WORKOUT KW45/2026
Welcome to November!
Throughout the month, expect to see efforts and skill work that challenge athletes to stay focused on the task in front of them.
MONTAG
WORKOUT
5 rounds for time:
4 wall walks
8 chest-to-wall handstand push-ups
48 double-unders
DIENSTAG
WORKOUT
10-20-30-40-50-60-70
Double unders
1-2-3-4-5-6-7
Snatch (47,5/70 kg)
Pre-workout Strength
Build to a heavy 5 rep weighted Pull up
WEIGHTLIFTING
6 Sets x 1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch @ 75-80%
4 Sets x 3 Snatch grip Push Press @ 85-95%
5 Sets x 3 Tempo Front Squat (4 second descend) @ 75-82%
MITTWOCH
WORKOUT
Pre-workout build-up
On an 8:00 clock:
Build to a heavy set of 3 squat cleans
– Build to workout weight.
On a 1:00 clock:
1 squat clean every :20
– 3 total reps; coach-led.
And then …
AMRAP 12:
15 pull-ups
3 squat cleans (75/111 kg)
DONNERSTAG
WORKOUT
In teams of 4, for max calories:
:15 air bike
Rest
:30 air bike
Rest
:45 air bike
Rest
:60 air bike
Rest
:45 air bike
Rest
:30 air bike
Rest
:15 air bike
– Rest while teammates rotate turns.
– Score is total calories; log each set.
Post-workout accessory
3 rounds:
10 single-leg box step-ups (51/61 cm)
1:00 gun plate hold
– Choose a plate load that is challenging while allowing sound form for the full 1:00.
– Perform both movements for quality, not time.
ENDURANCE
For Time:
800 m run
1000 m row
50 m weighted lunges
1:00 rest
800 m run
1000 m Ski
100 m farmers carry
1:00 rest
800 m run
1000 m row
60 WB shot
FREITAG
WORKOUT - Fight Gone Bad - Benchmark
3 rounds for reps:
1:00 wall-ball shots (6/9 kg) (2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (51/51 cm)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.
ENDURANCE
For Time:
800 m run
1000 m row
50 m weighted lunges
1:00 rest
800 m run
1000 m Ski
100 m farmers carry
1:00 rest
800 m run
1000 m row
60 WB shot
SAMSTAG
STRENGTH/SKILL
3-3-3-3-3
Overhead squat
WORKOUT
16 sets for time, with a partner:
400-m run
– Score is the total time; log individual intervals.
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