WORKOUT KW44

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

MONTAG

WORKOUT

AMRAP 10:

5 alternating single-DB lunges (15/22.5 kg)

3 lateral burpees over the DB

1 rope climb (4.6/4.6 m)

– Hold the dumbbell any way.

SKILL/STRENGTH

Post-workout accessory

Accumulate:

200-m bottom-up KB carry

– Switch arms as needed.

DIENSTAG

// HEAVY DAY

WORKOUT

For load:

10-8-6-4-2

Power clean

– Each set must be unbroken.

– Rest at least 3:00 between sets.

SKILL/STRENGTH

Pre-workout strength

5 sets:

1 clean-grip deadlift

1 clean pull

1 hang power clean

1 below-the-knee power clean

MITTWOCH

WORKOUT

For time:

40 box jump-overs (51/61 cm)

40 air squats

40 hand-release push-ups

30 box jump-overs (51/61 cm)

30 air squats

30 ring dips

20 box jump-overs (51/61 cm)

20 air squats

20 handstand push-ups

SKILL/STRENGTH

Post-workout accessory

3 sets:

:30 side plank, right

:30 side plank, left

:30 hollow rocks

:30 rest

DONNERSTAG

WORKOUT

For time:

1,200-m run

3:00 rest

800-m run

2:00 rest

400-m run

1:00 rest

200-m run

// ENDURANCE CLASS

EMOM 42

1) 18 back step kb-goblet lunges

2) 10/12 cal. ski/row

3) 1 sled pull/push

4) 8 burpee box jump over

5) 20 wall balls

6) rest

Aim for 45 seconds of work and 15 seconds of rest.

FREITAG

WORKOUT

AMRAP 20:

400/500-m row

30 AbMat sit-ups

10 front squats (56/84 kg)

SKILL/STRENGTH

Post-workout strength

Every 2:00 for 5 sets:

2 tempo front squats

– :03 down, :02 second hold, :01 up.

– Focus on technique over loading.

SAMSTAG

// FREE GYM

SONNTAG

// FREE GYM