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#fitodon — Public Fediverse posts

Live and recent posts from across the Fediverse tagged #fitodon, aggregated by home.social.

  1. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  2. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  3. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  4. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  5. Today's #Workout

    First some pull up work
    Warm up: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    Pull ups: 5 rounds
    - 5 banded pull ups (25+35 kg bands)
    - rest as needed

    Core: 3 rounds
    - 45" side plank e/s
    - 20" hanging knee tuck

    Then the actual workout of the day
    Warm up:
    - 2 rounds: 1 min row; 10 alternating samson lunges, 10 glute bridges, 10 alternating deadbugs, 10 air squats
    - 2 rounds: 100 m run, 3 muscle cleans, 3 front squats, 3 hang squat cleans

    Strength: 6x 1:30
    - 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kg

    Workout: 4 RFT, time cap 20 min, scaled to
    - 400 m run
    - 10 hang squat cleans (30 kg)
    Finished in 19:45

    This was a lot of stuff to do, and then I went and taught yoga. Tired now

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  6. Today's #Workout

    Mobility: 2 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    First my pull up accessory
    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    It's an easy day: 4 rounds
    - 10 prone Ys (1,5 kg)
    - 40" face up Chinese plank
    - 40" face down Chinese plank (ouch)

    Then the #Patseruurtje
    Warm up 2:
    - 2 rounds: 8 m banded side shuffles e/d; 10 3" down banded air squats; 10 banded glute bridges 1" hold
    - 10 90-90s, 10 90-90s with hip thrust; 1 min pigeon e/s

    Strength: Romanian deadlifts 4x 2:30 #RomanianDeadLift
    - 6 Romanian deadlifts (55 kg)

    Accessory: 16 min EMOM
    - 8 single leg glute bridges e/s (20 kg)
    - 40" hollow rocks
    - 15 goblet squats (12,5 kg)
    - 8 reverse lunges e/s (12,5 kg)

    Love me a #Patseruurtje this was really nice today

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  7. Today's #Workout

    Mobility: 2 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    First my pull up accessory
    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    It's an easy day: 4 rounds
    - 10 prone Ys (1,5 kg)
    - 40" face up Chinese plank
    - 40" face down Chinese plank (ouch)

    Then the #Patseruurtje
    Warm up 2:
    - 2 rounds: 8 m banded side shuffles e/d; 10 3" down banded air squats; 10 banded glute bridges 1" hold
    - 10 90-90s, 10 90-90s with hip thrust; 1 min pigeon e/s

    Strength: Romanian deadlifts 4x 2:30 #RomanianDeadLift
    - 6 Romanian deadlifts (55 kg)

    Accessory: 16 min EMOM
    - 8 single leg glute bridges e/s (20 kg)
    - 40" hollow rocks
    - 15 goblet squats (12,5 kg)
    - 8 reverse lunges e/s (12,5 kg)

    Love me a #Patseruurtje this was really nice today

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  8. Today's #Workout

    Mobility: 2 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    First my pull up accessory
    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    It's an easy day: 4 rounds
    - 10 prone Ys (1,5 kg)
    - 40" face up Chinese plank
    - 40" face down Chinese plank (ouch)

    Then the #Patseruurtje
    Warm up 2:
    - 2 rounds: 8 m banded side shuffles e/d; 10 3" down banded air squats; 10 banded glute bridges 1" hold
    - 10 90-90s, 10 90-90s with hip thrust; 1 min pigeon e/s

    Strength: Romanian deadlifts 4x 2:30 #RomanianDeadLift
    - 6 Romanian deadlifts (55 kg)

    Accessory: 16 min EMOM
    - 8 single leg glute bridges e/s (20 kg)
    - 40" hollow rocks
    - 15 goblet squats (12,5 kg)
    - 8 reverse lunges e/s (12,5 kg)

    Love me a #Patseruurtje this was really nice today

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  9. Today's #Workout

    Mobility: 2 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    First my pull up accessory
    Warm up 1: 3 rounds
    - 10 deadbug overhead let down (9 kg)
    - 20 banded pull aparts

    It's an easy day: 4 rounds
    - 10 prone Ys (1,5 kg)
    - 40" face up Chinese plank
    - 40" face down Chinese plank (ouch)

    Then the #Patseruurtje
    Warm up 2:
    - 2 rounds: 8 m banded side shuffles e/d; 10 3" down banded air squats; 10 banded glute bridges 1" hold
    - 10 90-90s, 10 90-90s with hip thrust; 1 min pigeon e/s

    Strength: Romanian deadlifts 4x 2:30 #RomanianDeadLift
    - 6 Romanian deadlifts (55 kg)

    Accessory: 16 min EMOM
    - 8 single leg glute bridges e/s (20 kg)
    - 40" hollow rocks
    - 15 goblet squats (12,5 kg)
    - 8 reverse lunges e/s (12,5 kg)

    Love me a #Patseruurtje this was really nice today

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp

  10. Today's #Workout

    Warm up: banded 7s

    Lat building: 6 rounds
    - 7 inverted barbell bent over rows, supinated (25 kg)
    - 7 inverted barbell bent over rows, pronated (25 kg - these go harder than supinated, which is normal tbh)

    Grip on fire 🔥 3 rounds
    - 300 m farmer's carry (2x12 kg KB - still had to rest a few seconds half way)
    - 10 Russian KB swings (16 kg)

    Core above all: 4 rounds (was 2, but I had time)
    - 20 deadbugs
    - 20 plank bring throughs (10 e/s)
    - 10 hollow rocks (one leg tucked in, otherwise no go)

    Trying to be very conscious of my neck and not making it worse again after the PT has managed to loosen it nicely (still gotta go next week, for some dry needling probably)

    #Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Lats #GymGoals

  11. Today's #Workout

    Core, grips & lats: all together, now 6 rounds
    - 10 renegade rows e/s (7 kg)
    - 20" active hang
    - 8 tricep roll backs (5 kg)
    - 60" farmer's carry hold (15 kg)
    - 60" bridge hold
    - 2 min rest

    Moar core: 4 rounds
    - 10 quadruped opposites
    - 20" weighed plank (10 kg)
    - 10 deadbugs

    #Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Lats #GymGoals