WORKOUT KW43

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

MONTAG

WORKOUT

21-18-15-12-9-6-3 reps for time:

Toes-to-bars

Wall-ball shots (6/9 kg)

SKILL/STRENGTH

Post-workout skill

EMOM 6:

1 rope climb

DIENSTAG

WORKOUT

400-m run

Handstand walk (15.2 m)

– Handstand walk 25 ft out and 25 ft back.

SKILL/STRENGTH

Post-workout accessory

3 sets:

20 GHD sit-ups / weighted sit-ups

:30 GHD Superman hold / arch hold

MITTWOCH

WORKOUT

10 sets each for time:

200/250-m row/ski (Bike 500/700m)

– Rest 1:00 between sets.

– Score the slowest set.

SKILL/STRENGTH

Post-workout accessory

3 sets:

10 Bulgarian split squats/leg

– Use one or two dumbbells to add load as desired.

DONNERSTAG

// HEAVY DAY

WORKOUT

7 sets for load:

2 push presses

1 push jerk

SKILL/STRENGTH

Post-workout accessory

2 sets:

20 banded pull-aparts

15 double-dumbbell bent-over rows

10 ring rows

// ENDURANCE CLASS

WORKOUT

For time:

Buy-in: 1000m ski/row

50 double-DB Devil Press (10/15 kg)

800 m row/ski

50 double-DB Thrusters (10/15 kg)

800 m row/ski

50 DB Renegade row (10/15 kg)

800 m row/ski

50 m double DB walking lunges (10/15 kg)

Cash-out 1000m ski/row

FREITAG

WORKOUT

For time:

15 ring muscle-ups

30 hang power snatches (34/52 kg)

60 bar-facing burpees

SKILL/STRENGTH

Pre-workout strength

EMOM 5:

5 hang power snatches

– Increase the loading across as many sets as possible.

SAMSTAG

// PARTNER

SKI CHALLENGE

5 X 250m at benchmark pace with 40 seconds rest. The goal is for equal or negative splits.

STRENGTH

3 sets:

20 double-kettlebell walking lunges

– Find a kettlebell load that allows you to go unbroken. Focus on keeping the kettlebells in the rack position throughout the entire set.

WORKOUT

3 rounds for time with a partner:

30 squat cleans (29/43 kg)

30 pull-ups

800-m run

– Athletes run together and break up the cleans and pull-ups as needed.

SONNTAG

// FREE GYM