#plyometrics — Public Fediverse posts

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Grip 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 hang

Modified pull ups: 8 rounds
- 4 toe assisted pull ups
- 60" rest

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

Plyometrics: 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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Double Trouble: 3 rounds
- 10 renegade rows (L+R=1) (9 kg) #RenegadeRows
- 10 scap pull ups

Core, pls: 4 rounds
- 5 V-up complex
- 20 alternating quadruped opposites

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

Plyometrics: 3 rounds #Plyometrics
- 3 half kneeling lateral jumps e/s
- 2 lateral jumps over object

Run: 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

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 aparts

Core OMG: 4 rounds
- 7 bent over KB rows e/s (16 kg) #BentOverKBRow
- 60" plank
- 8 banded lat pulls in plank

Pull ups: 12 rounds
- 2 banded pull ups (25+25 kg band) #BandedPullUps
- 60" rest

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

Plyometrics: 3 rounds #Plyometrics
- 3 explosive split squat jumps e/s https://youtu.be/AmgM_PjBq0I?t=48
- 3 explosive (elevated 20") push ups

Feeling 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

Today's #Workout

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

Plyometrics: 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/s

Then a #Patseruurtje
Warm up: banded 7s

Strength: Seated Z press #SeatedZPress 4x 2:30
- 18 kg
- 18 kg
- 18 kg
- 19 kg

Accessory: 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) #LateralRaises

A 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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Strength: "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 frog

Plyometrics: 3 rounds #Plyometrics
- 4 bench jump over (2x5 yoga blocks = 38cm tall by 24cm wide)
- 3 tuck jumps

Nice 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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

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

Core: 3 rounds
- 12 banded lat pulls in hollow (25 kg band)
- 12 (L+R) Russian swings (12 kg)
- 12 toe assisted pull ups

Hang & Grip: 5 rounds
- 20-40" hang (40" - 30" - 30" - 30" - 28")
- 60" rest

Plyometrics (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 raises

Run: 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

Today's #Workout

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

Plyometrics: 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 plank

Short & sweet, or rather salty sweaty. Just what I needed.

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

Today's #Workout

Warm up 1: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: #Plyometrics
- 10 depth jump into tuck jump (24in box)

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

And 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 kg

Power cleans 6x 3 #PowerClean
- 30 - 30 - 30 - 30 - 33 - 33 - 33 kg

Split stance strict press 6x 6
- 15 - 18 - 18 - 18 - 19 - 19 kg

Push press 6x 5 #PushPress
- 20 - 25 - 28 - 28 - 28 - 28 kg

Clean & jerk (split) 6x 3 #CleanJerk
- 25 - 25 - 25 - 25 - 25 - 25 kg

Deadlift 5x 5 #deadlift
- 55 - 60 - 63 - 65 - 65 kg

Had fun with the plyometrics, still very much WIP on all the Oly lifts

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

Today's #Workout

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 (+1 kg!))
- 20 banded pull aparts

Strength: 3 rounds
- 35" weighed plank (10 kg) #WeighedPlank
- 60" batwing hold (10 kg) #BatwingHold
- 12 inverted rows / Australian pull ups #InvertedRows

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

Plyometrics: 3 rounds #Plyometrics
- 3 single leg broad jumps e/l
- 10 plate jump overs (sideways) total

Run: 3,02 km - 22:05 - 7:19/km pace (WTF) #run

Having fun with the plyometrics, and wtf it is with the running? Longer & faster than last time again?! (Skipped Saturday cause too warm, so did it today)

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

Today's #Workout

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 (+1 kg!))
- 20 banded pull aparts

It's a great arms day: 3 rounds
- 10 DB reverse flys (4 kg) #ReverseFly
- 10 BB biceps curls (14,5 kg) #BBBicepsCurls
- 10 DB lateral raises (4 kg) #LateralRaises

Modified pull ups: 10' EMOM
- 4 toe assisted pull ups

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

Plyometrics: 3 rounds #Plyometrics
- 2 jump over object (2x4 plus one on top = 38 cm at the highest point)
- 2 knee to standing jump (added some elastic band help to these)

It was warm and muggy, so this was plenty of work. Did get a nice arm pump.

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

Today's #Workout

Warm up 1: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog

Plyometrics: 3 rounds #Plyometrics
- 16 m skippy
- 8 m burpee broad jump

Warm up 2: 2 min bike

Warm up 3: 2 rounds
- 10 alternating reverse lunges
- 10 glute bridges on heels
- 10 sit ups
- 5 bootstrap squats
- 3 broad jumps

Strength: Backsquats for load, every 2 mins #BackSquat
- 5x 35 kg
- 4x 40 kg
- 3x 45 kg
- 2x 50 kg
- 1x 53 kg
- 1x 55 kg
- 1x 58 kg

Workout: 5 rounds for time, time cap 18 min, did intermediate:
- 30 alternating reverse lunges
- 30 sit ups

Core finisher 3 rounds
- 30" side plank L
- 30" rest
- 30" side plank R
- 30" rest
- 30" plank
- 30" rest
(I missed the first plank because I was putting the abmats away, so I started on the side, and did the last normal plank all alone)

Feeling way too tired, again

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 1: 3 rounds
- 10 deadbug overhead let down (8 kg)
- 20 banded pull aparts

Pump is real": 4 rounds
- 45" batwing hold (10 kg)
- 10 inverted rows
- 10 weighed Russian twists (12 kg)

Modified pull-ups: 6 rounds
- 5 toe assisted pull ups (18th hole J-hook, so higher up)
- 60" rest

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

Plyometrics: 4 rounds #Plyometrics
- 2 explosive split squats e/s
- 2 split leg slam ball e/s (I did these kneeling, should have been in a high lunge)
- 1 broad jump

Another session of working towards goals / on weaknesses

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 1: 3 rounds
- 10 deadbug overhead let down (8 kg)
- 20 banded pull aparts

Strength work for #PullUp : 5 rounds
- 10 incline bench supported chest DB row (12,5 kg)
- 10 prone Ys (first round 1 kg, then 1,5 kg)
- 30" active bar hang

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

Plyometrics: 3 rounds #Plyometrics
- 2 jump over object (first round 2x4 yoga blocks, then 2x4 plus one on top)
- 2 knee to standing jump (even with the scaling with plates under the knees these were nope)

Run: 2,52 km / 18:59 min / 7:32 min/km pace (7" faster pace & 0,5 m longer run, wtf?) #run

Feelings: I am baffled by my running. I am also going to need to scale the scaled knee to standing jump further & see what I feel confident using as an object to jump over (not a bench, no way)

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 1: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (8 kg)

Core & Shoulders: 4 rounds
- 10 banded lat pull in hollow (25 kg band)
- 30" weighed plank (10 kg)
- 10 banded face pulls (25 kg)

Strength: 12x 45"
- 1 banded pull up (old 25 + new 35 kg band) #BandedPullUps
- rest remaining time

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

Plyometrics: 3 rounds
- double box jump to jump down (ground ➡️ 36 cm ➡️ 60 cm ➡️ ground) #DoubleBoxJump
- 2 Russian KB swings (20 kg) (instead of the 2 slam ball overhead ball tosses because we do not have slam balls) #RussianKBSwings
- 2 broad jumps (± 1,5m each) #BroadJump

Slowly getting back those banded pull ups (so annoyed I lost them) and the jumping confidence.

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

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 1: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (7,5 kg)

Core & Pulling: 3 rounds
- 6 bent over KB rows e/s (16 kg)
- 45-60" plank hold on hands
- 8 banded lat pull in plank e/s (15 kg band)

Modified pull ups: 8x 1:30
- 4 toe assisted pull ups (increased height between box & bar)

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

Plyometrics: 3 rounds
- 6 alternating explosive split squat jumps
- 3 weighed jump squats (2x 7,5 kg)

More working on weaknesses today, since the yoga class did not go through 😔 . The split squat jumps required the three rounds to get coordination down 😅

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUpProgram #FitnessGoals #Plyometrics

Today's #Workout

Mobility: 3 rounds
- 10 banded shoulder extensions
- 10 banded angels
- 10 banded shoulder abductions e/s

Warm up 1: 3 rounds
- 20 banded pull aparts
- 10 deadbug overhead let down (7,5 kg)

Triceps, Pull & Core: 4 rounds
- 8 triceps roll back (4 kg) #TricepsRollBack
- 8 inverted rows / Australian pull ups (14th hole) - these felt easy, so I should go down a notch #AustralianPullUps
- 30" side plank e/s

Warm up 2: 2 rounds
- 10 eccentric calf raises e/s
- 10 alternating tactical frog https://www.youtube.com/watch?v=l5A0mN7b6Yo

Plyometrics: 3 rounds
- 3 half kneeling lateral jumps
- 2 jump over obstacle (2x4 yoga blocks)
- 2 tuck jumps

Run: 2 km / 15:24 or 7:39km/h (which is 30" faster than 2 weeks ago)

Working on all those things that I feel don't get enough attention during the programmed wods. Or at least where I see zero improvement or even loss.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #PullUpProgram #Plyometrics #FitnessGoals

📚Did you know training backwards can help manage repetitive strain on your ankles, knees, and hips — and is conducive to brain health?

👟 Recently worked with a cadet preparing to enter the police academy — high volume running, explosive movement, repetitive impact every day.

🗣️This is one of the exercises I use to keep them healthy and moving well.

✅And the principles apply to everyone.

#LawEnforcement #BrainHealth #Fitness #Plyometrics #walking #health #FirstResponders #Boston #exercise

Also good grief I'm not sure combining #plyometrics with #weightlifting is a great plan; my thinking was my recovery days would just be recovery if I didn't alternate but let's just say I don't have a ton of explosive power left in my legs after squats and deadlifts. Anybody doing plyo and weightlifting? How's it working?

Squat Jump Technique Breakdown
Build explosive power, improve athletic performance, and upgrade your jump mechanics — starting from a perfect squat base.
Learn form cues, benefits, and progressions in our full guide 👇
🔗 https://onfitnessmag.com/more/squat-jump-guide
#Fitness #StrengthTraining #Plyometrics #ExerciseForm #AthleticTraining #LegDay

Perfect #Weather makes for excellent outdoor #Fitness still gaining #Daily on the hops & more body control #Plyometrics >< #Calistenics @russellrope @ https://russellrope.com/tag/beast-mode 🤸🏻‍♂️☀️⛹🏻‍♂️🏞️

🦘 Jumping workouts could help astronauts on the moon and Mars

https://phys.org/news/2025-02-workouts-astronauts-moon-mars.html

#fitness #astronauts #space #zerogravity #plyometrics

#workoutoftheday #dance #kpop

Last night I didn't sleep well. For reasons I don't know, I couldn't fall asleep until past 3 am.
So today I ditched strength training and did a 50' dancing with Vivian Yuan.

If you're looking for a fun way to incorporate #plyometrics into your workouts, some of her high intensity videos, like this one for instance, involve a lot of jumping and hopping

https://youtu.be/lPSMc_wW09o

#fitodon #fitness

#workoutoftheday

🚴‍♀️ 9 km cycling with 22 kg on the backseat
🦘 Trampoline park 1h

Always fun! Today I focused on unilateral #plyometrics at the trampoline park and did a lot of 1 leg hopping.

#fitodon #fitness

Stoked to have unlocked pistol squats today, 10 reps holding toes; First time since #KarateKid daze; Big deal after broken foot & nerve damage preventing #Running for 5 years; Been putting in work #Plyometrics >< #Calisthenics @russellrope @ https://russellrope.com/tag/beast-mode 🔫🦵🏻🥋🏅

#workoutoftheday

Tuesday is usually the day of running speed work (intervals, fartleks, etc ), but I'm taking a break until Sunday and I've decided to do #plyometrics instead

Plyometrics x5:
1️⃣ Hops x30s
2️⃣ Lateral hops x30s
3️⃣ Forward & backward hops x30s
4️⃣ Skaters x30s
5️⃣ Single leg square hops x30s/side
6️⃣ 2-to-1 hops x30s/side

N. 5️⃣ is a total killer. My leg is dead after 2 squares!
Then a quick upper body superset.

x3:
1️⃣ DB shoulder press @ 15kg x8
2️⃣ DB bent row @ 15kg x8

#fitodon #fitness

Today's #Workout - Strength training lower body week 3 - day 6

Warm up:
- 2 rounds
- 20 deadbugs
- 10 calf raises e/s
- 10 goblet squats (12 kg)
- 2 rounds
- 20 plate toe touches
- 10 box step ups

Plyometrics! 10 rounds
- 2x hurdles (dumbbells) + box jump (stacked plates up to 30cm / 12in which is more I have ever jumped)
- 60" rest

Box squats: 6 rounds
- 4 box squats (45 - 50 - 55 - 60 - 65 - 70 kg)
- 2 mins rest

Grip: 3 rounds
- 45" active hang
- 10 plate (5 kg) around the worlds e/d
- rest as needed (+- 2 mins)

Cool down
- MFR pecs
- MFR lats
- MFR upper trap

Another day at work that required some workout to work it out of my system. Some good news but with potential fuck ups, and some WTF software learn to differentiate what a decimal separator is, and maybe get me the right fucking export, ktxbye

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #BoxSquats #Plyometrics