WORKOUT KW46/2026

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 - BENCHMARK - HELEN

3 rounds for time:

400-m run

21 KB swings (16/24 kg)

12 pull-ups

DIENSTAG

WORKOUT

4 Rounds

21/18 Calorie Row/Ski

15 Lateral Burpees over the Rower

9 Dumbbell Push Presses 50/35s

WEIGHTLIFTING

5 Sets x 3 Push Jerk (vom Rack) @ 75-80%

6 Sets x 1 Split Jerk (vom Rack) @ 85-92%

4 Sets x 6 Good Mornings @ 60-70%

MITTWOCH

WORKOUT - BENCHMARK - PARTNER CHAD1000X

For time with a partner:

1,000 weighted box step-ups (15/20 kg) (51/51 cm)

– Partners work at the same time.

– Add load via a rucksack, weight vest, or dumbbell.

DONNERSTAG

WORKOUT

EMOM 20:

Min. 1 | :40 row for calories

Min. 2 | :40 sit-ups

Min. 3 | :40 ring rows

Min. 4 | :40 push-ups

– Score is total reps.

– Rest the remaining :20 in each interval.

Post-workout challenge

1 attempt:

Max-effort pull-up bar hang

ENDURANCE

EMOM 35:

Min. 1 | 11/14 cal erg

Min. 2 | dual DB box step-overs

Min. 3 | 9/12 cal air bike or 50 double unders

Min. 4 | burpees to target

Min. 5 | rest

FREITAG

WORKOUT - HEAVY DAY

Deadlift

5-3-1-5-3-1-5-3-1

ENDURANCE

EMOM 35:

Min. 1 | 11/14 cal erg

Min. 2 | dual DB box step-overs

Min. 3 | 9/12 cal air bike or 50 double unders

Min. 4 | burpees to target

Min. 5 | rest

SAMSTAG

STRENGTH/SKILL

15:00 Build to a heavy 5 Rep Back Squat 10:00

Every 1:00 x 5 Sets

12 Goblet Squats (15/22,5 kg)

WORKOUT - FAST FILTHY 50

AMRAP 20 with a partner:

50 box jumps (51/61 cm)

50 jumping pull-ups

50 KB swings (12/16 kg)

50 walking-lunge steps

50 knees-to-elbows

50 push presses (15/20 kg)

50 GHD hip extensions

50 wall-ball shots (6/9 kg) (2.7/3 m)

50 burpees

50 double-unders

– Alternate back and forth every 25 reps, splitting the work evenly.