WORKOUT KW39/2026

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

MONTAG

WORKOUT

3 rounds for time:

15 thrusters (29/43 kg)

15 pull-ups

400-m run

STRENGTH/SKILL

Pre-workout skill

Kipping pull-up clinic

DIENSTAG

WORKOUT

AMRAP 10:

30 AbMat sit-ups

10/15-cal row

SKILL/STRENGTH

Post-workout

Accumulate:

25 GHD back extensions or jefferson curls

25 GHD hip extensions or weighted good mornings

WEIGHTLIFTING

Every 1:00 for 8:00: 2 Jerk Balances + 1 Split Jerk (paused) @ 60-70%

Every 2:30 for 15:00: 1 paused (at knee) clean + 1 front squat + 1 Push or split Jerk @ 70-85%

4 sets x 3 snatch pulls @ 100-110% + 0:20-0:30 weighted hollow hold

MITTWOCH

WORKOUT

4 rounds for time:

100-m walking lunge

25 ring dips

SKILL/STRENGTH

EMOM 6:

Even: 5 ring dips

Odd: :15 static lunge hold (right) +

:15 static lunge hold (left)

DONNERSTAG

WORKOUT - HEAVY DAY

7 sets for load:

1 hang power snatch

1 overhead squat

1 hang squat snatch

– Increase load each set.

SKILL/STRENGTH

3 reps of the complex:

1 hang power snatch

1 overhead squat

1 hang squat snatch

– Choose your own load.

– Hands must stay on the bar for all 3 reps.

– You do not get to retry if you fail.

ENDURANCE

EMOM 35

1) 50 DU/ DU attempts

2) 20 Russian KB swings 16/24 kg

3) 12/15 cal. ski

4) 15 Dball squats 10/20 kg

5) 18 jumping lunges

Work for max 0:45

FREITAG

WORKOUT - GRACE - BENCHMARK

For time:

30 clean and jerks (43/61 kg)

SKILL/STRENGTH

Pre-workout technique

5 sets for load and mechanics:

3 touch-and-go clean and jerks

– Increase load each set.

– Work on cycling.

SAMSTAG

STRENGTH/SKILL

Shoulder press

4-4-4-4-4+

WORKOUT

For total reps:

AMRAP 5:

Partner 1: Max DB deadlifts (22.5/32.5 kg)

Partner 2: Pull-up bar hang

– Only accumulate deadlifts when partner is hanging.

– Partners switch as needed.

– Use two dumbbells.

Rest 2:00

AMRAP 5:

Partner 1: Max toes-to-bars

Partner 2: DB farmers hold (22.5/32.5 kg)

– Only accumulate toes-to-bars when partner is holding.

– Partners switch as needed.

– Use two dumbbells.

Rest 1:00

AMRAP 5:

400-m DB farmers carry (22.5/32.5 kg)

Max-cal bike in the remaining time

– Partners share the work.

– Use two dumbbells.