Today's #Workout

Warm up:
- Banded 7s
- Hip Halo

Workout: Strong(wo)man E2MOM 36 mins, teams of 2 (with @jan )
- 20 Axle bar deadlifts igyg (40,5 kg)
- 90" sled push igyg (first round 85 kg, rounds 2 & 3 110 kg)
- 20 strict DB presses igyg - partner holds on top of the press (2x 7,5 kg)
- 90" yoke carry igyg (63 kg first round, 83 kg 2nd & 3rd) #YokeCarry
- 10/10 Bulgarian split squats each (body weight - 2x 4 kg - 2x 6 kg)
- 30 DB bench presses igyg (2x 7,5 kg)

It was nice to do a way different workout and try things I had not done before like the sled push & the yoke carry. Great way to start the winter break!

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #StrongMan #StrongWoman #AxleDeadlift #SledPush #DBStrictPress #BulgarianSplitSquat #DBBenchPress

Today's #Workout

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

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

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

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

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

Today's #Workout - Strength training upper body week 2 - day 3

Warm up:
- 1 km walk
- 1 round
- 20 scorpions
- 20 iron crosses
- 10 down dog to up dog
- 3 rounds
- 3 v-up complex
- 10 slam ball (6 kg)
- 6 burpees

Hardcore pump: 5 rounds
- 5 DB bench (10 kg) #DumbbellPress
- 5 hex press (8 kg) #HexPress
- 5 DB fly (supine) (2,5 kg) #SupineFly
- 5 tates press (6 kg) #TatesPress

Bulgarian split squat: 4 rounds #BulgarianSplitSquat
- 8x each leg (2x 10 kg db)
- 2 min rest

Shoulder care: 3 rounds
- 6 shoulder levers
- 6 overhead cat-cow

Cool down
- MFR pecs / lats / triceps
- 0,5 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training lower body week 9 - day 3

Warm up:
- 5 mins bike
- 2 rounds
- 20 deadbugs
- 5 med ball standing rotations e/s
- 2 rounds
- 10 iron crosses
- 10 scorpions
- 5 down dog to up dog

Leg pump: 10 rounds
- 2 back squats (45 - 50 - 51 - 52 - 53 - 54 - 55 - 57 - 57 - 57 kg), straight into
- 2 max height vertical jumps
- 2 min rest

Single leg work: 3 rounds
- 10 Bulgarian split squats e/s (9 kg) - did these on a low barbell with a pad instead of on a bench - so much better
- 2-3 min rest

Core: 3 rounds
- 10 banded plank walk steps e/s
- 10 straddle leg lifts e/s

Cool down
- 2 min pigeon e/s
- 1 min lacrosse ball glutes e/s
- 1 min foam roll quads e/s

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #BackSquat #BulgarianSplitSquat

Today's #Workout - Strength training lower body week 6 - day 1

Warm up:
- 5 min row
- 3 rounds
- 3 ATG squats 3" pause e/s
- 15" adductor plank e/s (OMG!)
- 5 Cossack squats e/s
- 2 rounds
- 20 deadbugs
- 4 seated "box" jumps (2x20kg + 1x10kg plate stacked = 1,5 cm = building confidence here)

Deadlift
- warm up: 3x2 at 35kg - 55 kg - 75 kg
- work: 8x2 at RPE8 -> 4 rounds at 75 kg, 4 rounds at 77 kg

Bulgarian split squat: 5 rounds
- 6 BSP e/s (2x 10 kg DB - was going to take 9 kg but they were in use)
- 2-3 min rest

Core: 4 rounds
- 5 Plank rotation e/s
- 10 (banded) standing fire hydrants e/s
- 10 single leg straddle lift e/s

Cool down
- 2 min reclined hero (instead of 2 min couch stretch e/s)

At the before last round of Bulgarian split squats I was thinking "OH yeah, I'm nearly done, some stretching and then going home" and then I realised I still had the 4 rounds of core, and OMG

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #deadlift #BulgarianSplitSquat

Today's #Workout - Strength training lower body week 3 - day 3

Warm up:
- 1 km walk
- 2 rounds
- 20 deadbugs
- 5 standing medball rotations e/s
- 2 rounds
- 10 scorpions
- 10 iron crosses
- 5 down dog to cobra

Deadlift: 4 rounds
- 4 deadlift at 7-8 RPE (65 kg)
- rest as needed

Bulgarian split squats: 4 rounds
- 8 split squats e/s (2 dumbbells of 8 kg)
- 2 min rest

Hips - Core - Glutes: 3 rounds
- 10 banded hamstring curls
- 3 ATG squats 3" pause
- 10 glute bridges

Cool down
- Quad foam rolling
- Back MFR with two lacrosse balls
- 1 min couch stretch e/s

Work really is fuelling my training 😅

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #Deadlift #BulgarianSplitSquat

POV: Mastering Bulgarian Split Squats be like … #findingbalance

POV: Mastering Bulgarian Split Squats be like … #findingbalance #trynottolaugh #Bulgariansplitsquat 🔔Be the best version of YOU! Transform, thrive, and shine with IFITME. Subscribe now, and let's get fit together: ✅  Stay Connected With Me. 👉Facebook: 👉Instagram: 👉Tiktok: 👉 YouTube: ✅ For Business Inquiries: [email protected] from IFITME FITNESS

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