#gymlife — Public Fediverse posts on home.social

sadedoes @[email protected] · 2026-09-19 · 13:30 UTC

First pull up work:
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Modified pull ups 6x 2:00
- 5 toe assisted pull ups
- rest remaining time

Strength: hold it longer, 3 rounds
- 45" weighed plank (10 kg) #WeighedPlank
- 60" bathwing hold (2x 10kg) #BatwingHold

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

Plyometrics: 3 rounds #Plyometrics
- 16m skipping
- 8 box jumps (I tried from plates onto the box, but I really was in my head, so switched to onto plates, increasing the height half through the set: 30/32,5 - 32,5-35 - 35/37,5 cm )

And then a run: 3,02 km - 23:07 - 7:39/km Not my fastest #run , still my longest. There was no gas left in the tank but still did the run.

All in all a nice workout.

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

#workout #weighedplank #batwinghold #plyometrics #run #crossfit

sadedoes @[email protected] · 2026-09-19 · 13:30 UTC

Today's #Workout

First pull up work:
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Modified pull ups 6x 2:00
- 5 toe assisted pull ups
- rest remaining time

Strength: hold it longer, 3 rounds
- 45" weighed plank (10 kg) #WeighedPlank
- 60" bathwing hold (2x 10kg) #BatwingHold

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

Plyometrics: 3 rounds #Plyometrics
- 16m skipping
- 8 box jumps (I tried from plates onto the box, but I really was in my head, so switched to onto plates, increasing the height half through the set: 30/32,5 - 32,5-35 - 35/37,5 cm )

And then a run: 3,02 km - 23:07 - 7:39/km Not my fastest #run , still my longest. There was no gas left in the tank but still did the run.

All in all a nice workout.

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

#workout #weighedplank #batwinghold #plyometrics #run #crossfit

sadedoes @[email protected] · 2026-09-19 · 13:30 UTC

Today's #Workout

First pull up work:
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Modified pull ups 6x 2:00
- 5 toe assisted pull ups
- rest remaining time

Strength: hold it longer, 3 rounds
- 45" weighed plank (10 kg) #WeighedPlank
- 60" bathwing hold (2x 10kg) #BatwingHold

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

Plyometrics: 3 rounds #Plyometrics
- 16m skipping
- 8 box jumps (I tried from plates onto the box, but I really was in my head, so switched to onto plates, increasing the height half through the set: 30/32,5 - 32,5-35 - 35/37,5 cm )

And then a run: 3,02 km - 23:07 - 7:39/km Not my fastest #run , still my longest. There was no gas left in the tank but still did the run.

All in all a nice workout.

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

#workout #weighedplank #batwinghold #plyometrics #run #crossfit

sadedoes @[email protected] · 2026-09-19 · 13:30 UTC

Today's #Workout

First pull up work:
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Modified pull ups 6x 2:00
- 5 toe assisted pull ups
- rest remaining time

Strength: hold it longer, 3 rounds
- 45" weighed plank (10 kg) #WeighedPlank
- 60" bathwing hold (2x 10kg) #BatwingHold

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

Plyometrics: 3 rounds #Plyometrics
- 16m skipping
- 8 box jumps (I tried from plates onto the box, but I really was in my head, so switched to onto plates, increasing the height half through the set: 30/32,5 - 32,5-35 - 35/37,5 cm )

And then a run: 3,02 km - 23:07 - 7:39/km Not my fastest #run , still my longest. There was no gas left in the tank but still did the run.

All in all a nice workout.

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

#workout #weighedplank #batwinghold #plyometrics #run #crossfit

sadedoes @[email protected] · 2026-09-19 · 13:30 UTC

Today's #Workout

First pull up work:
Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Modified pull ups 6x 2:00
- 5 toe assisted pull ups
- rest remaining time

Strength: hold it longer, 3 rounds
- 45" weighed plank (10 kg) #WeighedPlank
- 60" bathwing hold (2x 10kg) #BatwingHold

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

Plyometrics: 3 rounds #Plyometrics
- 16m skipping
- 8 box jumps (I tried from plates onto the box, but I really was in my head, so switched to onto plates, increasing the height half through the set: 30/32,5 - 32,5-35 - 35/37,5 cm )

And then a run: 3,02 km - 23:07 - 7:39/km Not my fastest #run , still my longest. There was no gas left in the tank but still did the run.

All in all a nice workout.

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