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#plyometrics — Public Fediverse posts

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

  1. Today's #Workout

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

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

    Upper body pump: 4 rounds
    - 12 inverted rows (Australian pull ups)
    - 12 lateral raises (4 kg) #LateralRaises
    - 12 reverse flys (4 kg) #ReverseFly

    Pull ups: 10 min EMOM
    - 3 toe assisted pull ups

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

    Plyometrics: 3 rounds #Plyometrics
    - 3 straddle jumps (22,5 cm)
    - 20 toe plate touches

    I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

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

  2. Today's #Workout

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

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

    Upper body pump: 4 rounds
    - 12 inverted rows (Australian pull ups)
    - 12 lateral raises (4 kg) #LateralRaises
    - 12 reverse flys (4 kg) #ReverseFly

    Pull ups: 10 min EMOM
    - 3 toe assisted pull ups

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

    Plyometrics: 3 rounds #Plyometrics
    - 3 straddle jumps (22,5 cm)
    - 20 toe plate touches

    I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

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

  3. Today's #Workout

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

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

    Upper body pump: 4 rounds
    - 12 inverted rows (Australian pull ups)
    - 12 lateral raises (4 kg) #LateralRaises
    - 12 reverse flys (4 kg) #ReverseFly

    Pull ups: 10 min EMOM
    - 3 toe assisted pull ups

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

    Plyometrics: 3 rounds #Plyometrics
    - 3 straddle jumps (22,5 cm)
    - 20 toe plate touches

    I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

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

  4. Today's #Workout

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

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

    Upper body pump: 4 rounds
    - 12 inverted rows (Australian pull ups)
    - 12 lateral raises (4 kg) #LateralRaises
    - 12 reverse flys (4 kg) #ReverseFly

    Pull ups: 10 min EMOM
    - 3 toe assisted pull ups

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

    Plyometrics: 3 rounds #Plyometrics
    - 3 straddle jumps (22,5 cm)
    - 20 toe plate touches

    I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

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

  5. Today's #Workout

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

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

    Upper body pump: 4 rounds
    - 12 inverted rows (Australian pull ups)
    - 12 lateral raises (4 kg) #LateralRaises
    - 12 reverse flys (4 kg) #ReverseFly

    Pull ups: 10 min EMOM
    - 3 toe assisted pull ups

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

    Plyometrics: 3 rounds #Plyometrics
    - 3 straddle jumps (22,5 cm)
    - 20 toe plate touches

    I was still on the waiting list for the #Patseruurtje so I cancelled that (they were already with 12) and did my own program. Always feeling humbled by the lateral raises and the reverse flies... First time doing the straddle jumps, so took it at an easy height to build confidence

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

  6. Today's #Workout

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

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

    Plyometrics: 3 rounds #Plyometrics
    - 2 "bench" jump overs (2x4 stacked yoga blocks)
    - 2 slam ball overhead toss (5 kg)
    - 1 half kneeling side jump e/s

    Then the #Wod
    Warm up:
    - 3 mins: shuttle runs, side shuffle, high knees, butt kicks
    - 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
    - 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

    Skill: 6 min EMOM
    - odd: half wall walk + 20" hold
    - even: 8 slow tuck ups

    Workout: 6x (2 min work + 2 min rest), scaled to
    - 12 tuck ups
    - 3 half walk walks
    - max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
    Got 14 + 15 + 15 + 15 + 14 + 15 = 88

    Working on plyos, and facing the damn scary box during a workout

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

  7. Today's #Workout

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

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

    Plyometrics: 3 rounds #Plyometrics
    - 2 "bench" jump overs (2x4 stacked yoga blocks)
    - 2 slam ball overhead toss (5 kg)
    - 1 half kneeling side jump e/s

    Then the #Wod
    Warm up:
    - 3 mins: shuttle runs, side shuffle, high knees, butt kicks
    - 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
    - 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

    Skill: 6 min EMOM
    - odd: half wall walk + 20" hold
    - even: 8 slow tuck ups

    Workout: 6x (2 min work + 2 min rest), scaled to
    - 12 tuck ups
    - 3 half walk walks
    - max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
    Got 14 + 15 + 15 + 15 + 14 + 15 = 88

    Working on plyos, and facing the damn scary box during a workout

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

  8. Today's #Workout

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

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

    Plyometrics: 3 rounds #Plyometrics
    - 2 "bench" jump overs (2x4 stacked yoga blocks)
    - 2 slam ball overhead toss (5 kg)
    - 1 half kneeling side jump e/s

    Then the #Wod
    Warm up:
    - 3 mins: shuttle runs, side shuffle, high knees, butt kicks
    - 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
    - 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

    Skill: 6 min EMOM
    - odd: half wall walk + 20" hold
    - even: 8 slow tuck ups

    Workout: 6x (2 min work + 2 min rest), scaled to
    - 12 tuck ups
    - 3 half walk walks
    - max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
    Got 14 + 15 + 15 + 15 + 14 + 15 = 88

    Working on plyos, and facing the damn scary box during a workout

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

  9. Today's #Workout

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

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

    Plyometrics: 3 rounds #Plyometrics
    - 2 "bench" jump overs (2x4 stacked yoga blocks)
    - 2 slam ball overhead toss (5 kg)
    - 1 half kneeling side jump e/s

    Then the #Wod
    Warm up:
    - 3 mins: shuttle runs, side shuffle, high knees, butt kicks
    - 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
    - 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

    Skill: 6 min EMOM
    - odd: half wall walk + 20" hold
    - even: 8 slow tuck ups

    Workout: 6x (2 min work + 2 min rest), scaled to
    - 12 tuck ups
    - 3 half walk walks
    - max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
    Got 14 + 15 + 15 + 15 + 14 + 15 = 88

    Working on plyos, and facing the damn scary box during a workout

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

  10. Today's #Workout

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

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

    Plyometrics: 3 rounds #Plyometrics
    - 2 "bench" jump overs (2x4 stacked yoga blocks)
    - 2 slam ball overhead toss (5 kg)
    - 1 half kneeling side jump e/s

    Then the #Wod
    Warm up:
    - 3 mins: shuttle runs, side shuffle, high knees, butt kicks
    - 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
    - 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

    Skill: 6 min EMOM
    - odd: half wall walk + 20" hold
    - even: 8 slow tuck ups

    Workout: 6x (2 min work + 2 min rest), scaled to
    - 12 tuck ups
    - 3 half walk walks
    - max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
    Got 14 + 15 + 15 + 15 + 14 + 15 = 88

    Working on plyos, and facing the damn scary box during a workout

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

  11. 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

    "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 frog

    Plyometrics; 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

  12. 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

  13. 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

  14. 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 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

  15. 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

  16. 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

  17. 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