WORKOUT KW38

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

MONTAG 15.09.2025

// BENCHMARK

WORKOUT

21-15-9-9 reps for time of:

Thrusters (29/43 kg)

Lateral burpees over the bar

DIENSTAG 16.09.2025

// BENCHMARK

WORKOUT

6 rounds for time of:

8 double-DB box step-overs (51/51 cm) (15/22.5 kg)

12 single-DB snatches (15/22.5 kg)

48 double-unders

– Rest exactly 1 minute between rounds.

Time cap: 20 minutes

MITTWOCH 17.09.2025

// BENCHMARK

WORKOUT

AMRAP 10:

5 hang clean and jerks (36/52 kg)

10 back squats

15 toes-to-bars

Then,

On a 5:00 clock:

Find a 1-rep-max clean

DONNERSTAG 18.09.2025

WORKOUT

AMRAP 20:

16/20-cal row

Farmers carry (15.2 m) (35/50 lb)

– 25 ft out and 25 ft back, each 7.6-m section counts as 1 rep.

– Add 50 feet to the farmers carry each round.

FREITAG 19.09.2025

WORKOUT

AMRAP 12:

15 deadlifts (43/61 kg)

10 push presses

5 strict handstand push-ups

SKILL/STRENGTH

Post-workout

3 sets:

:20 side plank hold/side

:30-1:00 odd object hold

SAMSTAG 20.09.2025

// STAMINA

WORKOUT

2 sets for total time:

200-meter run

400-meter run

800-meter run

100-meter sprint

STRENGTH

5 sets for load:

10 close-grip bench presses

WORKOUT

AMRAP 10 with a partner:

Max-cal on any machine

– Non-working partner holds a plank.

SONNTAG 21.09.2025

// FREE GYM