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Kristin Holte’s Workout of the Week

January 13, 2022 by
Photo Credit: Athlete’s Eye
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Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.

In honor of her final CrossFit competition in her career this weekend at Wodapalooza we asked Kristin Holte to come up with something special for the community. A way for her to say thank you for supporting her through her amazing eight-year CrossFit Games career.

The 2019 “2nd Fittest Woman on Earth” won’t be leaving the CrossFit space entirely though. She will be concentrating her efforts in the release of her training program, Kriger Training of which she gives us a little taste of.

  • RX:
    2 Rounds 
    AMRAP 5: 3 Bar Muscle Up, 6 Toes to Bar, 9 Air Squats

    AMRAP 5: 3 Thrusters (110/75 LBs or 50/35 KGs), 6 Front Squats (110/75 LBs or 50/35 KGs), 9 Bar-facing Burpees

    AMRAP 5: 3 Devil Press (50/35 LBs or 22.5/15 KGs), 6 Double Dumbbell Front Rack Reverse Lunge (50/35 LBs or 22.5/15 KGs), 9 Box Jump Over (24/20 inch)

    *No break between AMRAPs, one round = finishing each AMRAP in succession, then repeat from the beginning for a total of two rounds.
  • SCALING OPTION 1:
    2 Rounds
    AMRAP 5: 1 Bar Muscle Up (or 3 pull-ups), 6 Toes to Bar, 9 Air Squats

    AMRAP 5: 3 Thrusters (85/60 LBs or 40/27 KGs), 6 Front Squats (85/60 LBs or 40/27 KGs), 9 Bar-facing Burpees

    AMRAP 5: 3 Devil Press (35/25 LBs or 15/10 KGs), 6 Double Dumbbell Front Rack Reverse Lunge (35/25 LBs or 15/10 KGs), 9 Box Jump Over (24/20 inch)
  • SCALING OPTION 2:
    2 Rounds 
    AMRAP 5: 3 pull-ups, 6 Toes to Bar, 9 Air Squats

    AMRAP 5: 3 Thrusters (65/45 LBs or 30/20 KGs), 6 Front Squats (65/45 LBs or 30/20 KGs), 9 Bar-facing Burpees

    AMRAP 5: 3 Devil Press (25/15 LBs or 12/8 KGs), 6 Double Dumbbell Front Rack Reverse Lunge (25/15 LBs or 12/8 KGs), 9 Box Jump Over (24/20 inch)

    Time Cap: 30 minutes

Some advice from Kristin: “​​The workout is called “Only 30 min” and it’s from my program, Kriger Training. It’s 30 minutes of continuous work so you should pace yourself accordingly. The goal is to get the same score on both rounds so you might want to hold back just a tiny bit in the beginning. It is a tough workout, but not as tough as you 😉 . #Kriger”

To inquire about submitting an upcoming workout of the week, shoot us a note.

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