Happy New Year and Happy January! This month, we’ll focus on preparing athletes for the 2025 Open.
MONTAG 27.01.2025
WORKOUT - HEAVY DAY
RX
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
DIENSTAG 28.01.2025
WORKOUT
RX
5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (15/22.5 kg)
– Complete 30 double-unders after each round.
SKILL/STRENGTH WORK
Post-workout
Tabata plank hold
MITTWOCH 29.01.2025
WORKOUT
RX
AMRAP 9:
9 burpees to a target (30/30 cm)
10 alternating single-leg squats
DONNERSTAG 30.01.2025
WORKOUT
RX
For time:
60 wall-ball shots (6/9 kg) (2.7/3 m)
50 toes-to-bars
40 push-ups
FREITAG 31.01.2025
WORKOUT
RX
5 rounds for time:
16/20-cal row/ski
15 front-rack lunges (25/34 kg)
SKILL WORK
Pre-workout
15:00 of rope climb practice
SAMSTAG 01.02.2025
STRENGTH:
5 sets:
5 (weighted) Pull ups
0:30 L-sit hold
SKILL:
5 sets:
0:30 Double Unders
0:30 HSPU-variation (preferred strict)
– Rest 1:00 between sets.
WORKOUT:
RX
For time with a partner:
180 wall-ball shots (6/9 kg) (2.7/3 m)
30 muscle-ups
60 clean and jerks (43/61 kg)
SONNTAG 02.02.2025
FREE GYM!
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