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WORKOUT KW4

Happy New Year and Happy January! This month, we’ll focus on preparing athletes for the 2025 Open.


MONTAG 20.01.2025


WORKOUT

RX

For time:

2,000-m row/ski

– Every 2:00 including 0:00, perform a :20 support hold on the rings.



DIENSTAG 21.01.2025


WORKOUT - HEAVY DAY

RX

On a 20:00 clock:

For load:

1 snatch



MITTWOCH 22.01.2025


WORKOUT

RX

For time:

15 box jumps (76/76 cm)

400-m row/ski/run

20 box jumps (61/61 cm)

400-m row/ski/run

25 box jumps (51/51 cm)

400-m row/ski/run


SKILL/STRENGTH WORK

Post-workout

8 sets:

:20 hollow hold

:10 rest



DONNERSTAG 23.01.2025


WORKOUT

For time:

RX

2:00 plank hold

400/500-m row/ski

30 V-ups

30 pull-ups

30 knees-to-elbows

400/500-m row/ski

2:00 plank hold



FREITAG 24.01.2025


WORKOUT

RX

10 rounds for time:

2 wall walks

Single-arm DB overhead walking lunges (7.6 m) (15/22.5 kg)

5 burpee pull-ups

Single-arm DB overhead walking lunges (7.6 m)

– Pull-up bar is 15cm above reach



SAMSTAG 25.01.2025


STRENGTH:

5 sets for completion:

D-Ball carry (30m) (40/60 kg)

10 heavy Russian kettlebell swings (32/24 kg)

– Rest 1:00 between sets.


SKILL:

5 sets:

Handstand walk 30m*

1:00 flutter kicks

– Rest 2:00 between sets.


*If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance, give yourself 1 minute to walk as far as you can or scale to 50 alternating shoulder taps.


WORKOUT:

RX

AMRAP 20 with a partner:

10 sumo deadlift high pulls (25/34 kg)

10 wall-ball shots (6/9 kg) (3/3.4 m)

– Each partner completes a full round before switching; one partner works at a time.



SONNTAG 26.01.2025


FREE GYM!

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