First part #deadlifts (yay!)
4x
3 Deadlifts at 70% 1RM - so 112kg.
Second part a pure #cardio #workout: "Ice Hockey"
In teams of 2 - AMRAP 16' - collect as much kcal as possible
Partner 1: 1' Max kcal Ski Erg
Parnter 2: 1' Rest
Rotate each round
Together with @sadedoes - we collected 234 kcal.
#wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting
#foundations class, focus #deadlifts (not that I really need that ;))
3x
* 5 Inchworms
* 5 Jefferson Curls
* 10/10 Single Leg Glute Bridges (bodyweight ➡️ 10 ➡️ 16kg)
* 1' Rest
3x
* 30" Prone Swimmers (2x1.5kg ➡️ 2x2kg ➡️ 2x2.5kg plates)
10 Hamstring Curls (20, 20 and 25lbs)
8/8 Single Leg Deadlifts (16kg KB)
* 1' Rest
3x
* 6 Deadlifts (20 ➡️ 40 ➡️ 60kg)
* 12 Russian Kettlebell swings (16 ➡️ 20 ➡️ 24kg)
* 10 Weighted Glute Bridges (15 ➡️ 17.5 ➡️ 20kg)
* 1' Rest
EMOM 20'
* 12 Russian Kettlebell Swings (3 times 24kg, last round 28kg)
* 6 Deadlifts (60 ➡️ 80 ➡️ 100 ➡️ 110kg)
* 12 Glute Bridges (22.5 ➡️ 25 ➡️ 27.5 ➡️ 30kg)
12 Air Squats (22.5 ➡️ 25 ➡️ 27.5 ➡️ 30kg)
* 1' Row
#workout #crossfit #wod #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting
First some #deadlifts - find a 1RM
Started at 5x60, then 5x80, 3x100, 3x120, 1x130, 1x140, 1x150 to find a #PR at 1x160kg :D
After that the #workout: "Good Shepherd"
6 sets, 2' per set
* 12 Dumbbell Bench Presses (2x15kg)
* 12 Dumbbell Deadlifts (2x15kg)
* 12 Box Jump-Overs (20" box)
We had to stay more or less "in line" with time, which I did: 1'30", 1'28", 1'23", 1'22", 1'22" and 1'26"
#wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting
Smith machine deadlifts aren’t “cheating”, they’re a tool. 🛠️
When done well, they:
• Increase time under tension
• Reduce unnecessary spinal fatigue
• Let you load hinge patterns with more consistency
• Are fantastic for hypertrophy phases and joint-friendly volume
🦵Form Advice for Dumbbell Romanian Deadlifts🦵
Keeping these tips in mind helps to improve muscle engagement of the hamstrings and glutes while performing this exercise safely and effectively.
#dumbbell #deadlifts #rdl #romanianddeadlift #hamstrings #glutes #lowerbody #safely #effectively #form #technique #advice #onlinecoach #personaltrainer
✅ Consider this When Including Smith Machine Deadlifts 🏋️
Understanding these points turns the Smith Machine Deadlift from “just another exercise” into a strategic tool for strength and hypertrophy.
⏬ Controlled Bar Path
📈 Increased Time Under Tension
🛟 Safer for Lower Back (When Form Is Dialed In)
#smithmachine #deadlifts #exercise #workout #benefits #advice #weightlifting #strengthtraining #lowerbody #legs #onlinecoach #personaltrainer
Today's #Workout
Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" hold RDL (1st round, 30 kg), SLRDL (2nd round, 27 kg)
- 10 KAS bridges (27 kg)
- Superset: 8 Bulgarian split squats (2x 7kg) + 8 Bulgarian split squats (1x 7kg) + 8 Bulgarian split squats (body weight) e/s
Strength: Deadlifts #Deadlifts
- 4x 6 @ heavy weight (60 kg)
- 4x 6 @ light weight - touch & go (35 kg)
I felt like no matter where I set up today, I was just in the way, super annoying. One of the resident weightlifters complimented my deadlifts tho 🥰
#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringRehab #TrustThePrcess
Today's #Workout
Hamstring rehab: 2 rounds
- 5x 30" nordic hold
- 5x 5" hold (SL)RDL
- 10 KAS bridges
- Superset: 8 Bulgarian split squats (2x 7kg) + 8 Bulgarian split squats (1x 7kg) + 8 Bulgarian split squats (body weight) e/s (new exercise added today after visit with PT that is very happy with my progress and with the strength symmetry of my legs)
Warm up:
- 60" pigeon pose e/s
- 60" seated wide legged forward fold
- 60" passive squat
- 2 rounds
- 8m banded crab walk e/s
- 10 banded air squats
- 10 banded glue bridges
Strength: Deadlifts #Deadlifts
- 5x5 65 kg (every 2:30)
Accessory: 4 rounds
- 10 weighed step ups e/s (had to lower the box height by 2 blue plates, 2x5kg)
- 10 SLRDL e/s (12 kg)
- 30" Copenhagen plank e/s
It's nice catching a "patseruurtje" (best translation: Gym Bro Hour) from time to time. Now to wait out how my hamstring reacts to so many deadlifts in two days!
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #Patseruurtje #GymBroHour
🛑 Common Form Mistakes that Lead to Injury 🛑
1️⃣ Rounding the Back on Lifts
2️⃣ Letting Knees Cave In (Knee Valgus)
3️⃣ Overarching the Lower Back
4️⃣ Half Reps and Ego Lifting
#mistakes #injury #injuryprevention #deadlifts #rows #form #technique #weightlifting #strengthtraining #workout #exercise #onlinecoach #personaltrainer
Why Engage the Hamstrings? 🦵
🎯 Targeting your hamstrings in a workout routine is essential for strength, performance, and long-term injury prevention.
#hamstrings #legs #lowerbody #strength #performance #injuryprevention #squats #lunges #deadlifts #onlinecoach #onlinepersonaltrainer #onlinefitnesscoach
Jan ☕🎼🎹☁️🏋️♂️
Brandon Scott Partin
sadedoes