WORKOUT KW44/2026

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

MONTAG

FREE GYM

DIENSTAG

WORKOUT

6 sets, each for time:

300-m run/row/ski

100-m recovery walk

Post-workout skill

Accumulate:

10-20 low-ring L-sit muscle-ups or transitions

WEIGHTLIFTING

Clean & Jerk

5 Sets x 2 Block Clean @ 70-80%

5 Sets x 2 Clean & Jerk @ 80-85%

4 Sets x 5 Deficit Clean Deadlift @ 95-100%

MITTWOCH

WORKOUT

For time:

15 power snatches (47/70 kg)

15 DB thrusters (10/15 kg)

12 power snatches

15 DB thrusters

9 power snatches

15 DB thrusters

6 power snatches

15 DB thrusters

3 power snatches

15 DB thrusters

– Use two dumbbells.

Pre-workout strength

Power snatch:

5-3-1-1-1

– Build to heavier than workout loading.

DONNERSTAG

WORKOUT

For time:

300 double-unders

– Every minute, starting at :00, perform 2 rope climbs (4.6/4.6 m).

Post-workout core work

3 sets:

:30 side plank, right

20 Russian twists (14/20 lb)

:30 side plank, left

20 Russian twists

ENDURANCE

4 rounds (4:00 on, 4:00 off)

Round 1 + 3: 400 m / 500 m row + max. burpees

Round 2 + 4: 400 m / 500 m Ski + max. Wallball shots (6/9 kg)

FREITAG

WORKOUT

EMOM 18:

Min. 1 | 3 shoulder-to-overheads

Min. 2 | 15 sit-ups

Min. 3 | 12/15 cals on any machine

– Score is the heaviest set of 3 shoulder-to-overheads.

ENDURANCE

4 rounds (4:00 on, 4:00 off)

Round 1 + 3: 400 m / 500 m row + max. burpees

Round 2 + 4: 400 m / 500 m Ski + max. Wallball shots (6/9 kg)

SAMSTAG

STRENGTH/SKILL

Front squat

5-5-5-5-5+

WORKOUT

3 rounds for time with a partner:

800/1,000-m row

50 burpees

50 box jumps (51/61 cm)

800-m run

– One partner works at a time; break up all movements as desired.

– 45:00 time cap.