#workoutOfTheDay

Week 1, day 2 of my Bar Muscle Up program

EMOM 12'
* 5x jump into hollow
* 12x Lat Pulldown into hollow
8 5x Low Bar hip to bar

4x
* 2 weighted dips with 3kg
* 15 V-Ups

3x
* 3 explosive pull-ups

Baby steps.

#workout #wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness

#workoutOfTheDay

#patseruurtje

4x
* 8 Deadlifts @ 65% 1RM - so 105kg

EMOM 16'
* 8/8 Single Leg Glute Bridges with 25kg dumbbell
* 15 Goblet Squats with 20kg kettlebell
* 40" Weighted Deadbugs with 10kg dumbbell
* 20 Step Back Lunges with 2 10kg dumbbells

#wod #crossfit #endgame #functionalfitnessEndgame #workout #fitodon #gym #fitness #weightlifting

Second day of doing some knee related things. Felt ok. Now a bit naggy, but not overly so.

Today's #Workout a #Patseruurtje

Mobility: 15 min GoWod

Strength: #deadlift 4x 2:30
- 8 deadlifts at 65-70% 1RM (65kg)
Used mixed grip

Accessory: 16 min EMOM
- 8 single leg glutes bridges e/s (20 kg)
- 15 goblet squats (16 kg)
- 40" deadbug with pullover (5 kg)
- 20 walking lunges (12,5 kg backrack)

Half through the 3rd round of accessory I had to take a 2 min breather, and then scale down the rest because I had no energy left whatsoever

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

#workoutOfTheDay

First part was a clean complex:

6 sets, every 2' 1 set
* 1 Clean Pull + 1 Hang Squat Clean +1 Front Squat @ 70% 1RM clean

First four with 28kg, last two with 30kg.

The #Workout: "Volkswagen Beetle"

4x

AMRAP 3'
* 20 Box Step-Overs (20")
* 10 Deadlifts @ 70kg

1' Rest, start each round where you left off

Finished 8 rounds.

First time box step-ups full height since my knee issues, it felt ok. Now it's a bit naggy but not comparable to how it was.

#wod #crossfit #endgame #fitodon #functionalfitnessEndgame #gym #fitness

Today's #Workout

Mobility: 15 min GoWod

Warm up: 3 rounds
- 1 min machine
- 10 box step ups
- 10 alternating Cossack squats
- 5 PVC clean pulls
- 5 PVC hang muscle clean
- 5 PVC front squats

Strength: clean complex 6x 2min
- 1 clean pull + 1 hang squat clean + 1 front squat @65-70% 1RM
- first four rounds 25 kg, last two 27 kg

Workout: "Wolkswagen Beetle" 4x 3 min AMRAP, 1 min rest in between, continue where you left
- 20 box step overs (20in)
- 10 deadlifts (48 kg)
I did: 2 rounds - 2 rounds 1 rep - 1 round 29 reps - 2 rounds 2 reps, total 8 rounds 2 reps

The clean complex felt good, I keep forgetting I can/may jump again, so in the squat clean sometimes I still without. Jump would allow for more weight (and it feels way easier when I do). I could do the workout as prescribed with RX weights & heights & movements, which is a rarety 🎉 🥰

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

1 Set = 5 pull-ups, 10 strict burpees, 5 pull-ups, 50 ruck squats

1 Round = 3 sets, 1 km ruck

#WorkoutOfTheDay :: 3 rounds + bonus set

Total :: 100 pull-ups, 100 push-ups, 600 squats, 3 km ruck

#RuckPT #MurphTraining #OptOutside #rucking

#workoutOfTheDay

The first of my Bar Muscle Up program...

Warm-Up:
* 5' Bike Erg
* 15' Go-WOD

EMOM 12'
* 5x jump into hollow
* 12x Lat Pulldown into hollow
* 5x Low Bar hip to bar

4x
* 2 Weighted Pull-Ups @ 5kg
* 2 Explosive Pull-Ups
* 30" L-Sit in rings

3x
* 3 Ring Dips

This was deadly in it's own way.

#workout #wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness