#gymlife — Public Fediverse posts

Today's #Workout

⭐️ First some Plyometrics ⭐️
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 30" broad jumps
- 15" rest
- 30" jumping air squats
- 15" rest
- 30" explosive box step ups (switch leg half through)
- 15" rest

⭐️ Then the workout ⭐️
Warm up:
- 2 rounds: 30" row, 10 step ups (5/5), 10 banded lat pull downs, 10 banded pull aparts, 10 hollow rocks
- 2 rounds: 30" row, 6 box step overs, 5 kip swings, 10 banded biceps curls

Gymnastics: 8 min EMOM
- 2 ring muscle up transitions

Workout: For time, time cap 25 mins, intermediate
- 60 - 42 - 24 - 42 - 60 cal row
- 15 box step overs after each row
Finished in 24:14

Yet another cardio workout. It was a killer, I keep getting the rower lately.

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

Today's #Workout

⭐️ First some Plyometrics ⭐️
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 30" broad jumps
- 15" rest
- 30" jumping air squats
- 15" rest
- 30" explosive box step ups (switch leg half through)
- 15" rest

⭐️ Then the workout ⭐️
Warm up:
- 2 rounds: 30" row, 10 step ups (5/5), 10 banded lat pull downs, 10 banded pull aparts, 10 hollow rocks
- 2 rounds: 30" row, 6 box step overs, 5 kip swings, 10 banded biceps curls

Gymnastics: 8 min EMOM
- 2 ring muscle up transitions

Workout: For time, time cap 25 mins, intermediate
- 60 - 42 - 24 - 42 - 60 cal row
- 15 box step overs after each row
Finished in 24:14

Yet another cardio workout. It was a killer, I keep getting the rower lately.

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

Today's #Workout

⭐️ First some Plyometrics ⭐️
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 30" broad jumps
- 15" rest
- 30" jumping air squats
- 15" rest
- 30" explosive box step ups (switch leg half through)
- 15" rest

⭐️ Then the workout ⭐️
Warm up:
- 2 rounds: 30" row, 10 step ups (5/5), 10 banded lat pull downs, 10 banded pull aparts, 10 hollow rocks
- 2 rounds: 30" row, 6 box step overs, 5 kip swings, 10 banded biceps curls

Gymnastics: 8 min EMOM
- 2 ring muscle up transitions

Workout: For time, time cap 25 mins, intermediate
- 60 - 42 - 24 - 42 - 60 cal row
- 15 box step overs after each row
Finished in 24:14

Yet another cardio workout. It was a killer, I keep getting the rower lately.

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

Today's #Workout

⭐️ First some Plyometrics ⭐️
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 30" broad jumps
- 15" rest
- 30" jumping air squats
- 15" rest
- 30" explosive box step ups (switch leg half through)
- 15" rest

⭐️ Then the workout ⭐️
Warm up:
- 2 rounds: 30" row, 10 step ups (5/5), 10 banded lat pull downs, 10 banded pull aparts, 10 hollow rocks
- 2 rounds: 30" row, 6 box step overs, 5 kip swings, 10 banded biceps curls

Gymnastics: 8 min EMOM
- 2 ring muscle up transitions

Workout: For time, time cap 25 mins, intermediate
- 60 - 42 - 24 - 42 - 60 cal row
- 15 box step overs after each row
Finished in 24:14

Yet another cardio workout. It was a killer, I keep getting the rower lately.

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

Today's #Workout

⭐️ First some Plyometrics ⭐️
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 30" broad jumps
- 15" rest
- 30" jumping air squats
- 15" rest
- 30" explosive box step ups (switch leg half through)
- 15" rest

⭐️ Then the workout ⭐️
Warm up:
- 2 rounds: 30" row, 10 step ups (5/5), 10 banded lat pull downs, 10 banded pull aparts, 10 hollow rocks
- 2 rounds: 30" row, 6 box step overs, 5 kip swings, 10 banded biceps curls

Gymnastics: 8 min EMOM
- 2 ring muscle up transitions

Workout: For time, time cap 25 mins, intermediate
- 60 - 42 - 24 - 42 - 60 cal row
- 15 box step overs after each row
Finished in 24:14

Yet another cardio workout. It was a killer, I keep getting the rower lately.

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

Today's #Workout

⭐ First pull up accessory work ⭐

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

It's a spicy combination: 5 rounds
- 32 m farmer's carry (first round 2x 20 kg, rest 2x 24 kg)
- 20 deadbugs
- 10 prone Ys (first round 2x 1,5 kg, rest 2x 2 kg)

⭐ Then some plyometrics ⭐

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 5 min AMRAP #Plyometrics
- 4 burpee box jump over (30 cm)
- 6 elevated push up & push away
- 8 tuck jumps

⭐ And then the #Patseruurtje ⭐

Warm up: 2 rounds
- 8 m banded side shuffle e/s
- 10 slow banded air squats
- 10 1" hold banded glute bridges
- 10 alternating 90/90s (normal / with hip thrust)

Strength: Paused Back Squat 4x 2:30 #PauseBackSquat
- 5 1" pause back squat: 40 - 40 - 40 - 43 kg

Accessory: 16 min EMOM
- 8 single leg glute bridges e/s (22,5 kg)
- 40" hollow hold
- 8 box step ups e/s
- 15 American KB swings (16 kg)

On hindsight, maybe doing what accounted to pretty much an hour workout before the patser wasn't the smartest, but I really enjoyed the whole lot.

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

Today's #Workout

⭐ First pull up accessory work ⭐

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

It's a spicy combination: 5 rounds
- 32 m farmer's carry (first round 2x 20 kg, rest 2x 24 kg)
- 20 deadbugs
- 10 prone Ys (first round 2x 1,5 kg, rest 2x 2 kg)

⭐ Then some plyometrics ⭐

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 5 min AMRAP #Plyometrics
- 4 burpee box jump over (30 cm)
- 6 elevated push up & push away
- 8 tuck jumps

⭐ And then the #Patseruurtje ⭐

Warm up: 2 rounds
- 8 m banded side shuffle e/s
- 10 slow banded air squats
- 10 1" hold banded glute bridges
- 10 alternating 90/90s (normal / with hip thrust)

Strength: Paused Back Squat 4x 2:30 #PauseBackSquat
- 5 1" pause back squat: 40 - 40 - 40 - 43 kg

Accessory: 16 min EMOM
- 8 single leg glute bridges e/s (22,5 kg)
- 40" hollow hold
- 8 box step ups e/s
- 15 American KB swings (16 kg)

On hindsight, maybe doing what accounted to pretty much an hour workout before the patser wasn't the smartest, but I really enjoyed the whole lot.

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

Today's #Workout

⭐ First pull up accessory work ⭐

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

It's a spicy combination: 5 rounds
- 32 m farmer's carry (first round 2x 20 kg, rest 2x 24 kg)
- 20 deadbugs
- 10 prone Ys (first round 2x 1,5 kg, rest 2x 2 kg)

⭐ Then some plyometrics ⭐

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 5 min AMRAP #Plyometrics
- 4 burpee box jump over (30 cm)
- 6 elevated push up & push away
- 8 tuck jumps

⭐ And then the #Patseruurtje ⭐

Warm up: 2 rounds
- 8 m banded side shuffle e/s
- 10 slow banded air squats
- 10 1" hold banded glute bridges
- 10 alternating 90/90s (normal / with hip thrust)

Strength: Paused Back Squat 4x 2:30 #PauseBackSquat
- 5 1" pause back squat: 40 - 40 - 40 - 43 kg

Accessory: 16 min EMOM
- 8 single leg glute bridges e/s (22,5 kg)
- 40" hollow hold
- 8 box step ups e/s
- 15 American KB swings (16 kg)

On hindsight, maybe doing what accounted to pretty much an hour workout before the patser wasn't the smartest, but I really enjoyed the whole lot.

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

Today's #Workout

⭐ First pull up accessory work ⭐

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

It's a spicy combination: 5 rounds
- 32 m farmer's carry (first round 2x 20 kg, rest 2x 24 kg)
- 20 deadbugs
- 10 prone Ys (first round 2x 1,5 kg, rest 2x 2 kg)

⭐ Then some plyometrics ⭐

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 5 min AMRAP #Plyometrics
- 4 burpee box jump over (30 cm)
- 6 elevated push up & push away
- 8 tuck jumps

⭐ And then the #Patseruurtje ⭐

Warm up: 2 rounds
- 8 m banded side shuffle e/s
- 10 slow banded air squats
- 10 1" hold banded glute bridges
- 10 alternating 90/90s (normal / with hip thrust)

Strength: Paused Back Squat 4x 2:30 #PauseBackSquat
- 5 1" pause back squat: 40 - 40 - 40 - 43 kg

Accessory: 16 min EMOM
- 8 single leg glute bridges e/s (22,5 kg)
- 40" hollow hold
- 8 box step ups e/s
- 15 American KB swings (16 kg)

On hindsight, maybe doing what accounted to pretty much an hour workout before the patser wasn't the smartest, but I really enjoyed the whole lot.

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

Today's #Workout

⭐ First pull up accessory work ⭐

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

It's a spicy combination: 5 rounds
- 32 m farmer's carry (first round 2x 20 kg, rest 2x 24 kg)
- 20 deadbugs
- 10 prone Ys (first round 2x 1,5 kg, rest 2x 2 kg)

⭐ Then some plyometrics ⭐

Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 5 min AMRAP #Plyometrics
- 4 burpee box jump over (30 cm)
- 6 elevated push up & push away
- 8 tuck jumps

⭐ And then the #Patseruurtje ⭐

Warm up: 2 rounds
- 8 m banded side shuffle e/s
- 10 slow banded air squats
- 10 1" hold banded glute bridges
- 10 alternating 90/90s (normal / with hip thrust)

Strength: Paused Back Squat 4x 2:30 #PauseBackSquat
- 5 1" pause back squat: 40 - 40 - 40 - 43 kg

Accessory: 16 min EMOM
- 8 single leg glute bridges e/s (22,5 kg)
- 40" hollow hold
- 8 box step ups e/s
- 15 American KB swings (16 kg)

On hindsight, maybe doing what accounted to pretty much an hour workout before the patser wasn't the smartest, but I really enjoyed the whole lot.

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