Welcome to March! This month, we’ll focus on higher-intensity, shorter-duration workouts.
MONTAG 10.03.2025
WORKOUT - NANCY
AMRAP 12:
5 chest-to-bar pull-ups
25 double-unders
5 front squats (56/84 kg)
25 double-unders
STRENGTH/SKILL
Pre-workout
3 sets:
5 front squats
– Build to workout load or slightly heavier.
DIENSTAG 11.03.2025
WORKOUT
RX
On a 16:00 clock:
0:00-10:00:
Min 1: Row/Ski
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead
STRENGTH/SKILL
Post-workout
On a 5:00 clock:
Accumulate as much time as possible in an L-sit.
MITTWOCH 12.03.2025
WORKOUT
RX
3 rounds for time:
30 Russian KB swings (35/53 lb)
15 handstand push-ups
STRENGTH/SKILL
Post-workout
Accumulate:
10 KB Turkish get-ups/arm
DONNERSTAG 13.03.2025
WORKOUT
RX
4 rounds for time with a partner:
30 toes-to-bars
400-m run
– Share the toes-to-bars and run together.
STRENGTH/SKILL
Post-workout
On a 10:00 clock:
3 sets of max-distance handstand walk
OR
EMOM 10:
10-20 alternating shoulder taps in a handstand hold or plank hold
FREITAG 14.03.2025
WORKOUT
Every 3:00 for 7 rounds:
200-m run
12 DB box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells
STRENGTH/SKILL
Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.
SAMSTAG 15.03.2025
OPEN WOD 25.3
SONNTAG 16.03.2025
FREE GYM!
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