#gymlife — Public Fediverse posts
Live and recent posts from across the Fediverse tagged #gymlife, aggregated by home.social.
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)Erg bike: 20 mins, 7,55 km
I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)Erg bike: 20 mins, 7,55 km
I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)Erg bike: 20 mins, 7,55 km
I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)Erg bike: 20 mins, 7,55 km
I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull aparts"Who needs arms anyway?" 4 rounds
- 10 tricpes roll bacls (4 kg first round, 5 kg rest)
- 8 incline bench chest supported DB row (12,5 kg first round, 15 kg rest)
- 8 (L+R) Russian twists (12 kg)Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics; 3 rounds #Plyometrics
- 2 hurdle - hurdle box jump (hurdle = 3 stacked yoga blocks, ~21 cm; box = 7 stacked plates, ~35 cm)
- 4 lateral box jump overs (25 cm)Erg bike: 20 mins, 7,55 km
I was feeling really tired today, but still went and did stuff. Bit less height on the jumps because being tired means less coordination / feeling less sure about my jumps.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen 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 cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This 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
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen 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 cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This 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
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen 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 cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This 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
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen 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 cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This 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
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Today's #Workout
First some pull up work
Warm up: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsPull ups: 5 rounds
- 5 banded pull ups (25+35 kg bands)
- rest as neededCore: 3 rounds
- 45" side plank e/s
- 20" hanging knee tuckThen 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 cleansStrength: 6x 1:30
- 2 hang squat cleans + 1 front squat (unbroken): 25 - 28 - 30 - 33 - 35 - 35 kgWorkout: 4 RFT, time cap 20 min, scaled to
- 400 m run
- 10 hang squat cleans (30 kg)
Finished in 19:45This 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
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Today's #Workout
Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sFirst my pull up accessory
Warm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsIt'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/sStrength: 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
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up:
- 1 min row
- 2 rounds
- 10 air squats
- 10 PVC good mornings
- 10 PVC pass throughs
- 10 PVC strict press
- 1 round
- 7 empty BB back squats
- 7 empty BB strict press
- 7 empty BB deadliftsStrength:
- Back squat : 12 min for 1RM: 3x 35kg - 2x 45 kg - 1x 55 kg - 1x 60 kg - 1x 65 kg (same as older PR) #BackSquat
- Strict press: 10 min for 1RM: 5x 20 kg - 1x 25 kg - 1x 28 kg - 0x 30 kg (1 kg less than old PR) #StrictPress
- Deadlift: 12 min for 1RM: 3x 45 kg - 2x 65 kg - 1x 75 kg 1x 85 kg (10 kg less than old PR) #deadliftWorkout: 60 cal row for time: 3:52
It was ok, not fun after crappy day with way too long meeting
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsGrip it & hold it: 5 rounds
- 30m farmer carry (2x 20kg) #FarmersCarry
- 20" superman hold (first round as is, next with 1kg plates in each hand)
- 20" bar hangModified pull ups: 8 rounds
- 4 toe assisted pull ups
- 60" restWarm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 4 rounds #Plyometrics
- 4 box jumps (from plates onto scary 😧 box: 30 - 35 - 37 - 40 cm)
- 2 deep squat jump into broad jump (can't do the kneel to squat jump)Sad yoga class was cancelled again, but I got a workout in for myself too.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsDouble Trouble: 3 rounds
- 10 renegade rows (L+R=1) (9 kg) #RenegadeRows
- 10 scap pull upsCore, pls: 4 rounds
- 5 V-up complex
- 20 alternating quadruped oppositesWarm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds #Plyometrics
- 3 half kneeling lateral jumps e/s
- 2 lateral jumps over objectRun: 2,53 km - 18:43 - 7:25/km pace #Run
Extra: 15 min AMRAP: reset the rubber stall mats that had to be removed yesterday because the (rain water, luckily) sewage backed up
I got complimented on my progress both on pull ups & jumping by a couple people in the gym 😊 I got rained on during the last kilometre of the run, so I can tick running in the rain off the non existing sports' bucket list
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
Chill: 10 mins erg bike
Warm up 1: 3 rounds
- 10 deadbug overhead let down (first round 8 kg, my elbow was feeling so-so, but seemed ok so 9 kg for the rest)
- 20 banded pull apartsCore OMG: 4 rounds
- 7 bent over KB rows e/s (16 kg) #BentOverKBRow
- 60" plank
- 8 banded lat pulls in plankPull ups: 12 rounds
- 2 banded pull ups (25+25 kg band) #BandedPullUps
- 60" restWarm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds #Plyometrics
- 3 explosive split squat jumps e/s https://youtu.be/AmgM_PjBq0I?t=48
- 3 explosive (elevated 20") push upsFeeling quite run down lately. Thursdays are really killing me. I wasn't vibing with the WOD today, so worked on stuff
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds #Plyometrics
- 16 m skipping
- 3 seated box jumps (35 - 40 - 40 cm)
- 2 overhead slam ball toss (5 kg)Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sThen a #Patseruurtje
Warm up: banded 7sStrength: Seated Z press #SeatedZPress 4x 2:30
- 18 kg
- 18 kg
- 18 kg
- 19 kgAccessory: 16 min EMOM
- 10 DB skull crushers (4 kg) #SkullCrushers
- 12 DB chest flies (3 kg) #ChestFly
- 40" hollow hold
- 40" lateral raises (3 kg) #LateralRaisesA nice chill workout, just what I needed. And nice getting easier on the seated jumps / box jumps.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up: banded 7, then 2 rounds:
- 10 (empty 15kg barbell) snatch grip upright row
- 10 (empty 15kg barbell) snatch grip strict press
- 8 (empty 15kg barbell) back squat 2" downSnatch High Pull 5x 4: 20 - 20 - 23 - 23 - 23 - 25 kg #SnatchHighPull
Hang Muscle Snatch 6x 3: 18 - 20 - 20 - 23 - 20 kg (the 23 kg felt off so back down I went) #HangMuscleSnatch
Sotts Press 4x 5: 15 - 15 - 16 - 16 kg #SottsPress
Overhead Squat 5x 6: 18 kg #OverheadSquat
Snatch Balance 5x 3: 15 - 15 - 17 - 18 - 19 kg #SnatchBalance
Squat Snatch 6x 3: 18 - 18 - 20 - 20 - 20 - 20 kg #SquatSnatch
My right arm is being a bit annoying and feeling off, so focused on technique rather than loading the bar.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsStrength: "Who needs arms anyway?" 3 rounds
- 45" side plank e/s
- 8 triceps roll backs ( 4 kg - 5 kg - 5 kg)
- 6 chest supported DB rows (12,5 kg - 15 kg - 15 kg)Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds #Plyometrics
- 4 bench jump over (2x5 yoga blocks = 38cm tall by 24cm wide)
- 3 tuck jumpsNice chill workout again, pity of not teaching yoga, but I get they need a minimum amount of people
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up 1: 3 rounds
- 10 deadbug overhead let down (9 kg)
- 20 banded pull apartsCore: 3 rounds
- 12 banded lat pulls in hollow (25 kg band)
- 12 (L+R) Russian swings (12 kg)
- 12 toe assisted pull upsHang & Grip: 5 rounds
- 20-40" hang (40" - 30" - 30" - 30" - 28")
- 60" restPlyometrics (forgot to do the warm up here): 3 rounds #Plyometrics
- 3 half kneeling lateral jumps e/s
- 3 single leg knee tucks e/s
- 12 tibialis raisesRun: 2,5 km - 18:43 - 7:27/km pace, with my fastest so far split at 7:00/km #run
Feeling very tired, but still managed to get a workout in. But clearly more tired than I thought since I forgot to do the warm up for the plyometrics.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals #PullUp
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Today's #Workout
Warm up 0: 10 mins bike + 2 mins row
Warm up 1: 2 rounds
- 10 roll & reach
- 10 glute bridges
- 8 atl samson lunges
- 8 scap pull upswarm up 2: 2 rounds
- 5 BB goodmornings
- 5 BB deadlifts
- 5 ring rows
- 5-10" ring holdWorkout: for time, time cap 8 mins: 9 - 7 - 5:
- ring muscle up transitions
- deadlifts (60 kg)
Finished in 5:59Strength (post wod, ugh): deadlifts #deadlift
- 5x 60 kg
- 4x 65 kg
- 3x 70 kg
- 2x 75 kg
- 1x 80 kg
- 1x 83 kg
- 1x 85 kgAnd then I taught yoga
After such a sucktastic week, the workout also did not help. At least yoga did.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Warm up: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: 3 rounds #Plyometrics
- 8 m single leg bounding e/l
- 3 seated box jumps (35 - 37 - 40 cm)Workout: was #Patseruurtje a 36 min E2MOM in teams of 2
- 24 Axle bar deadlifts (ygig) (50 - 40 - 45 kg)
- Hand over hand sled pull (ygig) (110 - 110 - 135 kg)
- 24 DB push press (ygig) (9 kg)
- Sled Push (ygig) (135 kg)
- 10 Weighed reverse lunges e/s (12,5 kg)
- 20 Partner high five in plankShort & sweet, or rather salty sweaty. Just what I needed.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Warm up 1: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frogPlyometrics: #Plyometrics
- 10 depth jump into tuck jump (24in box)Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sAnd then #Weightlifting class with clean & jerk focus
Warm up:
- Banded 7s
- 10 clean high pull + 10 strict press (15 kg)
- 8 clean high pull + 8 strict press (15 kg)Hang muscle cleans 6x 5 #HangMuscleClean
- 15 - 18 - 20 - 23 - 25 - 25 kgPower cleans 6x 3 #PowerClean
- 30 - 30 - 30 - 30 - 33 - 33 - 33 kgSplit stance strict press 6x 6
- 15 - 18 - 18 - 18 - 19 - 19 kgPush press 6x 5 #PushPress
- 20 - 25 - 28 - 28 - 28 - 28 kgClean & jerk (split) 6x 3 #CleanJerk
- 25 - 25 - 25 - 25 - 25 - 25 kgDeadlift 5x 5 #deadlift
- 55 - 60 - 63 - 65 - 65 kgHad fun with the plyometrics, still very much WIP on all the Oly lifts
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Mobility: 2 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up: 3 rounds
- 10 deadbug overhead let down (8 kg)
- 20 banded pull apartsCore & Pull: 4 rounds
- 12 alternating renegade rows (9 kg) #RenegadeRows
- 6 barbell skull crushers (12,5 kg) #SkullCrushersMore core: tabata (20" work - 10" rest for 4 mins, alternating)
- hollow hold
- arch holdNice workout to empty the mind after the fridge delivery and marathon meeting day
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUp #FitnessGoals
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Today's #Workout
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up part 1: 2 rounds
- 10 PVC pass throughs
- 10 air squats
- 5 inchwormsWarm up part 2: 2 rounds (first PVC, then barbell)
- 5 dip & shrug
- 5 dip & high pul
- 5 muscle cleans
- 5 strict pressWarm up part 3: 2 rounds
- 3 deadlift
- 2 power cleans
- 1 push pressStrength: Push press: 10 mins to find heavy 8RM #PushPress
- 15 - 20 - 23 - 25 - 27 kgWork out prep: 3 rounds (20 - 23 - 25 kg)
- 3 deadlift
- 2 power cleans
- 1 push pressWorkout: "Set DT" 10x 2min (did all rounds with 25 kg)
- 5 deadlift
- 4 power cleans
- 3 shoulder to overhead
- rest remaining timeIt did not feel like a workout, there was something missing today
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout was a pull up focus one
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/sWarm up: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (7,5 kg)Strength: 3 rounds
- 16 alternating renegade rows (8 kg) #RenegadeRows
- 20" active bar hang
- 10 barbell bicep curls (13,5 kg) #BBBicepsCurlsModified pull ups: 10 rounds (or 10 min EMOM)
- 3 toe assisted pull ups
- 30-45" restThis was nice, working on stuff, biceps looked wow on the curls 😸
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUpProgram #FitnessGoals
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Today's #Workout was a Clean & Jerk weightlifting class
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductionsWarm up:
- banded 7s
- 10 banded strict presses
- 10 bent over rows (empty barbell)
- 10 strict presses (empty barbell)
- 10 upright rows (empty barbell) (elbow did not like these)
- 10 push presses (empty barbell)Strength:
- 4x6 strict press: 23 / 22 / 22 / 21 kg (my shoulder was not liking it)
- 5x4 high pull: 25 / 25 / 25 / 25 / 25 kg (elbow was fine with these, go figure)
- 5x5 push press: 22 / 23 / 23 / 23 / 23 kg
- 6x3 power clean: 25 / 25 / 28 / 28 / 30 / 30 kg (working on the speed difference on these)
- 5x3 tall split jerks: 15 / 16 / 17 / 17 / 18 kg (tall jerks feel awkward / that's what she said!)
- 6x2 clean & jerk: 25 / 25 / 27 / 25 / 25 kg (squat clean, chose your jerk, so I split the jerk) lowered the weight to focus on a wider (longer?) split jerk jumpLots of technique work today, and foot work, and speed work, and plenty of good remarks from the coach.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #CleanJerk #TallJerk #PowerClean #StrictPress #HighPull #PushPress
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Today's #Workout was a weightlifting class with Snatch focus
Warm up:
- 3 rounds: 10 banded shoulder extensions, 10 banded angels, 10 banded abductions
- banded 7s
- 2 rounds: 10 single leg Romanian deadlifts e/s (6kg), 8 bottom up KB press e/s (6 kg)Snatch grip push press: #SnatchGripPushPress
- 10x empty bar (15 kg)
- 5x 6: 20 / 20 / 23 / 23 / 25 / 25 kgAir squats: 10x each narrow / wide / standard
Back squat: #BackSquat
- 10x empty bar (15 kg)
- 3x 6: 25 / 30 / 30 kgOverhead squat: #OverheadSquat
- 6x empty bar (15 kg)
- 5x 5: 18 / 18 / 20 / 20 / 20 kgHang muscle snatch: #HangMuscleSnatch
- 6x empty bar
- 5x 3: 20 / 20 / 23 / 24 / 24 kgSquat snatch: #SquatSnatch
- 5x 2: 20 / 20 / 22 / 23 / 24 kg
This was a nice, chill, skill work, where I already snatched more (reps & weight) than my 1RM from a year ago!#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Mobility: 10 min GoWod
Warm up:
- 2 min bike
- 2 rounds: 10 deadbugs / 5 roll & reach / 3 inchworms
- 2 rounds (pvc): 5 clean deadlifts / 5 hang power cleans / 5 push presses / 10 single unders
- 2 rounds (empty bar): 3 power cleans / 3 push jerks / 10 single undersStrength: Clean & Jerk #CleanJerk
- 15 mins to build to +- 85% 1 rm
- 3 singles at +- 85% 1 RM = 3x 32 kgWorkout: "Bass Reaves", for time, time cap 18 min, scaled to:
- 3 rounds: 35 single unders / 5 clean & jerks (20 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (25 kg)
- 3 rounds: 35 single unders / 5 clean & jerks (28 kg)
Finished in 15:50Cool down: 25 mins bike under the fan @ chill pace
Happy the clean & jerks went well. Then I started the workout with the idea of doing 50 single unders & 20 - 25 - 30 kg, but after the first round I quickly scaled down the jumps, and when I reached the last 3 rounds it was clear my shoulders were not going to agree with 15 c&j at 30 kg so I took something lighter.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout - Strength training
Warm up: banded 7s
Upper body: Push press #PushPress
- 5x 15 kg
- 5x 18 kg
- 5x 20 kg
- 5x 22 kg
- 5x 24 kg
- 5x 25 kg
- 5x 26 kg
- 5x 27 kg
- 5x 28 kg
- 5x 29 kgLower body: Back squats #BackSquat
- 5x 30 kg
- 5x 35 kg
- 5x 40 kg
- 5x 45 kgAccessory: Arms & shoulders, 3 rounds
- 8 single arm bent over rows e/s (15 kg)
- 8 single arm tricep kick back e/s (6 kg)
- 8 2DB bench press (7,5 kg)I wasn't feeling like doing my hamstring / shoulder rehab, nor like doing the core class. Some basic weight lifting hit the spot today
#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon
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Today's #Workout
Mobility: 15 min GoWod
Warm up: 2 min ski erg + 3 rounds
- 3 inchworms
- 5 roll & reach
- 3 clean deaflifts
- 3 muscle cleans
- 3 strict pressesStrength: Clean & Jerk 6x 2:00 #CleanJerk
- 1 power clean + 1 hang power clean + 1 push jerk @ 70-72% of 1RM = 25 kgWorkout: Classic Gwen, fort ime, time cap 10:00
- 15 - 12 - 9 clean & jerks (scaled weight to 50% 1RM = 17,5 kg)
- Each set unbroken, if you break, restart the set
Finished in 5:00It was a lot of clean & jerking today. When coach says he doesn't like programming a classic workout, it says enough.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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𝐁𝐮𝐲 𝐌𝐨𝐫𝐞, 𝐒𝐚𝐯𝐞 𝐌𝐨𝐫𝐞!
𝐓𝐞𝐬𝐭 𝐘𝐨𝐮𝐫 𝐆𝐞𝐚𝐫:
https://roidtest.eu/collections/all-roidtest%E2%84%A2-products#ROIDTEST #ANABOLICS #WilliamLlewellyn #DavePalumbo #IFBB #NPC #Bodybuilding #Muscle #Bodybuilders #Bodybuilder #Powerlifting #Powerlifter #Powerlifters #Gains #Gainz #Flex #Bulk #Bulking #Strongman #Weightlifting #Weightlifter #Weightlifters #Coaching #ContestPrep #ContestPrepCoach #TestYourGear #TestWithTheBest #GymLife #GymTime #LegDay
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https://newmenmag.de/fitness-trends-training-2026/ Fitness-Trends 2026 💪🚀 Das erwartet Männer dieses Jahr: smarteres Training, neueste Tools und Workouts, die wirklich funktionieren. Bist du ready für dein bestes Jahr?
#Fitness #TrainingsTipps #FitnessTrends #WorkoutMotivation #FitLife #GymLife #Gesundheit #Training #FitnessInspiration #SmartTraining #LifestyleTrends #NewMenMag #NewMenMag #annakarolinaheinrich -
Today's #Workout
Warm up: 3 min row + 10 min AMRAP
- 6 glute bridges
- 8 sit ups
- 4 hang muscle cleans
- 4 strict presses
- 4 push presses
- 10 alternating box step upsStrength: 8 min EMOM #CleanJerk
- 3 clean & jerks (25 - 26 - 27 - 27 - 27 - 27 - 27 - 27 kg)Workout: "Family matters", 12 min AMRAP, scaled to
- 15 Russian KB swings, 16 kg
- 15 stick sit ups
- 15 14in box jumps (I stacked some plates in front of the 20in box so I get used to jumping onto the big scary box)
I did 4 rounds & 4 repsDid the workout at 7am, managed to not barf my coffee (there was a point in the warm up where I was close). And managed a nice C&J and jumping 14in / 35 cm onto the large box consistently at stupid o'clock when I am even less coordinated. I only had a miss-jump in which I simply ended one foot on the box one on the plates.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Here Are 3 Essential Stretches That Undo Hours of Sitting, According To a Personal Trainer
Getty Images I am calling all desk workers to read on if you want to undo the effects of sitting all day, because these three stretches are effective and essential, and could just save your hips. The hip flexor muscles run down the front of the body between the hip bones and thighs and help you lift your legs up, hinge forward at the hips and assist with movement like running, bending, jumping, or walking properly. When contracted or shortened, the distance between the thigh and torso […]https://onlinemarketingscoops.com/2025/10/02/essential-stretches/
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Today's #Workout
Hamstring rehab
- 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 6x 2" single leg top of hip thrust hold
- 2 rounds (each leg)
- 20" single leg glute bridge hold
- 2 rounds (each leg)
- 2 step out / in glue bridge marchesLats & Arms: 6 rounds
- 45" batwing hold (8 kg)
- 6 chest supported DB rows (12,5 kg)
- 10 lateral DB raises (4 kg)Core: 3 rounds
- 10 deadbugs
- 20 quadruped opposites
- 30" side plank e/s
- 30" plank on hands#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals
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Today's #Workout
Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (3,5 kg) in top of hip thrust hold
- Tabata: single leg glute bridge holdLats for days: 6 rounds
- 4 single arm bent over DB row (17,5 kg!)
- 10 banded lat pull downs (35 kg band)Triceps & core: 3 rounds
- 10 triceps roll back (4 kg)
- 10 pull overs (6 kg)More core: tabata flutter kicks
Surprised myself with the DB rows with 17,5 kg (ok, low reps, but still), and the heavy band for the lat pull downs. This one killed my hands though, the grip is horrible.
#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals
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Today's #Workout
Lats for days baby: 8 rounds
- 4 Pendlay row (first round 25 kg, rest 30 kg)
- 1-2 min restGrip it and hold on: 4 rounds
- 100 ft farmer's carry (2x 17,5 kg DB)
- 20 sec hollow hold
- 20 sec bar hangCore (& hamstring rehab): 3 rounds
- 20 sec side plank e/s
- 8 1/4 Turkish get ups e/s (8kg KB)
- 15 glute bridges on heels#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals
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Today's #Workout
Grow 'em lats: 4 rounds
- 7 KB bent over rows (16 kg)
- 60" elbow plank
- 8 lat pull in plank e/sGrip (who needs it?): 5 rounds
- 20" alternating single arm hang
- 10 Russian KB swings (16 kg)Core (OMG): 5 rounds
- 5 V-up complex
- 20 Quadruped OppositesThe gym was quiet, I grabbed a spot by the gate where there was some breeze from time to time, and questioned some decisions in life 😅
#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals
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Today's #Workout
Who needs arms anyway: 5 rounds
- 8 Triceps Roll Backs (4 kg)
- 6 Chest Supported DB Rows (15 kg)
- 8 DB Pull Overs (8 kg)Grip: 3 rounds
- 32 m Suitcase Carry e/s (20 kg)Core: Tabata Flutter Kicks = 8 rounds
- 20" work
- 10" restShort & sweet today since I had office hours for the Mental health & Wellness Yoga teacher training.
#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals
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Today's #Workout
Pull & lats: 5 rounds
- 10 alternating gorilla rows (16kg KB)
- rest as neededHang on: 5 rounds
- 30-40" active bar hang
- 60" restCore: 4 rounds
- 15 tuck crunches
- 30" side plank clam shells e/s (first round as is, rest banded)
- 10 single leg glute bridges e/s#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals
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Today's #Workout
Pull: 10 rounds
- 4 toe assisted pull ups
- 45" restArm finisher: 3 rounds
- 10 lateral DB raises (4 kg)
- 10 front DB raises (4 kg)
- 10 alt renegade rows (8 kg)Core: tabata
- hollow hold
- arch holdCore 2: 4 rounds
- 8 single leg Pallof presses (e/s + e/l)
- 8 banded anti rotational deadbugs (e/s)#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals
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Today's #Workout
Warm up: 5 mins bike
Lats for day: 6 rounds
- 6 triceps roll backs (4 kg)
- 5 Pendley rows (25 kg)Grip & Core: 3 rounds
- 30" active bar hang
- 10 Russian KB swings (16 kg)
- 10 Oblique raises e/s (16 kg)
- 10 weighed sit-ups (8 kg)After another long AF day ™️ (this time I skipped Brussels, since my back was being annoying and wanted to enjoy the hot pad at home), this short & sweet work out was what I needed. Could have done more weight on some exercises? Probably. But I still worked out, which is what matters
#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals
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Today's #Workout
Lats: 7 rounds
- 4 single arm benth over dumbbell rows e/s (15 kg)
- Rest as neededGrip: 4 rounds
- 30" active hang
- 3 pinch plate around the world e/d (10 kg)Core: 4 rounds
- 10 side plank rotations e/s
- 10 windmills e/s (8 kg KB)
- 30" side plank e/sThe warm humid weather made this harder than I think it should have been. Or maybe it was the not so great sleep. Or yesterday's workout. Who knows. It's done
#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals
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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
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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 restMoar core: 4 rounds
- 10 quadruped opposites
- 20" weighed plank (10 kg)
- 10 deadbugs#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Lats #GymGoals
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https://youtube.com/shorts/fbyWVtEufsI?si=bZ0sacR9uofJulsY
MJF's 1035 lbs Squat: Is This Even Humanly Possible?
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#Fitness #Workout #StrengthTraining #Bodybuilding #GymLife #Weightlifting #Powerlifting #Muscle #Fitspiration #Exercise #Health #Athlete #Training #Motivation #Lifestyle -
Today's #Workout
Mobility: Banded 7s
Warm up: 7 min AMRAP
- 5 roll & reach
- 3 inchworm
- 3 (muscle clean + strict press)
- 2 (hang power clean + push press)
- 1 (power clean + push jerk)Strength: #PowerClean #HangPowerClean #PushJerk
- 10 EMOM: 1 power clean + 1 hang power clean + 1 push jerk (stayed at 30 kg througout)
- 3x3 tall jerk balance (empty barbell)Workout: "Talladega Nights" #TalladegaNights For time (time cap 14 min, goal 7-10),
- did the beginners / scaled version because *hands in air* hamstring reasons: 30 - 20 - 10
- ab-mat sit ups
- box step ups (20 in)
Finished in 7:13I did not hurt my wrist more in the strength bit, nor did I hurt my hamstring more in the other bits. I went & I did what I could, so success!
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Warm up: Burgener warm up
Strength 1: 6x every 1:30 #HangSquatSnatch
- 2 hang squat snatch (2 rounds 20 kg, 4 rounds 21 kg)Strength 2: 3x every 1:30
- 3 snatch high pull (30 kg) #SnatchHighPullWorkout: "Reo Speedwagon" #ReoSpeedwagon for time, time cap 14:00, scaled to:
- 3 rounds
- 10 box step ups (20 in)
- 10 ring rows
- 3 rounds
- 8 box jumps (10 in)
- 8 jumping pull ups
- 3 rounds
- 4 box jumps (10 in)
- 4 jumping chest to bar
Finished in 8:45My body felt awful today. The snatches were unstable, my shoulders were all over the place, and the workout was meh. But I went, I did it, and tomorrow we do it all over again.
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon
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Today's #Workout
Warm up 1:
- 1 km walk
- 10 mins erg bikeWarm up 2: 3 rounds
- 1 min foam rolling thoracic spine
- 20 banded pull aparts
- 10 overhead deadbugs (5 kg - shoulders being tired from last few days)Triceps, core & pull: 3 rounds
- 10 skull crushers (7,5 kg)
- 6 bent over single arm kettle bell rows e/s (16 kg)
- 40 sec Chinese face up plankCool down:
- 1 km walkSore from the 4 workouts this week + my left calf is still annoying from the cramp I got on Wednesday doing those hamstring curls at the rings. Still managed to get some decent workout today. Felt better than yesterday's.
#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #PullUps #GymGoals