WORKOUT KW38/2026
Welcome to September! This month, we’ll focus on efforts and skill work that incorporate Olympic lifts.
MONTAG
WORKOUT - Service Cup 1 - Benchmark
For time:
50 wall-ball shots (6/9 kg) (3 m)
50 box jump-overs (51/61 cm)
50 wall-ball shots
50 med-ball box step-overs (51/61 cm)
50 wall-ball shots
50 lateral burpee box jump-overs (51/61 cm)
– 25:00 time cap.
DIENSTAG
WORKOUT
From 0:00-10:00:
1,600-m run for time
10:00-20:00:
Build to a 5-rep-max bench press
WEIGHTLIFTING
Every 1:00 for 8:00: Push or Split Jerks @ 70-75%
Every 2:00 for 16:00: 1 low hang power clean + low hang squat clean + 1 Push or split Jerk @ 65-80%+
4 sets x 3 clean pulls @ 100-110%
MITTWOCH
WORKOUT - Service Cup 2 - Benchmark
AMRAP 8:
Barbell back rack lunges (15.2 m) (36/52 kg)
25 pull-ups
Barbell front rack lunges (15.2 m)
25 chest-to-bar pull-ups
Barbell overhead lunges (15.2 m)
Max bar muscle-ups
DONNERSTAG
WORKOUT - Service Cup 4 - Benchmark
For time:
100 double-unders
50 alternating DB snatches (15/22.5 kg)
100 double-unders
– 5:00 time cap.
SKILL/STRENGTH
Post-workout accessory
3 sets:
:20 top of the ring dip hold
:20 bottom of the ring dip hold
10 false grip ring rows
ENDURANCE
(in teams of two)
Part A: AMRAP 18
20 sync. wall ball shots
20 sync. alt DB snatches
1000 m row split as needed
4' rest
Part B: AMRAP 18
20 sync. Goblet squats
20 sync. Burpees
1000 m Ski split as needed
FREITAG
WORKOUT - Service Cup 3 - Benchmark
Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks (43/61 kg)
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
SAMSTAG
STRENGTH/SKILL
Every 2:30 for 6 sets:
4 Front Squats
WORKOUT
AMRAP 40
10 hang power clean (35/50 kg)
20 alternating DB-Snatch (15/22.5 kg)
400/500m row
– Share the work as needed.
– Every 2:30, starting at :00, both partners stop and perform 5 sync.pull-ups.
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