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WORKOUT KW5

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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