WORKOUT KW41/2026

Welcome to October! Throughout the month, expect to see workouts and skill work that incorporate classic CrossFit benchmarks.

MONTAG

WORKOUT

For time:

400/500-m row

30 power cleans (43/61 kg)

5 rope climbs (4.6/4.6 m)

800/1,000-m row

5 rope climbs (4.6/4.6 m)

30 power cleans (43/61 kg)

400/500-m row

DIENSTAG

WORKOUT

For time:

1,600-m run

100 GHD sit-ups

100 back extensions

1,600-m run

– Partition the sit-ups and back extensions any way.

WEIGHTLIFTING

Snatch Day

5 Sets x 2 Muscle Snatch + 1 Overhead Squat @ 50-60%

6 Sets x 1 Power Snatch + 2 Hang Squat Snatch @ 70-80%

4 Sets x 3 Snatch Pull (+:03 eccentric) @ 95-105%

MITTWOCH

WORKOUT

21-15-9 reps for time:

Thrusters (29/43 kg)

Pull-ups

SKILL/STRENGTH

Pre-workout strength

Thruster

5-5-5

DONNERSTAG

WORKOUT

3 rounds for time:

50 lunges

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

SKILL/STRENGTH

Post-workout strength

Pinch grip drills

– Build to heavier than workout loading.

ENDURANCE

In Teams of 2:

The Row

Partner A:

​M/M: 5000 Meter

​M/F: 4500 Meter

​F/F: 4000 Meter

Partner B works on the AMRAP

​15 Wallballs (9/6 kg)

​10 Burpees over the Erg

The Ski

Partner A:

​M/M: 5000 Meter

​M/F: 4500 Meter

​F/F: 4000 Meter

Partner B works on the AMRAP

​10 Alternating Dumbbell Snatches (22.5/15 kg)

​15 Kettlebell Swings (24/16 kg)

You can only switch once on the Erg

FREITAG

WORKOUT

In teams of 2

180 burpees

P1: works on burpees

P2: 1 round

10-15sec. hold top of ring dip

10-15sec. hold bottom of ring dip

10-15sec. top of false-grip ring row

10-15sec. hold bottom of false-grip ring row

SAMSTAG

STRENGTH/SKILL

Superset

Shoulder press & weighted pull-ups

2-2-2-2-2+

3 sets:

3 box jumps

– Jump to a taller box than workout height.

WORKOUT

10 rounds for time, with a partner:

8 knees-to-elbows

8 box jumps (61/76 cm)

– Partners alternate rounds.