WORKOUT KW42/2026

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

MONTAG

WORKOUT - HEAVY DAY

For time:

Every 5:00 x 5 sets:

5 push jerks

:30 rest

100-m run

– Score is heaviest load lifted and slowest run effort.

SKILL/STRENGTH

Pre-workout build-up

Every 2:00 x 4 sets:

5 push jerks

50-m run

– Increase load and pace with each set.

DIENSTAG

WORKOUT

20 rounds for time of:

21 double-unders

7 burpees

– At 0:00 and 10:00, complete a 500-m row.

WEIGHTLIFTING

Clean & Jerk

4 Sets x 3 Tall Muscle Clean + 2 Tall Jerk @ 30-50%

5 Sets x 2 Power Clean + 1 Front Squat + 1 Split Jerk @ 75-82%

5 Sets x 5 Back Squat (2 seconds pause) @ 75-80%

MITTWOCH

WORKOUT

4 rounds for time of:

25 deadlifts (56/84 kg)

25 push-ups

SKILL/STRENGTH

Post-workout accessory

3 sets:

12 ring rows

DONNERSTAG

WORKOUT

4 rounds for reps:

3:00 erg cals

2:00 DB Turkish get-ups (12.5/15 kg)

1:00 hollow rocks

ENDURANCE

AMRAP 35:

13 deadlifts (55/85 kg)

17 wall ball (6/9 kg)

400/500m row/ski

FREITAG

WORKOUT - BENCHMARK - NANCY

5 rounds for time of:

400-m run

15 overhead squats (29/43 kg)

STRENGTH/SKILL

Pre-workout skill:

2 rounds of the Burgener warm-up with a PVC pipe:

3-5 down and up

3-5 down and up to elbows high

3-5 high hang muscle snatch

3-5 snatch lands in power position

3-5 overhead squats

3-5 snatch drops

3-5 high hang snatch

SAMSTAG

STRENGTH/SKILL

5 sets

Sandbag carry (30 m) (40/60 kg)

10 heavy Russian kettlebell swings (24/32 kg)

– Rest 1:00 between sets.

WORKOUT

3 rounds for time with a partner:

10 rope climbs (4.6 m)

20 burpee box jump-overs (51/61 cm)

30 overhead squats (34/52 kg)