WORKOUT KW17

Welcome to April! This month, we’ll focus on building endurance and stamina.

MONTAG 21.04.2025

FREE GYM!

DIENSTAG 22.04.2025

WORKOUT

Every 5:00 for 5 rounds:

400-meter run

SKILL/STRENGTH

Post workout

8 sets:

:20 air squats

:10 rest

MITTWOCH 23.04.2025

WORKOUT - FIGHT GONE BAD

3 rounds for reps:

1:00 wall-ball shots (6/9 kg) (2.7/3 m)

1:00 sumo deadlift high pulls (25/34 kg)

1:00 box jumps (51/51 cm)

1:00 push presses (25/34 kg)

1:00 row for calories

– Rest 1:00 between rounds.

DONNERSTAG 24.04.2025

WORKOUT - HEAVY DAY

7 sets for load:

1 clean pull

1 clean

1 hang clean

FREITAG 25.04.2025

WORKOUT

2 rounds for time:

50 double-unders

40 AbMat sit-ups

30 chest-to-bar pull-ups

STRENGTH/SKILL

Post-workout

EMOM 10:

Min. 1 | 5 Jefferson curls

Min. 2 | :20 side plank hold/side

SAMSTAG 26.04.2025

STRENGTH

A: Shoulder press

3-3-3-3-3+

SKILL

5 sets:

1 power snatch

1 overhead squat

1 squat snatch

WORKOUT

AMRAP 20 with a partner:

200-meter run

10-cal bike, row, or ski

5 power snatches (47/70 kg)

5 overhead squats

– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.

SONNTAG 27.04.2025

FREE GYM!