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#workoutoftheday

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sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a></p><p>Hamstring rehab:<br>- 2 rounds<br> - 5x 20" isometric Nordic hold<br> - 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (round 2, 12,5 kg)<br> - 6x 2" single leg top of hip thrust hold</p><p>Warm up: 8 min AMRAP<br>- 8 box step ups<br>- 10 deadbugs<br>- 5 single arm DB bench press e/s (6 kg)<br>- 3 push press (empty barbell)<br>- 3 front squat (empty barbell)</p><p>Strength: Front Squat / Box jump combo: 6x 1:30<br>- 3 Front Squat (30 kg, 14in box)<br>- 5 seated box jumps (I piled plates to get to 34cm: 4x 20kg + 3x 15 kg)</p><p>Workout: "Zorin" For time, time cap 18 min, scaled to:<br>- Minute 1: 8 bench press (20 kg) + AMRAP strict sit ups<br>- Minute 2: rest<br>- Continue until accumulating 75 sit ups<br>Finished in 8:50</p><p>Happy I could do box (piled plates) jumps and my hamstring did not complain, and that I still have the 35 cm (seems I had enough clearance on the pile to call it 35 cm). On to build to 40 cm. And happy that today was generally a better day, mentally &amp; physically.</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a> </p><p>First another front squat seated box jump combo, like a few weeks ago. </p><p>This time 6 rounds of<br>* 3 front squats (54kg on the bar)<br>* 5 seated box jumps (@24" height)</p><p>Then te workout "Zorin"<br>For time, timecap 18'. </p><p>It was written as an AMRAP but it's more of an EMOM....</p><p>Odd minute:<br>* 8 Bench Presses<br>* max amount of Strict Sit-Ups until you get to 100</p><p>Even minute<br>* Rest</p><p>I put only 35kg on the bar for the bench press (they said it needed to cycle smoothly), and in the end it took me (including the 1' rest) 8'53"</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>weightlifting</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutoftheday</span></a></p><p>🌊 Aquajogging 28 x 25 m = 700 m<br>🏊‍♀️ Freestyle 14 x 25 m = 350 m<br>🏊‍♀️ Breaststroke 14 x 25 m = 350 m</p><p>Today several people asked what I was doing when <a href="https://ohai.social/tags/aquajogging" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>aquajogging</span></a> and why, so I ended up promoting the benefits of <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> under water to old ladies. They looked quite interested 😁!</p><p>Injury-wise I think I may be able to attempt another run on Sunday. As long as I can do that 1x/week + the elliptical or aqua <a href="https://ohai.social/tags/jogging" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>jogging</span></a> 2x/week I hope to run the HM 🤞</p><p><a href="https://ohai.social/tags/swimming" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>swimming</span></a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> <a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a></p><p>Hamstring rehab<br>- 3 rounds<br> - 5x 20" isometric Nordic hold<br> - 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 &amp; 3, 12,5 kg)<br> - 6x 2" single leg top of hip thrust hold<br>- 2 rounds (each leg)<br> - 20" single leg glute bridge hold<br>- 2 rounds (each leg)<br> - 2 step out / in glue bridge marches</p><p>Warm up: 10 min AMRAP<br>- 30" jump rope<br>- 5 roll &amp; reach<br>- 3 inchworms<br>- 3 snatch deadlift<br>- 3 hang muscle snatch<br>- 3 power snatch</p><p>Gimnastics: Handstand push up focus: 5x 90"<br>- 7 knees on 24" box handstand push ups<br>- 10" toes on box handstand hold</p><p>Workout: "No Time To Die" 5 rounds, 2 mins each, scaled to<br>- 50 single unders<br>- 5 power snatches (20 kg)<br>- rest remaining time<br>Finished in 1:00, 1:00, 1:05, 1:10, 1:03</p><p>Not a good day mentally.</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a></p><p>First some gymnastics - box handstand push-ups!</p><p>5 rounds, every 90" 1 round of <br>* 5 Box Handstand Push-Ups (height was 30")<br>* 10" Box Handsstand Holds</p><p>Then there was the <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workout</span></a>: "No Time To Die"</p><p>Every 2', for 10'<br>* 50 Double Unders<br>* 5 Power Snatches (60-70%)</p><p>Since my double unders still suck, I did singles, and the power snatches with 17.5kg on the bar. Still very careful about overhead stuff.</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/gymnastics" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gymnastics</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a></p><p>Hamstring rehab:<br>- 3 rounds:<br> - 5 15" isometric Nordic hold<br> - 5 5" isometric Romanian deadlift hold (15kg)<br> - 10 overhead let downs (4 kg) in top of hip thrust hold<br>- Tabata: single leg glute bridge hold</p><p>Warm up: 2 min skip rope into 8 min AMRAP<br>- 10 banded good mornings<br>- 10 deadbugs<br>- 5 roll &amp; reach<br>- 10 suitcase dead lift e/s (12 kg)<br>- 8 skater jumps</p><p>Strength: deadlift-jump combo, 6 sets, every 90 seconds<br>- 3 deadlifts (45 kg)<br>- 4 bounding single leg jumps (alternating)</p><p>Workout: "Blofeld", for time, time cape 18 mins: descending ladder, 10 - 9 ... - 1<br>- Deadlift<br>- Hang Power Clean<br>- Front Squat<br>- Shoulder to Overhead<br>Scaled to empty 15 kg barbell &amp; finished in 12:03</p><p>Another sucky work day, another workout.</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a> </p><p>Definitely didn't go great.</p><p>First a deadlift / bounding jump combo: 6 reps of 3 deadlifts @ 100kg (78% 1RM) and 4 bounding jumps.</p><p>Then the <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workout</span></a> "Blofeld"<br>10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1<br>* Deadlifts (&lt;30% 1RM)<br>* Hang Power Cleans (&lt; 30% 1RM)<br>* Front Squats (&lt; 30% 1RM)<br>* Shoulder To Overheads (&lt;40% 1RM)</p><p>Time cap: 18'. My 1RM for overheads was 35, so.. I figured i could take an empty 20kg barbell.</p><p>I was wrong.</p><p>Second round I parked my ego at the door and switched to a 15kg barbell, my right shoulder didn't agree with my plans. Too many reps!</p><p>Finished in 12'27"</p><p><a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workout</span></a> <a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/weightlifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>weightlifting</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutoftheday</span></a></p><p>🌊 Aquajogging 26 x 25 m = 650 m<br>🏊‍♀️ Freestyle 10 x 25 m = 250 m<br>🏊‍♀️ Breaststroke 10 x 25 m = 250 m</p><p>Today I tried to push my aquajogging speed a bit. It's interesting because not every faster movement actually gets me to advance faster and, unlike <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a>, the body temperature remains low even under effort.</p><p>I'm starting to enjoy these water workouts. Too bad the swimming pool will close for two weeks starting from next week.</p><p><a href="https://ohai.social/tags/swimming" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>swimming</span></a> <a href="https://ohai.social/tags/aquajogging" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>aquajogging</span></a> <a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutoftheday</span></a> </p><p>First <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>running</span></a> session in 3 weeks. Achilles tendon is now at 2/10 sensitivity and the plan is to keep it at that level until the HM.<br>In order to do this I have to switch back to midfoot or heel strike.<br>My running journey has been a long sequence of adaptations in foot strikes, stride length and recovering from all the small injuries resulting from these. </p><p>One day I will hopefully find the Holy Graal in body mechanics 😂!</p><p><a href="https://ohai.social/tags/boatoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>boatoftheday</span></a> is called "Vendetta".</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a></p><p>Hamstring rehab:<br>- 3 rounds:<br> - 5 15" isometric Nordic hold<br> - 5 5" isometric Romanian deadlift hold (15kg)<br> - 10 overhead let downs (4 kg) in top of hip thrust hold<br>- Tabata: single leg glute bridge hold</p><p>Warm up: Bergener for snatch, 2 rounds (1 pvc + 1 emtpy BB)<br>- 5 dip &amp; drive<br>- 5 dip &amp; high pull<br>- 5 dip muscle snatch<br>- 5 snatch land<br>- 5 snatch drop<br>- 5 hang power snatch<br>- into: 3 hang power snatch + 3 hang snatch + 3 squat snatch</p><p>Strength: 5 x 2:00<br>- 1 snatch pull &amp; 1 squat snatch (22 kg)</p><p>Workout: "Freddy Jones", for time, time cap 14:00, scaled to<br>- 11 - 9 - 7 - 5<br>- (hang, for the hamstring) power snatch<br>- jumping pull ups<br>Finished in 7:05</p><p>No coach today, we were with three, and managed a workout, it is of course better when the coach is there.</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutoftheday</span></a></p><p>🦵 Outdoor elliptical 1h</p><p>People and boats pass by, it's not as boring as it would be in a gym.</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a></p><p>Hamstring rehab:<br>- 3 rounds:<br> - 5 15" isometric Nordic hold<br> - 5 5" isometric Romanian deadlift hold (12,5kg)<br> - 10 overhead let downs (4 kg) in top of hip thrust hold<br>- Tabata: single leg glute bridge hold</p><p>Warm up: 8 min AMRAP<br>- 8 box step ups<br>- 10 deadbugs<br>- 10 ring rows<br>- 3 push press<br>- 3 front squat (14in box)</p><p>Strength: Front Squat + Box Jump (Step up) 3 rounds, every 3 mins<br>- 2 front squats (35 kg, 14in box)<br>- 4 box step ups (24 in)</p><p>Workout: "Shaggy Rogers" 15 min AMRAP, scaled to<br>- 10 DB bench press (7 kg)<br>- 15 tuck ups<br>- 30 single unders<br>Did 7 rounds &amp; 14 reps</p><p>Feeling so so so tired this week, I am scaling left &amp; right</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutoftheday</span></a></p><p>🌡️ Mobility 20'</p><p>x4:<br>1️⃣ Banded pull-up x5 <br>2️⃣ Banded squat jump x10 <br>3️⃣ Butterfly 🦋 sit-up x12 <br>4️⃣ Push-up x5 <br>5️⃣ Banded cable-like glute kickback x12/side<br>6️⃣ 2-point plank x8/side</p><p>Whoever belittles working with resistance bands has never tried them.<br>I typically do 5️⃣ at the gym with 20 kg. The band I used today has a max resistance of 15 kg and I felt every second of the movement.<br>The big difference is that a weight just follows gravity whereas the band doesn't 😅</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutoftheday</span></a> </p><p>🌊 Aquajogging 57 min<br>24 x 25 m = 600 m</p><p>I bought a floating belt and it's definitely better than the floating pads I used last time.<br>And I aquajogged an extra 100 m too.</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a></p><p>Zone 2 work: 20 mins erg bike // 7,85 km</p><p>Hamstring rehab:<br>- 3 rounds:<br> - 5 15" isometric Nordic hold<br> - 5 5" isometric Romanian deadlift hold (12,5kg)<br> - 10 overhead let downs (4 kg) in top of hip thrust hold<br>- Tabata: single leg glute bridge hold</p><p>Feeling even more tired than I thought I was, enjoyed biking outside on the parking where there was a nice breeze &amp; could listen to a podcast</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a></p><p>Hamstring rehab:<br>- 3 rounds:<br> - 5 15" isometric Nordic hold<br> - 5 5" isometric Romanian deadlift hold (12,5kg)<br> - 10 overhead let downs (3,5 kg) in top of hip thrust hold<br>- Tabata: single leg glute bridge hold</p><p>Warm up:<br>- 2 rounds<br> - 1 min jump rope<br> - 1 min erg bike<br>- 6 min AMRAP<br> - 12 glute bridges on heels<br> - 10" L handstand hold on box<br> - 8 walking lunges<br> - 4 up downs over dumbbell</p><p>Skill practice "Handstand walk": 8 min EMOM<br>- Odd mins: 30 sec handstand hold (L-handstand on box)<br>- Even mins: 10 plate up downs on handstand (feet on box) - first 3 rounds on 5 kg plate, last one on 10 kg plate (slightly higher)</p><p>Workout: "Daphne's Ladder", 5 rounds for time, time cap 22:00<br>- n x 8 m single dumbbell walking lunge (7,5 kg, chose backrack carry)<br>- n x 5 burpee over the dumbbell<br>- 450 m erg bike<br>- With n from 1 to 5<br>Finished in 22:30 because no fucking way I was gonna leave 200 m on the erg bike</p><p>Feelings: The handstand hold goes OK, now just the pressing / kicking up to to work on. And getting my hands on and off the plate was surprisingly smooth too, albeit rather taxing on my elbows (hi, hypermobility!)</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a></p><p>First some gymnastics - handstand stuff</p><p>EMOM 8'<br>* Even: 30" Handstand Hold<br>* Odd: 10 Plate Up-Downs on a box</p><p>Plate Up-Downs weren't going while in handstand hold... Toppled over :(</p><p><a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a>: "Daphne's Ladder"<br>For Time<br>* 8 - 16 - 24 - 32 - 40m Single Dumbbell Walking Lunges (with 22.5kg dumbbell in back rack)<br>* 5-10-15-20-25 Burpees Over Dumbbell<br>* 500m Bike</p><p>Finished in 21'14"</p><p>I fear my legs tomorrow ...</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a> </p><p><a href="https://fedi.kcore.org/tags/foundations" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>foundations</span></a></p><p>Warm-up:<br>3x<br>* 10 Cuban Presses (with 2 2.5kg plates)<br>* 8/8 Kettlebell Bottoms Up Presses (8kg kettlebell)<br>* 20" Plank<br>* 1' Rest</p><p>3x<br>* 10 Dumbbell Skull Crushers (17.5kg)<br>* 10 Floor Presses (10 / 15 / 20kg)<br>* 6 Negative Push-Ups<br>* 1' Rest</p><p>3x<br>* 5/5 Landmine Presses<br>* 6 Push-Ups<br>* 1' Rest</p><p>The <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workout</span></a> was an <a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>EMOM</span></a> 20'<br>* 10 Floor Presses (with 20kg)<br>* 40" Plank (bodyweight / 10 / 10 / 15kg)<br>* 6/6 Landmine Presses (25kg)<br>* 12 Push-Ups<br>* 50" Ski Erg</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a></p>
s1m0n4<p><a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutoftheday</span></a></p><p>🚴‍♀️ 12 km cycling with 23 kg of additional weight on the passenger seat</p><p>🦘 1h15 of trampoline park</p><p>Jumping on trampolines is always so fun!<br>I could spend the whole day there.</p><p><a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitness</span></a></p>
Jan ☕🎼🎹☁️🏋️‍♂️<p><a href="https://fedi.kcore.org/tags/workoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workoutOfTheDay</span></a> </p><p>Saturday is <a href="https://fedi.kcore.org/tags/core" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>core</span></a> day!</p><p>Warm-up:<br>4x<br>* 30" Hollow Hold<br>* 30" Side Plank<br>* 30" Rower Pikes<br>* 30" Pallof Presses<br>* 1' rest</p><p>AMRAP 10'<br>* 20 V-Ups<br>* 20 Weighted Deadbugs (15kg dumbbell)<br>* 20 Russian Twists (10kg plate)<br>* 20 Double Unders (ish... i suck at them)</p><p>Finished 3 rounds</p><p><a href="https://fedi.kcore.org/tags/AMRAP" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>AMRAP</span></a> 10'<br>* 8 Strict Leg Raises<br>* 15 Mountain Climbers<br>* 15 Hip Dips<br>* 10kcal Ski Erg or Row Erg</p><p>Finished 3 rounds and 43 reps (5kcal too short)</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>workout</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/FunctionalFitnessEndgame" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FunctionalFitnessEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitodon</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>gym</span></a> <a href="https://fedi.kcore.org/tags/fitnes" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>fitnes</span></a></p>
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