WORKOUT KW40

Welcome to October! This month, we will focus on building mental fortitude.

MONTAG

//BENCHMARK

WORKOUT - FRAN

21-15-9 reps for time:

Thrusters (29/43 kg)

Pull-ups

SKILL/STRENGTH

EMOM 8:

1 clean pull

1 hang power clean

1 thruster

DIENSTAG

WORKOUT

For time:

80 alternating DB snatches (15/22.5 kg)

80 sit-ups

80 lateral burpees over the DB

800-m run

MITTWOCH

WORKOUT

10-9-8-7-6-5-4-3-2-1 reps for time:

Hang power cleans (34/52 kg)

Handstand push-ups

SKILL/STRENGTH

Post-workout accessory

3 sets:

5 KB windmills/arm

5 KB Turkish get-ups/arm

– Build in load, but only as quality mechanics allow.

DONNERSTAG

// HEAVY DAY

WORKOUT

10 sets for load:

2 front squats

– Lift once every 3:00.

FREITAG

WORKOUT

5 x AMRAP 3:

60 double-unders

5 ring muscle-ups

– Rest 1:00 between AMRAPs.

– Pick up where you left off.

SKILL/STRENGTH

Pre-workout practice

8 sets:

:20 double-unders

:10 rest

– Advanced athletes can try triple-unders or use a weighted rope.

SAMSTAG

//STAMINA

WORKOUT

On a 15:00 clock:

Bike, row, or ski for distance

– Every minute perform a :15 sprint.

STRENGTH

5 sets for load:

4 back-rack reverse lunges/leg

– Rest 3:00 between sets.

WORKOUT

AMRAP 14 with a partner:

Max KB swings (24/32 kg)

– Every 2:00, including 0:00, both partners perform 5 shuttle runs.

– 1 shuttle run is 7,5m out and back.

– Partners switch as needed.

– No floor touch on the shuttle run.

SONNTAG

//FREE GYM!