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#workoutoftheday — Public Fediverse posts

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

  1. Today's #Workout was working on pull ups & running 😳

    Mobility: 2 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions

    Warm up: 3 rounds
    - 20 banded pull aparts
    - 10 deadbug overhead let down (7 kg - that's 1 kg more than usual)

    Tricpes, Core & Pull: 3 rounds
    - 10 banded lat pull down in hollow hold (2x 15 kg band)
    - 30" weighed plank (10 kg)
    - 15 banded face fulls (24 kg)

    Modified pull ups: 12 rounds
    - 3 toe assisted pull ups
    - 45-60" rest

    What happened to me: 2 km run, 8:10 pace 🐢 so far my longest run ever

    I still had some time while Jan finished his workout, so somehow I decided to go out for a run. I went with the idea of running 1.6 km, but I saw I had time, so did the whole 2 km in the end.

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

  2. Today's #Workout was working on pull ups & running 😳

    Mobility: 2 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions

    Warm up: 3 rounds
    - 20 banded pull aparts
    - 10 deadbug overhead let down (7 kg - that's 1 kg more than usual)

    Tricpes, Core & Pull: 3 rounds
    - 10 banded lat pull down in hollow hold (2x 15 kg band)
    - 30" weighed plank (10 kg)
    - 15 banded face fulls (24 kg)

    Modified pull ups: 12 rounds
    - 3 toe assisted pull ups
    - 45-60" rest

    What happened to me: 2 km run, 8:10 pace 🐢 so far my longest run ever

    I still had some time while Jan finished his workout, so somehow I decided to go out for a run. I went with the idea of running 1.6 km, but I saw I had time, so did the whole 2 km in the end.

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

  3. Today's #Workout

    Warm up:
    - 2 min row @ chill pace
    - 2 rounds
    - 10 PVC pass throughs
    - 10 PVC around the worlds
    - 10 PVC muscle snatches
    - 10 air squats
    - 5 inchworm + push up
    - 3 rounds (first PVC, then empty barbell)
    - 3 high hang power snatches
    - 3 hang power snatches

    Strength: 5x 2 min (all rounds 21,5 kg)
    - 1 high hang power snatch
    - 1 hang power snatch
    - 1 power snatch

    Workout: "We find it's always better to fire people on a Friday" (wtf is that for a workout name?!), 5 rounds x 3 mins, scaled to
    - 3 power snatches (20,5 kg)
    - 9 bar facing burpees
    - 15 hanging knee raises
    slowest round 1:36

    I was happy I only had to scale weight on the snatches (because the rx & intermeidate weights are ridiculous) and do knee raises instead of toes to bar, but I could keep the "standard" amounts and still do it within a normal time.

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

  4. Today's #Workout

    Warm up:
    - 2 min row @ chill pace
    - 2 rounds
    - 10 PVC pass throughs
    - 10 PVC around the worlds
    - 10 PVC muscle snatches
    - 10 air squats
    - 5 inchworm + push up
    - 3 rounds (first PVC, then empty barbell)
    - 3 high hang power snatches
    - 3 hang power snatches

    Strength: 5x 2 min (all rounds 21,5 kg)
    - 1 high hang power snatch
    - 1 hang power snatch
    - 1 power snatch

    Workout: "We find it's always better to fire people on a Friday" (wtf is that for a workout name?!), 5 rounds x 3 mins, scaled to
    - 3 power snatches (20,5 kg)
    - 9 bar facing burpees
    - 15 hanging knee raises
    slowest round 1:36

    I was happy I only had to scale weight on the snatches (because the rx & intermeidate weights are ridiculous) and do knee raises instead of toes to bar, but I could keep the "standard" amounts and still do it within a normal time.

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

  5. Today's #Workout

    Warm up:
    - 400 m jog
    - 2 rounds
    - 10 front-bag leg swings e/l
    - 10 lateral leg swings e/l
    - 10 walking lunges
    - 8 m high knee run
    - 8 m glute tap run
    - 3 rounds
    - 30 single unders
    - 100 m run

    Workout: "Did you see my memo?", for time, time cap 18:00, scaled to
    - 600 m run
    - 125 single unders
    - 400 m run
    - 100 single unders
    - 200 m run
    - 75 single unders
    - 100 m run
    Finished in 17:42

    Accessory: 4 rounds
    - 10 hammer curls (6 kg) [ Stop, hammer time! ] #HammerCurl
    - 10 French presses (7,5 kg) #DBFrenchPress

    The workout left me with burning skin, and then doing more triceps work after yesterday triceps work was.... not ideal.

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

  6. Today's #Workout

    Warm up:
    - 400 m jog
    - 2 rounds
    - 10 front-bag leg swings e/l
    - 10 lateral leg swings e/l
    - 10 walking lunges
    - 8 m high knee run
    - 8 m glute tap run
    - 3 rounds
    - 30 single unders
    - 100 m run

    Workout: "Did you see my memo?", for time, time cap 18:00, scaled to
    - 600 m run
    - 125 single unders
    - 400 m run
    - 100 single unders
    - 200 m run
    - 75 single unders
    - 100 m run
    Finished in 17:42

    Accessory: 4 rounds
    - 10 hammer curls (6 kg) [ Stop, hammer time! ] #HammerCurl
    - 10 French presses (7,5 kg) #DBFrenchPress

    The workout left me with burning skin, and then doing more triceps work after yesterday triceps work was.... not ideal.

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

  7. Today's #Workout was a pull up accessory session

    Mobility: 2 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions

    Warm up: 3 rounds
    - 20 banded pull aparts
    - 10 deadbug overhead let down (6 kg)

    Strength: 3 rounds
    - 10 barbell skull crushers (10.5 kg)
    - 6 bent over KB rows e/s (16 kg)
    - 45" face up Chinese plank youtube.com/watch?v=FkvKR3nkQts

    After a super long day with some crap, I wanted to do some exercise, but not a full patseruurtje or a wod, this was perfect.

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

  8. Today's #Workout was a Clean & Jerk weightlifting class

    Mobility: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions

    Warm 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 jump

    Lots 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

  9. Today's #Workout was a Clean & Jerk weightlifting class

    Mobility: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions

    Warm 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 jump

    Lots 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

  10. Today's #Workout was another pull up session

    Warm up 1: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up 2: 3 rounds
    - 20 banded pull aparts
    - 10 deadbug overhead let down (6 kg)

    Core: 3 rounds
    - 8 (L+R) Russian twists, feet on floor (12 kg)
    - 10 prone Y's on bench (1,5 kg)

    Modified pull ups: 10 rounds
    - 4 toe assisted pull ups
    - 45-60" rest

    Enjoying the solo work while other people do their thing, there is still camaraderie - like going for a stroll together after our respective workouts

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

  11. Today's #Workout was another pull up session

    Warm up 1: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up 2: 3 rounds
    - 20 banded pull aparts
    - 10 deadbug overhead let down (6 kg)

    Core: 3 rounds
    - 8 (L+R) Russian twists, feet on floor (12 kg)
    - 10 prone Y's on bench (1,5 kg)

    Modified pull ups: 10 rounds
    - 4 toe assisted pull ups
    - 45-60" rest

    Enjoying the solo work while other people do their thing, there is still camaraderie - like going for a stroll together after our respective workouts

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

  12. Today's #Workout pull up program

    Warm up 1: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up 2: 3 rounds
    - 20 banded pull aparts
    - 10 deadbug overhead let down (6 kg)

    Core: 3 rounds
    - 20 quadruped opposites
    - 30" plank on hands

    Strength: 3 rounds
    - 45" batwing hold (9 kg)
    - 10 chest supported inclined bench DB rows (12,5 kg)
    - 10 lateral raises (4 kg)

    Was not feeling the wod, so I did some more pull up accessory work

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

  13. Today's #Workout pull up program

    Warm up 1: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    Warm up 2: 3 rounds
    - 20 banded pull aparts
    - 10 deadbug overhead let down (6 kg)

    Core: 3 rounds
    - 20 quadruped opposites
    - 30" plank on hands

    Strength: 3 rounds
    - 45" batwing hold (9 kg)
    - 10 chest supported inclined bench DB rows (12,5 kg)
    - 10 lateral raises (4 kg)

    Was not feeling the wod, so I did some more pull up accessory work

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

  14. Today's #Workout

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

    Pull up program

    Warm up: 3 rounds
    - 20 banded pull aparts
    - 10 dead bug let down (5 kg)

    Triceps, core & pull: 3 rounds
    - 10 triceps roll ups (3 kg)
    - 10 inverted rows
    - 30" reverse plank

    Modified pull ups: 12 rounds
    - 2 toe assisted pull ups
    - 30" rest

    I tackled this with a "let's see if it goes" since my right arm is not super happy at the moment. So modified to make it slightly lighter.

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

  15. Today's #Workout

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

    Pull up program

    Warm up: 3 rounds
    - 20 banded pull aparts
    - 10 dead bug let down (5 kg)

    Triceps, core & pull: 3 rounds
    - 10 triceps roll ups (3 kg)
    - 10 inverted rows
    - 30" reverse plank

    Modified pull ups: 12 rounds
    - 2 toe assisted pull ups
    - 30" rest

    I tackled this with a "let's see if it goes" since my right arm is not super happy at the moment. So modified to make it slightly lighter.

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

  16. 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 kg

    Air squats: 10x each narrow / wide / standard

    Back squat: #BackSquat
    - 10x empty bar (15 kg)
    - 3x 6: 25 / 30 / 30 kg

    Overhead squat: #OverheadSquat
    - 6x empty bar (15 kg)
    - 5x 5: 18 / 18 / 20 / 20 / 20 kg

    Hang muscle snatch: #HangMuscleSnatch
    - 6x empty bar
    - 5x 3: 20 / 20 / 23 / 24 / 24 kg

    Squat 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

  17. 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 kg

    Air squats: 10x each narrow / wide / standard

    Back squat: #BackSquat
    - 10x empty bar (15 kg)
    - 3x 6: 25 / 30 / 30 kg

    Overhead squat: #OverheadSquat
    - 6x empty bar (15 kg)
    - 5x 5: 18 / 18 / 20 / 20 / 20 kg

    Hang muscle snatch: #HangMuscleSnatch
    - 6x empty bar
    - 5x 3: 20 / 20 / 23 / 24 / 24 kg

    Squat 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

  18. Today's #Workout Pull up program

    Warm up: 3 rounds
    - 1 min thoracic foam rolling
    - 20 banded pull apart
    - 10 dead bug let down (6 kg)

    Core: 4 rounds
    - 3 V-up complex
    - 20" hollow hold
    - 20" superman hold

    Biceps, core & Pulling: 3 rounds
    - 16 alternating renegade rows (8 kg)
    - 20" active bar hang
    - 10 barbell bicep curls (12,5 kg)

    12 ish mins bike @ chill pace

    Still wondering what I am going to do with the programming of the gym, or if I am just going to jump ship and get my own programming so I can at least keep what progress I have made

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

  19. Today's #Workout Pull up program

    Warm up: 3 rounds
    - 1 min thoracic foam rolling
    - 20 banded pull apart
    - 10 dead bug let down (6 kg)

    Core: 4 rounds
    - 3 V-up complex
    - 20" hollow hold
    - 20" superman hold

    Biceps, core & Pulling: 3 rounds
    - 16 alternating renegade rows (8 kg)
    - 20" active bar hang
    - 10 barbell bicep curls (12,5 kg)

    12 ish mins bike @ chill pace

    Still wondering what I am going to do with the programming of the gym, or if I am just going to jump ship and get my own programming so I can at least keep what progress I have made

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

  20. Today's #Workout

    Warm up:
    - 2 mins row
    - 2 rounds: 20 single unders, 10 hollow rocks, 5 strict knee raises
    - 2 rounds: 20" row, 10 single unders, 5 knee raises

    Workout: "Rockets' Red Glare" 5x 3 min work / 1,5 min rest, scaled to
    - 15 cal row
    - 50 single unders
    - max knee raises (20 - 20 - 15 - 15 - 15 = 85)

    Strength: 10 mins to build to a heavy / moderate heavy 3x strict press #StrictPress
    - 10x 15 kg
    - 3x 20 kg
    - 3x 25 kg
    - (faled 27 & also 26 I lowered to)

    I was still stuffed from lunch & ice cream, and this felt horrible.

    Post WOD I taught yoga to a mom & daughter pair. It was a first but I managed to make it engaging for the 9 year old 🤗
    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

  21. Today's #Workout

    Warm up:
    - 2 mins row
    - 2 rounds: 20 single unders, 10 hollow rocks, 5 strict knee raises
    - 2 rounds: 20" row, 10 single unders, 5 knee raises

    Workout: "Rockets' Red Glare" 5x 3 min work / 1,5 min rest, scaled to
    - 15 cal row
    - 50 single unders
    - max knee raises (20 - 20 - 15 - 15 - 15 = 85)

    Strength: 10 mins to build to a heavy / moderate heavy 3x strict press #StrictPress
    - 10x 15 kg
    - 3x 20 kg
    - 3x 25 kg
    - (faled 27 & also 26 I lowered to)

    I was still stuffed from lunch & ice cream, and this felt horrible.

    Post WOD I taught yoga to a mom & daughter pair. It was a first but I managed to make it engaging for the 9 year old 🤗
    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

  22. Today's #Workout was a #Patseruurtje

    Warm up:
    - 20 min bike @ chill pace
    - 3 rounds:
    - 10x banded shoulder extensions
    - 10x banded angels
    - 10x banded shoulder abductions e/s
    - Banded 7's
    - 30" weighed armed circles e/s (1 kg)

    Strength: 20 mins to find 1RM Bench press #BenchPress
    - 10x 15 kg
    - 5x 25 kg
    - 2x 30 kg
    - 1x 35 kg
    - 1x 38 kg (= previous 1RM)
    - 0x 39 kg (could not get it out of "the hole")

    Accessory: 16 min EMOM
    - 12x DB floor presses (8 kg)
    - 16x alternating gorilla rows (16 kg)
    - 40" weighed deadbugs (2,5 kg)
    - 12x Arnold press (5 kg)

    A nice workout, managed to repeat my previous 1RM, which I actually failed the time before.

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

  23. Today's #Workout was a #Patseruurtje

    Warm up:
    - 20 min bike @ chill pace
    - 3 rounds:
    - 10x banded shoulder extensions
    - 10x banded angels
    - 10x banded shoulder abductions e/s
    - Banded 7's
    - 30" weighed armed circles e/s (1 kg)

    Strength: 20 mins to find 1RM Bench press #BenchPress
    - 10x 15 kg
    - 5x 25 kg
    - 2x 30 kg
    - 1x 35 kg
    - 1x 38 kg (= previous 1RM)
    - 0x 39 kg (could not get it out of "the hole")

    Accessory: 16 min EMOM
    - 12x DB floor presses (8 kg)
    - 16x alternating gorilla rows (16 kg)
    - 40" weighed deadbugs (2,5 kg)
    - 12x Arnold press (5 kg)

    A nice workout, managed to repeat my previous 1RM, which I actually failed the time before.

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

  24. Today's #Workout was a weightlifting class with focus on cleans

    Warm up:
    - 10 banded side steps e/s
    - 10 banded front/back steps
    - 10 banded glutes bridges
    - 10 banded 3" down air squats

    Tempo back squats (3" down, 2" bottom hold, up) #TempoBackSquat
    - 6x 15 kg (empty BB)
    - 6x 4 reps: 25 - 30 - 30 - 30 - 30 - 30 kg

    Pendlay rows: 5x 6: 30 - 30 - 30 - 33 - 33 kg #PendlayRow

    Front squats: 5x 5: 35 - 35 - 35 - 35 - 35 kg #FrontSquat

    Clean prep:
    - 5x power cleans (25 kg)
    - 5x power cleans with 1" hold in power + front squat (25 kg)
    - 5x squat cleans (25 kg)

    Squat cleans: 6x 2 (35kg) #SquatClean

    I managed to fail the second clean of two different rounds in different ways, but I just went ahead and did another proper rep. This was fun, nice work but chill

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

  25. Today's #Workout was a weightlifting class with focus on cleans

    Warm up:
    - 10 banded side steps e/s
    - 10 banded front/back steps
    - 10 banded glutes bridges
    - 10 banded 3" down air squats

    Tempo back squats (3" down, 2" bottom hold, up) #TempoBackSquat
    - 6x 15 kg (empty BB)
    - 6x 4 reps: 25 - 30 - 30 - 30 - 30 - 30 kg

    Pendlay rows: 5x 6: 30 - 30 - 30 - 33 - 33 kg #PendlayRow

    Front squats: 5x 5: 35 - 35 - 35 - 35 - 35 kg #FrontSquat

    Clean prep:
    - 5x power cleans (25 kg)
    - 5x power cleans with 1" hold in power + front squat (25 kg)
    - 5x squat cleans (25 kg)

    Squat cleans: 6x 2 (35kg) #SquatClean

    I managed to fail the second clean of two different rounds in different ways, but I just went ahead and did another proper rep. This was fun, nice work but chill

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

  26. 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 marches

    Lats & 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

  27. 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 hold

    Lats 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

  28. Today's #Workout

    Lats for days baby: 8 rounds
    - 4 Pendlay row (first round 25 kg, rest 30 kg)
    - 1-2 min rest

    Grip it and hold on: 4 rounds
    - 100 ft farmer's carry (2x 17,5 kg DB)
    - 20 sec hollow hold
    - 20 sec bar hang

    Core (& 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

  29. Today's #Workout

    Grow 'em lats: 4 rounds
    - 7 KB bent over rows (16 kg)
    - 60" elbow plank
    - 8 lat pull in plank e/s

    Grip (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 Opposites

    The 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

  30. Today's #Workout

    Warm up:
    - 30" pigeon pose e/s
    - 30" wide legged seated forward fold
    - 30" passive squat
    - 2 rounds
    - 8 m crab walk with banded ankles e/s
    - 10 air squats with band below the knees

    Strength: 5x3 back squat
    - Did 50 kg & 16in box because hamstring

    Accessory: 4 rounds
    - 10 Bulgarian split squats e/s (2x 6 kg)
    - 10 knee raises
    - 10 single leg Romanian dead lifts (1x 8kg)

    Scaling, adapting and modifying so my hamstring does not get annoyed

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #BackSquats #BulgarianSplitSquat #KneeRaises #SingleLegRomanianDeadlift

  31. 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" rest

    Short & sweet today since I had office hours for the Mental health & Wellness Yoga teacher training.

    #Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

  32. Today's #Workout

    Pull & lats: 5 rounds
    - 10 alternating gorilla rows (16kg KB)
    - rest as needed

    Hang on: 5 rounds
    - 30-40" active bar hang
    - 60" rest

    Core: 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

  33. Today's #Workout

    Pull: 10 rounds
    - 4 toe assisted pull ups
    - 45" rest

    Arm 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 hold

    Core 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

  34. 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

  35. Today's #Workout

    Lats: 7 rounds
    - 4 single arm benth over dumbbell rows e/s (15 kg)
    - Rest as needed

    Grip: 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/s

    The 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

  36. Today's #Workout

    Warm up 1:
    - 1 km walk
    - 10 mins erg bike

    Warm 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 plank

    Cool down:
    - 1 km walk

    Sore 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

  37. Today's #Workout

    Warm up: 3 rounds
    - 20 deadbugs
    - 30" squat with rotations
    - 3 ATG squats with 3" pause at bottom e/s

    Core: 3 rounds
    - 16 Russian twists (12 kg)
    - 10 prone Ys (2 kg)

    Modified pull ups: 10 rounds
    - 4 toe assisted pull ups
    - 45" rest
    (also known as a 10 min EMOM)

    Just something quick and easy to move a bit, not much more

    #Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

  38. Today's #Workout

    1 km walk + 8 mins bike

    Warm up: 3 rounds
    - 20 banded pull aparts
    - 10 overhead deadbugs (7 kg)

    Core: 3 rounds
    - 20 quadruped opposites
    - 30 sec plank on hands

    Strength: 3 rounds
    - 45 sec batwing hold (7 kg)
    - 10 chest supported DB rows (10 kg)
    - 10 DB lateral raises (4 kg)

    1 km walk

    Needed some movement after the last three days of travel & site visit mostly standing / just walking. Not a fan of the super loud hard dance that was playing today, so I hid in a far away corner where the music wasn't as loud to do my thing

    #Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

  39. Today's #Workout

    Mobility: 2 rounds
    - 10 banded pass overs
    - 10 manmakers

    Warm up: 8 min AMRAP
    - 3 power snatch (empty bar, 15 kg)
    - 3 2" pause front suqat (emtpy bar, 15 kg)
    - 10 deadbugs
    - 4 up-downs
    - 8 box step ups

    Strength: 6x every 90 sec: 2 2" pause front squat (at around 80% of 1RM) #PauseFrontSquat #FrontSquat
    - 35 kg
    - 36 kg
    - 37 kg
    - 38 kg
    - 39 kg
    - 40 kg

    Workout: Camaro (scaled to)
    - 2 rounds:
    - 15 power snatch (empty 15 kg bar)
    - 15 bar facing burpees
    - Finished in 4:37
    - At minute 6: 2 rounds:
    - 12 overhead squats (empty 15 kg bar)
    - 12 burpee box step overs (20 in)
    - Finished in 4:26
    - At minute 12: 2 rounds:
    - 10 squat snatch (emtpy 15 kg bar)
    - 10 burpee box get over (24 in)
    - Finished in 4:55

    Getting into the WODs again, having fun, this one left me quite flushed for a while after, but I kept a good tempo & scaled well since goal was 4:00 per round and timecap 5:00 to get some at least some rest between parts.

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

  40. Today's #Workout

    Warm up
    - 20 banded pull aparts (9 kg band)
    - 10 overhead deadbugs (7 kg)

    Triceps, core & pulling: 3 rounds
    - 10 triceps roll backs (3 kg)
    - 10 inverted rows
    - 30" reverse plank

    Modified pull ups: 12 rounds
    - 2 toe assisted pull ups
    - 30" rest

    Lats & arms: 5 rounds
    - 45" batwing hold (6 kg)
    - 10 chest supported DB rows (10 kg)
    - 10 lateral DB raises (3 kg)

    More core: 3 rounds
    - 10 deadbugs
    - 20 quadruped opposites
    - 30" side plank e/s
    - 30" plank (on hands)

    1 km walk there & 1 km back too

    #Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

  41. Today's #Workout

    Warm up: 3 rounds
    - 20 banded pull aparts
    - 10 overhead deadbugs (7 kg)

    Core: 4 rounds
    - 3 V-up complex (modified to: tuck up, leg out, leg out, tuck up)
    - 20" superman hold

    Biceps, core & pull: 3 rounds
    - 8 renegade rows e/s (7,5 kg)
    - 20" active bar hang
    - 10 barbell bicep curls (12,5 kg)

    Lats for days: 5 rounds
    - 8 triceps roll baks (2,5 kg)
    - 6 Pendley rows (3 rounds 30 kg, 2 rounds 25 kg)

    Grip & core: 4 rounds
    - 16 m suitcase carry e/a (20 kg)
    - 10 oblique raises e/s (20 kg)
    - 10 weighed sit ups (8 kg)

    #Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grips #Pullups #GymGoals

  42. Today's #Workout

    Warm up: 3 rounds
    - 20 banded pull apart (9kg band, doubled)
    - 10 overhead deadbugs (7 kg DB)

    Upper back & pulling: 3 rounds
    - 10 inverted rows
    - 10 prone Ys (1 kg plates)
    - 10 banded lat pull downs (15 kg band)

    Lat building: 6 rounds
    - 6 single arm bent over DB rows (first round 12,5 kg, then Ona said go up, 15 kg)

    Grip: 4 rounds
    - 30" active bar hang
    - 3 plate pinch around the world e/s (rigged a 5 kg plate with 2 1kg plates and a thick elastic to make a 7 kg plate, since 5 is too light & 10 is too heavy at the moment)

    Core: 4 rounds
    - 10 plank rotations e/s
    - 10 standing banded fire hydrants e/s
    - 10 single leg straddle e/s

    #Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grips #Pullups #GymGoals

  43. #workoutoftheday

    X5:
    1️⃣ banded pull-up x5
    2️⃣ banded dip x5
    3️⃣ [3 single-unders + 1 double-under] x10
    4️⃣ push-up x3
    5️⃣ sit-through 10x/side
    6️⃣ elevated single-calf raise x10/side @ 2kg

    For the rope skipping combo the number of max reps I could do without stopping is 3. I'm lacking endurance for the 4th DU, my jump is not performed well. Still I feel that I'm improving.

    #fitodon #fitness #mastolift

  44. #workoutoftheday

    X5:
    1️⃣ banded pull-up x5
    2️⃣ banded dip x5
    3️⃣ [3 single-unders + 1 double-under] x10
    4️⃣ push-up x3
    5️⃣ sit-through 10x/side
    6️⃣ elevated single-calf raise x10/side @ 2kg

    For the rope skipping combo the number of max reps I could do without stopping is 3. I'm lacking endurance for the 4th DU, my jump is not performed well. Still I feel that I'm improving.

    #fitodon #fitness #mastolift

  45. #workoutoftheday

    X4:
    1️⃣ banded pull-up x6
    2️⃣ fitball hamstring curl x12
    3️⃣ push-up x3
    4️⃣ lunge x24 @ 15kg
    5️⃣ mountain climbers x60
    6️⃣ fitball ab roll out x10

    ➡️ 15-min k-pop dance
    #StrayKids #lalalala #megaverse
    youtu.be/oFvNQUHbOik
    #ateez #bouncy #halazia #guerrilla
    youtu.be/gQKufh2hl9w

    My two kids joined me in this workout. I even had to help them inside the band and lift them up to do the pull-ups 😁
    It took us ages to finish 4 laps but we had fun!

    #fitodon #fitness #mastolift #kpop #dance

  46. #workoutoftheday

    X4:
    1️⃣ banded pull-up x6
    2️⃣ fitball hamstring curl x12
    3️⃣ push-up x3
    4️⃣ lunge x24 @ 15kg
    5️⃣ mountain climbers x60
    6️⃣ fitball ab roll out x10

    ➡️ 15-min k-pop dance
    #StrayKids #lalalala #megaverse
    youtu.be/oFvNQUHbOik
    #ateez #bouncy #halazia #guerrilla
    youtu.be/gQKufh2hl9w

    My two kids joined me in this workout. I even had to help them inside the band and lift them up to do the pull-ups 😁
    It took us ages to finish 4 laps but we had fun!

    #fitodon #fitness #mastolift #kpop #dance

  47. #workoutoftheday

    X2:
    1️⃣ rope skipping combo: [3 SU + 1 DU] x10
    Then I felt a sudden but light pain on my problematic right calf and I decided to leave this exercise off. Damn it, I hope it won't bother me for the rest of the week 😭

    X5:
    2️⃣ banded pull-up x5
    3️⃣ banded dip x3
    4️⃣ burpee x10
    4️⃣ single-leg Romanian deadlift @ 12 kg x8/leg
    5️⃣ single-leg bridge x10/leg

    #fitodon #fitness #mastolift

  48. #workoutoftheday

    X5:
    1️⃣ banded pull-up x5
    2️⃣ rope skipping: 3 SU + 1 DU x10
    3️⃣ push-up x3
    4️⃣ back squat @ 14kg x12
    5️⃣ sit-through x16 (x8/side)
    6️⃣ single-calf raise @ 2,5kg x12

    I want to get more serious about learning double-unders, so this evening I changed strategy and did one double-under every 3 single-under.
    The max reps of this combo I could chain without stopping is 4.

    #fitodon #fitness #mastolift

  49. #workoutoftheday #circuittraining

    2x45s, 2x30s:
    1️⃣ squat jump
    2️⃣ punching bag
    3️⃣ flutters
    4️⃣ lateral shoulder raise @ 6kg
    5️⃣ lunges
    6️⃣ one-leg hopping into circles
    7️⃣ front shoulder raise @ 10kg
    8️⃣ reversed plank
    9️⃣ battle rope
    🔟 4-tempo lying leg raise

    #fitness #fitodon #mastolift

  50. #workoutoftheday

    I felt a bit tired and I didn't complete 5 laps as usual, only 4. I guess I still haven't completely recovered from Saturday's urban trail.

    X4:
    1️⃣ banded pull-up x5
    2️⃣ hanging knee raise x10
    3️⃣ push-up x3
    4️⃣ deadlift x10 @ 40kg
    5️⃣ burpee x10
    6️⃣ side plank 30s/side

    #fitodon #fitness #mastolift