#workoutoftheday — Public Fediverse posts

Outdoor #workoutOfTheDay

x4:
1️⃣ Inclined push-up @ 35cm x7
2️⃣ Banded Bulgarian split squat @ ~20kg x10/side
3️⃣ Inclined laying leg raises x12
4️⃣ Banded face pull @ ~40kg x14
5️⃣ Banded leg abduction @ ~15kg x12/side

I didn't post it, but I tried #joggling with 3 clubs on Thursday. It was awful! Wind, arms exhaustion and lack of experience made me drop them 28 (🫨!) times in just 1 km.

I had to try this at least once. Alas I'm not yet ready. Sticking to balls for #EJC2026

#fitodon

Outdoor #workoutOfTheDay

x4:
1️⃣ Inclined push-up @ 35cm x7
2️⃣ Banded Bulgarian split squat @ ~20kg x10/side
3️⃣ Inclined laying leg raises x12
4️⃣ Banded face pull @ ~40kg x14
5️⃣ Banded leg abduction @ ~15kg x12/side

I didn't post it, but I tried #joggling with 3 clubs on Thursday. It was awful! Wind, arms exhaustion and lack of experience made me drop them 28 (🫨!) times in just 1 km.

I had to try this at least once. Alas I'm not yet ready. Sticking to balls for #EJC2026

#fitodon

Today's #Workout a pull up focused workout

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

Core: 4 rounds
- 8 deadbugs
- 8 plank bring throughs e/s (9 kg)
- 8 hollow rocks

Strength: 4 rounds
- 10 Australian pull ups
- 10 prone Ys (1 kg)
- 10 banded lat pull downs (25+15 kg band since all the big bands were taken)

Run: 2km (I think it was faster than last week, but I did a booboo with my watch, so I have absolutely no proof of the whole workout!)

Nice chill workout working on achieving stuff.

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

Today's #Workout a pull up focused workout

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

Core: 4 rounds
- 8 deadbugs
- 8 plank bring throughs e/s (9 kg)
- 8 hollow rocks

Strength: 4 rounds
- 10 Australian pull ups
- 10 prone Ys (1 kg)
- 10 banded lat pull downs (25+15 kg band since all the big bands were taken)

Run: 2km (I think it was faster than last week, but I did a booboo with my watch, so I have absolutely no proof of the whole workout!)

Nice chill workout working on achieving stuff.

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

Today's #Workout

Mobility: 3 rounds
- 10 banded hamstring extensions e/s
- 10 foam roller glutes bridges
- 1 min hamstring foam rolling e/s

Warm up:
- 2 min bike
- 3 rounds
- 10 glutes bridges
- 10 deadbugs e/s
- 10 PVC/barbell good mornings
- 5 PVC/barbell deadlifts
- 4 lateral up-downs over the bar
- 2 rounds
- 3 deadlifts (increasing weight)
- 4 lateral burpees over the bar

Strength: 10 min E2MOM
- 3 deadstop deadlifts at 70% 1RM / RPE8 (62 kg) #DeadstopDeadlift

Workout: Crossfit Games 8.4 Heavy" 5 rounds for time, timecap 10 min, scaled to
- 5 deadlifts 60 kg
- 10 lateral burpees over the bar
finished in 8:28, only dropped the barbell after the last deadlift of the last round, keeping tension all the time to build more strength

It was a nice workout all in all, harder than it looks on paper, but very satisfying.

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

Today's #Workout

Mobility: 3 rounds
- 10 banded hamstring extensions e/s
- 10 foam roller glutes bridges
- 1 min hamstring foam rolling e/s

Warm up:
- 2 min bike
- 3 rounds
- 10 glutes bridges
- 10 deadbugs e/s
- 10 PVC/barbell good mornings
- 5 PVC/barbell deadlifts
- 4 lateral up-downs over the bar
- 2 rounds
- 3 deadlifts (increasing weight)
- 4 lateral burpees over the bar

Strength: 10 min E2MOM
- 3 deadstop deadlifts at 70% 1RM / RPE8 (62 kg) #DeadstopDeadlift

Workout: Crossfit Games 8.4 Heavy" 5 rounds for time, timecap 10 min, scaled to
- 5 deadlifts 60 kg
- 10 lateral burpees over the bar
finished in 8:28, only dropped the barbell after the last deadlift of the last round, keeping tension all the time to build more strength

It was a nice workout all in all, harder than it looks on paper, but very satisfying.

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

Today's #Workout was a #Strongman session

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 3" down banded air squats
- 10 1" hold glutes bridges

Workout: 36 min E2MOM, teams ot 2, with @jan ☺️
- 24 Axle bar deadlift (ygig) (40,5 kg)
- Sled pull (ygig) (round 1&2: 135 kg, round 3: 160 kg)
- Yoke walk (ygig) (round 1&3: 79 kg; round 2: 89 kg)
- 12 Shoulder to shoulder press (15 kg bar + 5 kg plate on my side, 5 kg plate (round 1) & additional 5 kg)
- 30 American KB swings (16 kg - I tried 20 kg after we finished, it goes, but I need practice)
- 20 weighed walking lunges (12,5 kg)

It was fun doing another strongman workout today, left me absolutely knackered 😉

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

Today's #Workout was a #Strongman session

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 3" down banded air squats
- 10 1" hold glutes bridges

Workout: 36 min E2MOM, teams ot 2, with @jan ☺️
- 24 Axle bar deadlift (ygig) (40,5 kg)
- Sled pull (ygig) (round 1&2: 135 kg, round 3: 160 kg)
- Yoke walk (ygig) (round 1&3: 79 kg; round 2: 89 kg)
- 12 Shoulder to shoulder press (15 kg bar + 5 kg plate on my side, 5 kg plate (round 1) & additional 5 kg)
- 30 American KB swings (16 kg - I tried 20 kg after we finished, it goes, but I need practice)
- 20 weighed walking lunges (12,5 kg)

It was fun doing another strongman workout today, left me absolutely knackered 😉

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

Today's #Workout was a #Strongman session

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 3" down banded air squats
- 10 1" hold glutes bridges

Workout: 36 min E2MOM, teams ot 2, with @jan ☺️
- 24 Axle bar deadlift (ygig) (40,5 kg)
- Sled pull (ygig) (round 1&2: 135 kg, round 3: 160 kg)
- Yoke walk (ygig) (round 1&3: 79 kg; round 2: 89 kg)
- 12 Shoulder to shoulder press (15 kg bar + 5 kg plate on my side, 5 kg plate (round 1) & additional 5 kg)
- 30 American KB swings (16 kg - I tried 20 kg after we finished, it goes, but I need practice)
- 20 weighed walking lunges (12,5 kg)

It was fun doing another strongman workout today, left me absolutely knackered 😉

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

Today's #Workout was a #Strongman session

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 3" down banded air squats
- 10 1" hold glutes bridges

Workout: 36 min E2MOM, teams ot 2, with @jan ☺️
- 24 Axle bar deadlift (ygig) (40,5 kg)
- Sled pull (ygig) (round 1&2: 135 kg, round 3: 160 kg)
- Yoke walk (ygig) (round 1&3: 79 kg; round 2: 89 kg)
- 12 Shoulder to shoulder press (15 kg bar + 5 kg plate on my side, 5 kg plate (round 1) & additional 5 kg)
- 30 American KB swings (16 kg - I tried 20 kg after we finished, it goes, but I need practice)
- 20 weighed walking lunges (12,5 kg)

It was fun doing another strongman workout today, left me absolutely knackered 😉

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

Today's #Workout was a #Strongman session

Warm up: 2 rounds
- 8 m banded shuffles e/s
- 10 3" down banded air squats
- 10 1" hold glutes bridges

Workout: 36 min E2MOM, teams ot 2, with @jan ☺️
- 24 Axle bar deadlift (ygig) (40,5 kg)
- Sled pull (ygig) (round 1&2: 135 kg, round 3: 160 kg)
- Yoke walk (ygig) (round 1&3: 79 kg; round 2: 89 kg)
- 12 Shoulder to shoulder press (15 kg bar + 5 kg plate on my side, 5 kg plate (round 1) & additional 5 kg)
- 30 American KB swings (16 kg - I tried 20 kg after we finished, it goes, but I need practice)
- 20 weighed walking lunges (12,5 kg)

It was fun doing another strongman workout today, left me absolutely knackered 😉

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

Today's #Workout was a team workout for the holiday

Warm up:
- 400 m run
- 3 rounds
- 10 banded good mornings (24 kg black band)
- 10 banded strict presses (idem)
- 6 kettlebell windmills e/s (6 kg)
- 6 box step overs (20 in)
- 5 deadlifts (build in weight: 15 - 35 - 45 kg)

Workout: teams of 4 30 min AMRAP: 2 team members chip at movements synchro style, third team member rowing, fourth resting, rotate as you want
- 30 deadlifts (45 kg)
- 20 devil presses (8 kg)
- 10 burpee box get overs (30 in)
- 400 m run

We managed 3 whole rounds + 25 deadlifts, and something like 296 cal on the rower.

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

Today's #Workout was a team workout for the holiday

Warm up:
- 400 m run
- 3 rounds
- 10 banded good mornings (24 kg black band)
- 10 banded strict presses (idem)
- 6 kettlebell windmills e/s (6 kg)
- 6 box step overs (20 in)
- 5 deadlifts (build in weight: 15 - 35 - 45 kg)

Workout: teams of 4 30 min AMRAP: 2 team members chip at movements synchro style, third team member rowing, fourth resting, rotate as you want
- 30 deadlifts (45 kg)
- 20 devil presses (8 kg)
- 10 burpee box get overs (30 in)
- 400 m run

We managed 3 whole rounds + 25 deadlifts, and something like 296 cal on the rower.

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

Today's #Workout was a team workout for the holiday

Warm up:
- 400 m run
- 3 rounds
- 10 banded good mornings (24 kg black band)
- 10 banded strict presses (idem)
- 6 kettlebell windmills e/s (6 kg)
- 6 box step overs (20 in)
- 5 deadlifts (build in weight: 15 - 35 - 45 kg)

Workout: teams of 4 30 min AMRAP: 2 team members chip at movements synchro style, third team member rowing, fourth resting, rotate as you want
- 30 deadlifts (45 kg)
- 20 devil presses (8 kg)
- 10 burpee box get overs (30 in)
- 400 m run

We managed 3 whole rounds + 25 deadlifts, and something like 296 cal on the rower.

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

Today's #Workout was a team workout for the holiday

Warm up:
- 400 m run
- 3 rounds
- 10 banded good mornings (24 kg black band)
- 10 banded strict presses (idem)
- 6 kettlebell windmills e/s (6 kg)
- 6 box step overs (20 in)
- 5 deadlifts (build in weight: 15 - 35 - 45 kg)

Workout: teams of 4 30 min AMRAP: 2 team members chip at movements synchro style, third team member rowing, fourth resting, rotate as you want
- 30 deadlifts (45 kg)
- 20 devil presses (8 kg)
- 10 burpee box get overs (30 in)
- 400 m run

We managed 3 whole rounds + 25 deadlifts, and something like 296 cal on the rower.

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

Today's #Workout was a team workout for the holiday

Warm up:
- 400 m run
- 3 rounds
- 10 banded good mornings (24 kg black band)
- 10 banded strict presses (idem)
- 6 kettlebell windmills e/s (6 kg)
- 6 box step overs (20 in)
- 5 deadlifts (build in weight: 15 - 35 - 45 kg)

Workout: teams of 4 30 min AMRAP: 2 team members chip at movements synchro style, third team member rowing, fourth resting, rotate as you want
- 30 deadlifts (45 kg)
- 20 devil presses (8 kg)
- 10 burpee box get overs (30 in)
- 400 m run

We managed 3 whole rounds + 25 deadlifts, and something like 296 cal on the rower.

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

#workoutOfTheDay

🚴‍♀️ Cycling to Quartier Libre 10'
🌡️8' warm-up

🏃‍♀️🤹‍♀️ #joggling 3 laps ➡️ 3.16 km w/ 25 ball drops
AJE* = 126.4 m

🚴‍♀️ Back home 10'

I am so not ready for this 5k. I have 3 joggling workouts left before leaving for the EJC. So the plan is to try 4 laps (~ 4k) next, hoping that my arms will hold for another 8 min.

Today was sunny with moderate wind. A few bursts made my balls drop, but the temperature was enjoyable at 20°C.

* Avg #Juggling Endurance

#fitodon #running

#workoutOfTheDay

🚴‍♀️ Cycling to Quartier Libre 10'
🌡️8' warm-up

🏃‍♀️🤹‍♀️ #joggling 3 laps ➡️ 3.16 km w/ 25 ball drops
AJE* = 126.4 m

🚴‍♀️ Back home 10'

I am so not ready for this 5k. I have 3 joggling workouts left before leaving for the EJC. So the plan is to try 4 laps (~ 4k) next, hoping that my arms will hold for another 8 min.

Today was sunny with moderate wind. A few bursts made my balls drop, but the temperature was enjoyable at 20°C.

* Avg #Juggling Endurance

#fitodon #running

#workoutOfTheDay

🚴‍♀️ Cycling to Quartier Libre 10'
🌡️8' warm-up

🏃‍♀️🤹‍♀️ #joggling 3 laps ➡️ 3.16 km w/ 25 ball drops
AJE* = 126.4 m

🚴‍♀️ Back home 10'

I am so not ready for this 5k. I have 3 joggling workouts left before leaving for the EJC. So the plan is to try 4 laps (~ 4k) next, hoping that my arms will hold for another 8 min.

Today was sunny with moderate wind. A few bursts made my balls drop, but the temperature was enjoyable at 20°C.

* Avg #Juggling Endurance

#fitodon #running

#workoutOfTheDay

🚴‍♀️ Cycling to Quartier Libre 10'
🌡️8' warm-up

🏃‍♀️🤹‍♀️ #joggling 3 laps ➡️ 3.16 km w/ 25 ball drops
AJE* = 126.4 m

🚴‍♀️ Back home 10'

I am so not ready for this 5k. I have 3 joggling workouts left before leaving for the EJC. So the plan is to try 4 laps (~ 4k) next, hoping that my arms will hold for another 8 min.

Today was sunny with moderate wind. A few bursts made my balls drop, but the temperature was enjoyable at 20°C.

* Avg #Juggling Endurance

#fitodon #running

#workoutOfTheDay

🚴‍♀️ Cycling to Quartier Libre 10'
🌡️8' warm-up

🏃‍♀️🤹‍♀️ #joggling 3 laps ➡️ 3.16 km w/ 25 ball drops
AJE* = 126.4 m

🚴‍♀️ Back home 10'

I am so not ready for this 5k. I have 3 joggling workouts left before leaving for the EJC. So the plan is to try 4 laps (~ 4k) next, hoping that my arms will hold for another 8 min.

Today was sunny with moderate wind. A few bursts made my balls drop, but the temperature was enjoyable at 20°C.

* Avg #Juggling Endurance

#fitodon #running

Today's #Workout was a foundations with Pull Up Focus

Warm up 1: 3 rounds
- 10 PVC pass throughs
- 30" pinch grip hold (6 kg)
- 30" hollow hold

Warm up 2: 3 rounds
- 30" passive bar hang
- 6 ring rows
- 8 biceps curls (6 - 7 - 7,5 kg)

Workout: 20 min EMOM
- 8 ring rows with 3" lowering
- 35" pinch grip hold (6 kg)
- 5 negative pull ups (toe assisted / purple band / yellow band / purple band)
- 8 bicep curls (7,5 kg)
- 40" hollow hold (odd rounds) / superman hold (even rounds) (last round + 1kg plates)

And after all this, bar hang test: managed 1 minute!

Different way of working on pull ups today, was fun with a class setting.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Foundations #PullUps #BicepCurls #PinchGripHold

Today's #Workout was a foundations with Pull Up Focus

Warm up 1: 3 rounds
- 10 PVC pass throughs
- 30" pinch grip hold (6 kg)
- 30" hollow hold

Warm up 2: 3 rounds
- 30" passive bar hang
- 6 ring rows
- 8 biceps curls (6 - 7 - 7,5 kg)

Workout: 20 min EMOM
- 8 ring rows with 3" lowering
- 35" pinch grip hold (6 kg)
- 5 negative pull ups (toe assisted / purple band / yellow band / purple band)
- 8 bicep curls (7,5 kg)
- 40" hollow hold (odd rounds) / superman hold (even rounds) (last round + 1kg plates)

Different way of working on pull ups today, was fun with a class setting.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Foundations #PullUps #BicepCurls #PinchGripHold

Today's #Workout was a foundations with Pull Up Focus

Warm up 1: 3 rounds
- 10 PVC pass throughs
- 30" pinch grip hold (6 kg)
- 30" hollow hold

Warm up 2: 3 rounds
- 30" passive bar hang
- 6 ring rows
- 8 biceps curls (6 - 7 - 7,5 kg)

Workout: 20 min EMOM
- 8 ring rows with 3" lowering
- 35" pinch grip hold (6 kg)
- 5 negative pull ups (toe assisted / purple band / yellow band / purple band)
- 8 bicep curls (7,5 kg)
- 40" hollow hold (odd rounds) / superman hold (even rounds) (last round + 1kg plates)

And after all this, bar hang test: managed 1 minute!

Different way of working on pull ups today, was fun with a class setting.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Foundations #PullUps #BicepCurls #PinchGripHold

Today's #Workout was a foundations with Pull Up Focus

Warm up 1: 3 rounds
- 10 PVC pass throughs
- 30" pinch grip hold (6 kg)
- 30" hollow hold

Warm up 2: 3 rounds
- 30" passive bar hang
- 6 ring rows
- 8 biceps curls (6 - 7 - 7,5 kg)

Workout: 20 min EMOM
- 8 ring rows with 3" lowering
- 35" pinch grip hold (6 kg)
- 5 negative pull ups (toe assisted / purple band / yellow band / purple band)
- 8 bicep curls (7,5 kg)
- 40" hollow hold (odd rounds) / superman hold (even rounds) (last round + 1kg plates)

And after all this, bar hang test: managed 1 minute!

Different way of working on pull ups today, was fun with a class setting.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Foundations #PullUps #BicepCurls #PinchGripHold

Today's #Workout was a foundations with Pull Up Focus

Warm up 1: 3 rounds
- 10 PVC pass throughs
- 30" pinch grip hold (6 kg)
- 30" hollow hold

Warm up 2: 3 rounds
- 30" passive bar hang
- 6 ring rows
- 8 biceps curls (6 - 7 - 7,5 kg)

Workout: 20 min EMOM
- 8 ring rows with 3" lowering
- 35" pinch grip hold (6 kg)
- 5 negative pull ups (toe assisted / purple band / yellow band / purple band)
- 8 bicep curls (7,5 kg)
- 40" hollow hold (odd rounds) / superman hold (even rounds) (last round + 1kg plates)

And after all this, bar hang test: managed 1 minute!

Different way of working on pull ups today, was fun with a class setting.

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Foundations #PullUps #BicepCurls #PinchGripHold

#workoutOfTheDay #homeWorkout

Sadly I haven't been consistent with my training lately. However new week, new beginning 💪

#mobility 60s each:
*️⃣ F-fold w/ clasped hands
*️⃣ Pyramid pose e/s
*️⃣ Half split e/s
*️⃣ Low lunge e/s
*️⃣ Supine hamstring & hip stretch e/s
*️⃣ Deep squat

x4:
1️⃣ Knee push-up x13
2️⃣ SL hamstring curl @ 7,5 kg x10 e/s
3️⃣ Hanging side knee raise x6 e/e
4️⃣ TRX pull-up x6
5️⃣ TRX SL deep squat x6 e/a

N.5 is a killer ☠️. Upper and lower body both contribute to the movement.

#fitodon

#workoutOfTheDay #homeWorkout

Sadly I haven't been consistent with my training lately. However new week, new beginning 💪

#mobility 60s each:
*️⃣ F-fold w/ clasped hands
*️⃣ Pyramid pose e/s
*️⃣ Half split e/s
*️⃣ Low lunge e/s
*️⃣ Supine hamstring & hip stretch e/s
*️⃣ Deep squat

x4:
1️⃣ Knee push-up x13
2️⃣ SL hamstring curl @ 7,5 kg x10 e/s
3️⃣ Hanging side knee raise x6 e/e
4️⃣ TRX pull-up x6
5️⃣ TRX SL deep squat x6 e/a

N.5 is a killer ☠️. Upper and lower body both contribute to the movement.

#fitodon

#workoutOfTheDay #homeWorkout

Sadly I haven't been consistent with my training lately. However new week, new beginning 💪

#mobility 60s each:
*️⃣ F-fold w/ clasped hands
*️⃣ Pyramid pose e/s
*️⃣ Half split e/s
*️⃣ Low lunge e/s
*️⃣ Supine hamstring & hip stretch e/s
*️⃣ Deep squat

x4:
1️⃣ Knee push-up x13
2️⃣ SL hamstring curl @ 7,5 kg x10 e/s
3️⃣ Hanging side knee raise x6 e/e
4️⃣ TRX pull-up x6
5️⃣ TRX SL deep squat x6 e/a

N.5 is a killer ☠️. Upper and lower body both contribute to the movement.

#fitodon

#workoutOfTheDay #homeWorkout

Sadly I haven't been consistent with my training lately. However new week, new beginning 💪

#mobility 60s each:
*️⃣ F-fold w/ clasped hands
*️⃣ Pyramid pose e/s
*️⃣ Half split e/s
*️⃣ Low lunge e/s
*️⃣ Supine hamstring & hip stretch e/s
*️⃣ Deep squat

x4:
1️⃣ Knee push-up x13
2️⃣ SL hamstring curl @ 7,5 kg x10 e/s
3️⃣ Hanging side knee raise x6 e/e
4️⃣ TRX pull-up x6
5️⃣ TRX SL deep squat x6 e/a

N.5 is a killer ☠️. Upper and lower body both contribute to the movement.

#fitodon

#workoutOfTheDay #homeWorkout

Sadly I haven't been consistent with my training lately. However new week, new beginning 💪

#mobility 60s each:
*️⃣ F-fold w/ clasped hands
*️⃣ Pyramid pose e/s
*️⃣ Half split e/s
*️⃣ Low lunge e/s
*️⃣ Supine hamstring & hip stretch e/s
*️⃣ Deep squat

x4:
1️⃣ Knee push-up x13
2️⃣ SL hamstring curl @ 7,5 kg x10 e/s
3️⃣ Hanging side knee raise x6 e/e
4️⃣ TRX pull-up x6
5️⃣ TRX SL deep squat x6 e/a

N.5 is a killer ☠️. Upper and lower body both contribute to the movement.

#fitodon

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 https://www.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

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 https://www.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

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 https://www.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

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 https://www.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