WORKOUT KW40/2026

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

MONTAG

WORKOUT

Every 6:00 for 6 rounds:

800-m run

– Score is total time for all 6 runs added together

DIENSTAG

WORKOUT - HEAVY DAY

Snatch

1-1-1-1-1

Clean and Jerk

1-1-1-1-1

WEIGHTLIFTING

Same as CF Class

MITTWOCH

WORKOUT

7 rounds for time:

7 thrusters (29/43 kg)

7 sumo deadlift high pulls (29/43 kg)

7 handstand push-ups

SKILL/STRENGTH

Pre-workout skill

On a 6:00 clock:

Establish a max-duration freestanding handstand hold

DONNERSTAG

WORKOUT

21-15-9 reps for time of:

Strict pull-ups

Overhead squats (43/61 kg)

SKILL/STRENGTH

Pre-workout build-up

Overhead squat

3-3-3-3-3

– Build to heavier than workout loading.

ENDURANCE

On a 34:00 minute clock

100 burpees

starting at 10:00

EMOM:

1) box jump overs

2) wall ball shots (6/9)

3) weighted lunges (10/20)

Work for max 0:45

FREITAG

WORKOUT

AMRAP 2:

12/15-cal bike

10 double-DB box step-ups (51/51 cm) (15/22.5 kg)

Max single-unders

1:00 rest

AMRAP 2:

12/15-cal bike

10 double-DB box step-ups

Max crossovers

1:00 rest

AMRAP 2:

12/15-cal bike

10 double-DB box step-ups

Max double-unders

1:00 rest

AMRAP 2:

12/15-cal bike

10 double-DB box step-ups

Max triple-unders

SKILL/STRENGTH

Post-workout skill

EMOM 5:

1-3 bar pull-overs

– Practice technique.

– Scale to skin the cats on rings or bar.

SAMSTAG

STRENGTH/SKILL

Shoulder press

3-3-3-3-3+

Superset

DB Lateral raise & DB Biceps curl

12-12-12-12

WORKOUT

AMRAP 16 with a partner:

1 deadlift (102/143 kg)

1 bar muscle-up

2 deadlifts

2 bar muscle-ups

3 deadlifts

3 bar muscle-ups

– Continue to add one rep each round.

– Partners can split reps any way.