMRAP 12'

1000m ski

then:

3 rounds

10 burpees over DB

10 DB thrusters

in the remaining time: max row for meters

FREITAG

WORKOUT

For time:

15-12-9 reps for load and time of:

Hang power cleans

Bar-facing burpees

– Use the same load for all three sets.

– All hang power clean sets must be unbroken; start the set over if you drop the bar.

SKILL/STRENGTH

Pre-workout build-up

On a 10:00 clock

Build to a heavy set of 5 hang power cleans

– Build to workout weight or heavier.

SAMSTAG

STRENGTH/SKILL

Every 3:00 for 5 sets:

5 push presses

Post-workout accessory

8 sets:

:20 Side Plank thruster

:10 rest

WORKOUT

AMRAP 21 with a partner:

20-cal bike/row/ski

40 toes-to-bars

60 double-unders

– Share the work as desired.

– Every 3:00, starting at :00, both partners stop and perform 20 reverse lunges.