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Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#workoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Foundations" class="mention hashtag" rel="nofollow noopener" target="_blank">#Foundations</a> class3x * 10 Banded Tricep Extensions * 10 Banded Lat Pull Downs * 18 Banded Face Pulls * 1' Rest3x * 30" Active Hang * 10 Bicep Curls (2x 7.5kg) * 6 Scap Pull-Ups * 1' Rest3x * 6/6 Single Arm Dumbbell Rows (12.5 / 15 / 17.5 kg) * 3 Negative Pull-Ups * 1' RestEMOM 20' * 6 Elastic Assisted Pull-Ups * 8 Ring Rows * 6 Elastic Assisted Chin-Ups * 20" Chin Over The Bar Hold * 1' RestOw my arms.<a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#workout</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#FunctionalFitnessEndgame</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#workoutoftheday</a>🌡️mobility 10'x4: 1️⃣ Push-up x4 2️⃣ Dragon 🐉 @ 10 kg x6/side 3️⃣ Single calf raise @ 20 kg x8/side 4️⃣ Band-assisted pull-up x4 5️⃣ Squat-rack-assisted pistol squat x8/side 6️⃣ V-up x8Surprisingly I don't feel sore after my first half marathon yesterday. Achilles tendon feels quite ok today. Am I finally recovered 🤩? I may even attempt a short <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> session tomorrow to see how it reacts.<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a>

TissekHacksquat lovemaking <a href="https://mastodon.nu/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#gym</a> <a href="https://mastodon.nu/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a> <a href="https://mastodon.nu/tags/training" class="mention hashtag" rel="nofollow noopener" target="_blank">#training</a> <a href="https://mastodon.nu/tags/Friskis" class="mention hashtag" rel="nofollow noopener" target="_blank">#Friskis</a> <a href="https://mastodon.nu/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#workoutoftheday</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#workoutOfTheDay</a>First a technical strength piece: snatch balance.2x 2 Snatch Balance, which I did with 17kg. 2x 5 Sots Presses. Upped from 7.5kg last time to 12.5kg now.<a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#workout</a>: "Last Night" AMRAP 10' * 5 Hang Clean and Jerks * 10 Back Squats * 15 Hanging Leg RaisesI loaded the bar with 30kg, which was plenty for the jerks. But heavier than I've done in a while for clean and jerks, so I'm happy.Finished 5 rounds and 4 reps<a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#wod</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#Workout</a>Hamstring rehab: - 3 rounds - 5x 25" nordic hold - 5x 5" hold SLRD (BB, 25 kg) e/s - 10x KAS glute bridge (BB, 25 kg) - tabata glute bridge with lat pull downMobility: 2 rounds - 10 banded pass through - 10 bootstrap squatsWarm up: 8 min AMRAP - 8 m lizard crawl - 5 roll & reach - 5 PVC snatch push press - 5 PVC drop snatch - 5 PVC snatch sots pressStrength: - 2x 2:00: 2 snatch balance (20 kg) - 2x 2:00: 5 sots press (15 kg)Workout: "Last night" 10:00 AMRAP, scaled to - 5 hang clean & jerk (25 kg) - 10 back squats (25 kg) - 15 knee raises Did 4 rounds + 5 repsSlowly building weights back up everywhere. Also missed that the workout was clean & jerk, and though 25 kg clean is fine. Then I had to jerk it. Which went ok.<a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#CrossFit</a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#CrossfitForYoga</a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#Wod</a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#Fitness</a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#GymLife</a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#StrengthTraining</a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#OlympicLifting</a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#Fitodon</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#workoutoftheday</a> 1h gym class, low impact.This time we worked less on core muscles and more on mobility. We used a light squeezable ball for many exercises.I am starting to like this class for its variety.<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#workoutoftheday</a>🚴‍♀️ 8 km bike ride 🌡️ Mobility 20'x3: 1️⃣ Bench press @ 15 kg x10 2️⃣ Bulgarian 🇧🇬 split squat @ 10 kg x8/side 3️⃣ Loaded beast to front kick & back x2/side 4️⃣ Lats pulldown @ 40, 40, 45 kg x8 5️⃣ Box jump @ 40 cm x10 6️⃣ Mountain climbers x30/sideKeeping it easy because of my HM this Sunday.<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#Workout</a>Hamstring rehab: 2 rounds (short on time again, thanks work) - 5x 25" nordic hold - 5x 5" hold SLRD (BB, 25 kg) e/s - 10x KAS glute bridge (BB, 25 kg)Warm up: 8 min AMRAP - 30" machine - 5 dynamic squat - 10 deadbug - 10 glute bridge (on heels) - 5 inchworms - 5 suitcase deadlift e/sStrength: deficit deadlift 2x <a href="https://fedi.kcore.org/tags/DeficitDeadlift" class="mention hashtag" rel="nofollow noopener" target="_blank">#DeficitDeadlift</a> - 3x 55 kg - 2x 60 kg - 1x 65 kg So happy with this result and no pain or discomfort in the hamstringWorkout: "Pack Out" 4x (2:30 work - 2:30 rest) - 10 cal row - 10 cal echo bike / 15 cal ski or erg bike - max shuttle runs Round 1 row, echo, 5 shuttle runs; Round 2 row, erg bike, 3,5 shuttle runs; Round 3 row, echo, 6 shuttle runs; Round 4 row, ski erg, 3 shuttle runsDon't like cardio based workouts <a href="https://fedi.kcore.org/tags/CardioIsHardio" class="mention hashtag" rel="nofollow noopener" target="_blank">#CardioIsHardio</a><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#CrossFit</a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#CrossfitForYoga</a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#Wod</a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#Fitness</a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#GymLife</a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#StrengthTraining</a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#OlympicLifting</a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#Fitodon</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#workoutOfTheDay</a> Warm Up:AMRAP 8' * 30" Machine * 5 Dynamic Squat Stretches * 10 Deadbugs (each) * 10 Glute Bridges * 5 Inchworms * 5 Dumbbell Suitcase Deadlifts (@ 20kg)Then a strength piece: 2x * 3 Deficit Deadlifts @ 75% 1RM (100kg) * 2x Deficit Deadlifts @ 85% 1RM (110kg) * 1x Deficit Deadlifts @ 90% 1RM (117kg)2'30" for each set.Then the pure cardio <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#workout</a> "Pack Out" 4x AMRAP 2'30" * 18 kcal Bike Erg * 12 kcal Row Erg * Max BurpeesI managed to squeeze out 9 / 9 / 6 / 5 burpees. I hate burpees. <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#weightlifting</a> <a href="https://fedi.kcore.org/tags/functionalfitnessendgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#functionalfitnessendgame</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#Workout</a>Hamstring rehab: 4 rounds (another short on time day) - 5x 25" nordic hold - 5x 5" hold RDL (22,5kg) first round / SLRD (20 kg) remaining rounds - 10 KAS glutes bridgesWarm up: 8 min AMRAP - 30" machine - 10 alt v-ups - 3 inchworms - 10 DB floor presses e/s (6 kg) - 5 single arm ring rows e/sGymnastics: 8 min AMRAP - odd min: banded pull ups (30% of last week's max effort) --> 3 banded pull ups with 45 kg band - even minute: 20" active bar hangWorkout: "The Stalk" 20 min AMRAP (RX baby!) - 16 cal erg bike - nx 16m farmer carry (2x 16 kg), with n being the round I finished round 7 and 3x16m farmer carryNothing like sweating out all the frustrations and stress.<a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#CrossFit</a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#CrossfitForYoga</a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#Wod</a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#Fitness</a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#GymLife</a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#StrengthTraining</a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#OlympicLifting</a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#Fitodon</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#workoutOfTheDay</a><a href="https://fedi.kcore.org/tags/foundations" class="mention hashtag" rel="nofollow noopener" target="_blank">#foundations</a> classWarm-Up: 3x * 10 Good Mornings (bodyweight, 26 and 20kg kb) * 10 Russian Kettlebell Swings (16/20/24kg kb) weight:: 16 / 20 / 24kg * 10 Sit-Ups3x * 10 Glute Bridges with Dumbbell (25 / 30 / 32.5kg) * 10 Hamstring Curls (20 / 20 / 25lbs medball) * 20 Toe TouchesThe <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#workout</a>: EMOM 20' * 6 Deficit Deadlifts (started with 60kg, added 5kg and stayed there. Heavy enough) * 20 Russian Kettlebell Swings (16 / 20 / 24 / 28kg) * 8 Dumbbell Romanian Deadlifts (started with 2x20kg, and upped to 2x22.5) * 16 Weighted Sit-Ups (20lbs medball) * 10 Weighted Hip Thrusts (20 / 22.5 / 25 / 30kg)<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#workoutoftheday</a> I planned to run 20k today but I only managed 17 🥺. My first half marathon is next week and I was afraid that my Achilles tendon condition would worsen if I did too much today. Or it was probably just an excuse because I wasn't mentally strong today 😂.Anyway I met again the rowing crew. They were just warming up, so not whooing together yet.<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a> <a href="https://ohai.social/tags/boatoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#boatoftheday</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#workoutOfTheDay</a> in support of the ilness of Duchenne and Kom Op Tegen KankerWarm-up: 2x * 10 Banded Good Mornings * 10 Ring Rows * 30" Plank Hold * 10 Up DownsTeam workout, everything you-go-i-go.AMRAP 25' * 2 Deadlifts (@60kg) * 2 Jumping Pull-Ups * 2 Front Squats (@30kg) * 2 Push-Ups * 2 Burpees Over The BarEvery round add 2 reps to each exerciseWe finished 9 rounds and 80 reps in the 10th.<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#workout</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#Workout</a>Hamstring rehab (again, short on time... haven't done my rehab much this week) - 2 rounds - 5x 25" nordic hold - 5x 5" hold SLRD (20 kg) - 10 KAS glutes bridges (22,5 kg) - Tabata glute bridge hold with banded lat pull (4 two legged - 4 one legged)Mobility: 2 rounds - 10 banded pass throughs - 5 world's greatest stretch e/sWarm up: 6 min AMRAP (PVC -> BB) - 3 snatch width deadlift - 3 high hang muscle snatch - 3 snatch push press - 3 overhead squat - 3 hang snatch (fucking sadists)Strength: 5x e2mom - 2 (snatch pull + hang snatch) : 15 - 17 - 18 - 18 - 18 kgWorkout: "Salomon" 7 RFT, time cap 18min - 100 m run -> 200 m bike - 10 box jump over -> 10 stacked plates (25cm) jump over - n wall walk -> n half wall walk (with n being the round) Finished in 16:48I went, I did it. I am sore from Wednesday (abs), Thursday (quads, glutes, shoulders) & yesterday (shoulders mostly). So yeah, just piling on because it's one of the few things that makes me feel better (even if I am sore)<a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#CrossFit</a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#CrossfitForYoga</a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#Wod</a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#Fitness</a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#GymLife</a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#StrengthTraining</a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#OlympicLifting</a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#Fitodon</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#workoutOfTheDay</a>Warm-up:2x * 10 Banded Pass Throughs * 5 World's Greatest Stretch (each)AMRAP 6' * 3 Snatch Deadlifts * 3 High Hang Muscle Snatches * 3 Snatch Push Presses * 3 Overhead Squats * 3 Hang SnatchesThe strength part was a snatch complex:5x * 2 Snatch Pulls + 2 Hang SnatchesStarted at 20kg, then 25kg and stayed with 27kg for the last three.Then the <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#workout</a> "Salomon"7 rounds, for time: * 100m Run / 200m Bike * 10 Box Jump Overs (20) * 1 Wall Walk (start with 1 and add 1 every round)Finished in 15'13", substituting the run for double distance erg bike.<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#FunctionalFitnessEndgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#workoutoftheday</a>I tried this free gym class today in one of the sports halls in my neighborhood.1'/exercise, 30s recovery, x2:Squat + leg lift Forward + backward lunges Lateral lunges Wall sits Plank Scissors X-scissors Penguin 🐧 Ab crunches Bridge Donkey kick 🫏 Fire hydrantThe scissors sequence was tough! I can't do it for 1 min twice. <a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#Workout</a>Mobility: Banded 7s Warm up: 8 min AMRAP - 30" machine - 20" plank - 3 up downs - 3 1DB push press e/s - 3 1DB split jerks e/sStrength: Split Jerk focus - 4x every 90": 2 split jerks (2 rounds 22 kg, 2 rounds 23 kg) - 3x every 90": 3 tall split jerks (empty BB)Workout: "9/11" teams of 2, (with <a href="https://fedi.kcore.org/@jan" class="u-url mention" rel="nofollow noopener" target="_blank">@jan</a> ) - max cal in 20:01 (share as you want) - every 3 mins: stop & do 11 synchro burpees We did 238 cals on the erg bikeI do not like split jerks, my hypermobility does not like split jerks. I like tall split jerks even less.<a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#CrossFit</a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#CrossfitForYoga</a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#Wod</a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#Fitness</a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#GymLife</a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#StrengthTraining</a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#OlympicLifting</a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#Fitodon</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#workoutoftheday</a>🌡️ mobility 5'x3: 1️⃣ Lats pulldown x8 @ 35, 40, 45 kg 2️⃣ Deep back squat x8 @ 22 kg 3️⃣ Bench press x8 @ 15 kg 4️⃣ SL deadlift x8/side @ 22 kg 5️⃣ Bench-inclined sit-up x12 @ 4 kg 6️⃣ Burpees x10 7️⃣ Legs extension x8 @ 21 kgFinisher: 8️⃣ Rowing 3' 36 calA short session today since tomorrow I will try a new gym class. It should be an easy class but you never know 😁!<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a>

Jan ☕🎼🎹☁️🏋️‍♂️<a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#workoutOfTheDay</a>Warm-up: * Banded 7s * AMRAP 8' * 30" Air Bike * 20" Plank Hold * 3 Up Downs * 3 Dumbbell Push Presses (each) @ 15kg 3 Dumbbell Split Jerks (each) @ 15kgThen some split jerk focus work:4x * 2 Split Jerks with pause in Dip & Catch. Started at 30kg, went to 33. 3x * 3 Tall Split Jerks Started at 18, went up to 20kg. <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#Workout</a>: "9/11" AMRAP 20'01"Teams of 2, every 3 minutes * Max kcal Bike Erg * 11 Syncro BurpeesDid it together with <a href="https://fedi.kcore.org/@sadedoes" class="u-url mention" rel="nofollow noopener" target="_blank">@sadedoes</a> and got to 238 kcal.<a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#wod</a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#crossfit</a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#endgame</a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitodon</a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#gym</a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#FunctionalFitnessEndgame</a>

sadedoesToday's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#Workout</a>Mobility: banded 7sWarm up: 10 min AMRAP - 45" machine - 3 inchworms - 5 kip swings - 5 scap pull ups - 5 DB row e/s (9kg) - 10 walking lungesSkill work: muscle ups, 8 min EMOM - odd: 4 ring muscle up transitions - even: 30"(ish) ring holdWorkout: "Patagonia" 5 RFT, 16 min timecap, scaled to - 5 ring muscle up transitions - 10 DB bench press (10 kg) - 16 m DB walking lunges (same weight as above) Finished in 15:07 - I had to do the last round of lunges only on the right leg, because my (left) hamstring wasn't taking it any moreNeeded a workout, again. It is so effed up I feel more accomplished after an hour workout than after 8 hours of work,..<a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#CrossFit</a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#CrossfitForYoga</a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#Wod</a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#WorkoutOfTheDay</a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#Fitness</a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#GymLife</a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#StrengthTraining</a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#OlympicLifting</a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#Fitodon</a>

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