Welcome to April! This month, we’ll focus on building endurance and stamina.
MONTAG 31.03.2025
WORKOUT
For time:
22-16-10
Deadlifts (61/93 kg)
Double-dumbbell box step-ups (51/51 cm) (15/22,5 kg)
Rest 1:00
9-6-3
Power cleans (61/93 kg)
Double-dumbbell box step-ups (51/51 cm) (15/22,5 kg)
STRENGTH/SKILL
Pre-workout
EMOM 10:
1 deadlift + 1 power clean
DIENSTAG 01.04.2025
WORKOUT
RX
AMRAP 12:
2 wall-ball shots (2.7/3 m) (6/9 kg)
2 box jump-overs (51/61 cm)
2 burpees
– After every round add 2 reps to each movement.
STRENGTH/SKILL
Pre-workout
EMOM 10:
2 thrusters
MITTWOCH 02.04.2025
WORKOUT
For time:
On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (47/70 kg)
STRENGTH/SKILL
Post-workout
6 sets:
1-5 strict weighted pull-ups
– Rest 1:30 between sets.
DONNERSTAG 30.04.2025
WORKOUT
RX
5 rounds for time:
500-m row
400-m run
– Rest 3:00 between rounds.
STRENGTH/SKILL
Post-workout
8 sets:
:20 hollow rocks
:10 rest
FREITAG 04.04.2025
WORKOUT
AMRAP 25:
1,000-m run
10 ring muscle-ups
10 wall walks
20 DB snatches, right (15/22.5 kg)
20 DB snatches, left
SAMSTAG 05.04.2025
STRENGTH
5 sets for load:
4 back-rack reverse lunges/leg
– Rest 3:00 between sets.
SKILL
3 sets:
10 strict toes-to-bars
10 Jefferson Curls
WORKOUT
RX
For time with a partner:
100-cal row
50 synchronized sit-ups
100 KB swings (16/24 kg)
50 synchronized sit-ups
100-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
SONNTAG 06.04.2025
FREE GYM!
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