WORKOUT KW43/2026

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

MONTAG

WORKOUT

Pre-workout build-up

EMOM 6:

3 hang power cleans

– Build in load to heavier than workout weight.

Every 2:00 for 5 sets:

16/20-cal row

Max hang power cleans (34/52 kg)

– Rest 2:00 between sets.

DIENSTAG

WORKOUT - HEAVY DAY

On a 20:00 clock:

Build to a 3-rep-max front squat

Post-workout skill

3 sets:

20 weighted single-leg squats

Or

20 alternating weighted reverse lunges

– Rest 1:30 between sets.

– Use one or two dumbbells to add loading.

WEIGHTLIFTING

Snatch

5 Sets x 2 Drop Snatch + 1 Snatch Balance @ 55-65%

6 Sets x 1 Snatch Pull + 1 Squat Snatch @ 80-85%

4 Sets x 5 Behind the Neck Snatch Grip Push Press @ 70-80%

MITTWOCH

WORKOUT

21-15-9 reps for time:

Deadlifts (70/102 kg)

Handstand push-ups

Post-workout core

4 sets:

:30 Superman hold

:30 rest

DONNERSTAG

WORKOUT

AMRAP 12:

6 shuttle runs

12 chest-to-bar pull-ups

24 double-DB step-ups (15/22.5 kg) (51/61 cm)

– 1 shuttle is 25 ft down and back.

Post-workout accessory

3 sets:

10 hip extensions or plate good mornings

10 banded pull-aparts

ENDURANCE

In teams of two, 7' per station:

1. Buy-in: 1000 m row, then AMRAP wallball shots (6/9)

2. Buy-in: 60-80 cal assault bike, then AMRAP: weighted lunges (10/20)

3. Buy-in: 1000 m Ski erg, then AMRAP: burpee broad jumps

4. Buy-in: 60 Russian KB swings + 60 KB Push press, then: ALAP double KB hold (16/24)

5. Buy-in: 150 DU/300 SU (each!), then: AMRAP box step-overs

FREITAG

WORKOUT

10 rounds for time:

10 toes-to-bars

10 burpees to a target

– Burpee target is 6 inches above the fingertips with arms overhead.

Post-workout accessory

Min. 1 | :20 handstand hold

Min. 2 | :20 L-sit hold

ENDURANCE

In teams of two, 7' per station:

1. Buy-in: 1000 m row, then AMRAP wallball shots (6/9)

2. Buy-in: 60-80 cal assault bike, then AMRAP: weighted lunges (10/20)

3. Buy-in: 1000 m Ski erg, then AMRAP: burpee broad jumps

4. Buy-in: 60 Russian KB swings + 60 KB Push press, then: ALAP double KB hold (16/24)

5. Buy-in: 150 DU/300 SU (each!), then: AMRAP box step-overs

SAMSTAG

STRENGTH/SKILL

Every 2:00 x 5 Sets (0:30 working window)

Build to a Heavy 3 Power Clean + 2 Push Jerks

WORKOUT

4 rounds for time with a partner:

40 KB snatches (16/24 kg)

400-m run

– Share the snatches and run together.

Post-workout accessory

4 Sets

30m Farmers Carry as heavy as possible

Rest as needed