Today's #Workout

Mobility: Banded 7s

Warm up: 10 min AMRAP
- 30 second machine
- 5 kip swings
- 3 negative pull ups (1st round) / 3 ring rows (next rounds)
- 3-5 sec top of ring hold + slow controlled negative

Gymnastics: 6 rounds, 40 sec work, 20 sec rest
- (toe assisted) ring dips
- (toe assisted) top of ring hold

Workout prep: 2 rounds
- 4 cal erg bike
- 2 jumping pull ups

Workout: for time, 10 min time cap, goal 5-7 min (scaled to)
- 21 cal erg bike
- 30 jumping pull ups
- 21 cal erg bike
Finished in 5:02

I was happy I could do the stuff since I pulled my left hamstring yesterday (hello, POP noise) and didn't want to force it, but the scaling went ok,

#workoutOfTheDay

First one after the week in Berlin. Not much energy...

First gymnastics part: 6 rounds of 40' work and 20' rest, alternating between:
* Ring Dips
* Ring Support Tuck Ups

Went fairly well. Even the dips, which suprised me to no end.

Then a "Mayhem Classic #Workout"
* 24/30 kcal Air Bike
* 20 Bar Muscle Ups
* 24/30 kcal Air Bike

Time cap: 10'

I finished in 6'10", doing
* 36kcal row
* 20 Jumping Chest-To-Bars
* 36kcal row

Today's #Workout

Warm up:
- 2 mins row
- 10 min AMRAP
- 10 banded pass throughs
- 4 world's greatest stretch
- 4 up dows
- 10 sit ups
- 4 hang muscle snatch (empty bar)

Workout prep: 3 rounds
- 2 hang power snatch (build weight)
- 2 burpee over the bar
- 4 v-ups (sit ups)
- 4 wall balls (4 kg)

Workout: "Dignan" #Dignan 10 min AMRAP
- 10 hang power snatch (20 kg)
- 10 burpee over the bar
- 10 v-ups (scaled to sit ups)
- 10 wall balls (4 kg)
Managed 3 rounds & 9 reps. I was happy the HPS went well, and that the wall balls went without issues with 4 kg ball.

Mini pump: 4 rounds
- 10 barbell Romanian deadlift (35 kg)
- 30" rest
- 10/10 DB step ups (2x 5kg)
- 30" rest
- 15/15 KB side bend (16 kg)
- 2' rest
I did 4 rounds (other people left at 3), the first two rounds I did the RDL from the floor, asked coach Kevin what to do since I didn't feel anything in the hamstrings, opted to stack two plates (10cm) and do negative RDL, then I felt something finally.

#VtM question:

What would be the funniest, but still believable subculture for a Toreador to really get into?

Today's #Workout

Warm up: Banded 7

Strength: #BenchPress
- Max reps bench press at last week's weight + 2,5kg --> 8x 30 kg (up from 27 kg)
- Rest 1 min
- Max reps at 50% of first weight --> 50x 15 kg

Skill practice
- Zombie rope climbs
- Pike push ups (knees on box)

Workout: "Royal Tenenbaum" #RoyalTenenbaum scaled to 3 rounds of
- 3 rounds:
- 2-1-1 zombie rope climbs
- 6 box pike push ups
- 35 single unders
- 2 mins rest
Did it in 4:25 - 3:20 - 3:25

Did it, somehow, after a fun day of driving to Brussels in the morning and to Antwerp over lunch (which I could not have due to lack of time, so I swapped it for a protein bar, some cake and plenty of coffee)

Today's #Workout

Warm up: banded 7

Strength: 5x6 Z press (seated strict press, barbell) #SeatedZPress
- 18 kg
- 19 kg
- 20 kg
- 21 kg
- 21 kg

Accessory: 4 rounds
- 10 dumbbell Tate press (8 kg)
- 10 Pallof press each arm (35 kg band)
- 10 lateral raises each arm (4 kg)

Core finisher: 4 rounds
- 20" elbow plank
- 10" rest
- 20" hollow hold (ish)
- 10" rest

Enjoying the "gym bro" hour, some strength & accessory, good music

Today's #Workout
Warm up:
- 200 m run
- 3 burpees over planking partner
- 5 push-up high five partner
- 10 m carry partner

Workout: with partner, search for the hidden eggs and find one of each color, then do the workout
- Blue: 3 rounds, synchro
- 10 toes to bar -> knee raises
- 12 1DB hang power clean
- 12 1DB push jerks
- Green: IGYG (order of machines does not matter)
- 30 cal row
- 30 cal ski
- 30 cal echo bike
- 30 cal erg bike
- Orange: synchro, 4 - 8 - 12 - 16 - 20
- Shuttle runs (-> up downs)
- box get overs
- Pink: 3 rounds, synchro
- 10 1DB snatch
- 15 1DB walking lunges
- 20 goblet squats
- Yellow:
- 6 wall walks IGYG
- 12 passing ball sit ups
- 24 passing wall balls
- 12 passing sit ups
- 6 wall walks IGYG
- Purple: 3 rounds
- 12 burpees over planking partner
- 12 push up high-five
- 30 m partner carry

Fun! Carrying @jan was fairly easy too

#workoutOfTheDay

An before-easter-dinner-at-my-family-workout to get tired and not care about possible drama...

First finding 1RM deadlift. Last 1RM was from march 2024, at 123kg... with the support of the coach I lifted 130kg off the ground today :D #PR

Then the fitness test "Cold Shoulder" which I have done two times before, but earlier I had serious shoulder issues so had to switch the burpees for bike erg - not this time :)

For time, 5 rounds
* 6 Deadlifts (60/80)
* 9 Toes-To-Bar
*12 Burpee Box Jumps

I dropped the weight to 70kg and switched the toes-to-bar for leg raises, and finished in 11'40".

Happy with the results :)

Today's #Workout

Warm up:
- 3 min row
- 8 min AMRAP
- 5 inchworms
- 10 banded good mornings
- 10 alternating v-ups
- 10 box step ups
- 5 (empty barbell) deadlifts

Strength: 15 mins to find a new 1RM deadlift #deadlift
- 5x 45 kg
- 4x 55 kg
- 3x 65 kg
- 1x 75 kg
- 1x 80 kg
- 1x 85 kg
- 1x 90 kg (5 kg more than previous PR)

Workout: ¨Cold Shoulder" 5 rounds for time, time cap 15:00 #ColdShoulder
- 6 deadlifts (60/80kg) scaled to 50 kg
- 9 toes to bar scaled to knee raises
- 12 burpee box jump, scaled to stacked plates jump (25 cm)
Finished in 11:56

workout needed to face the family at dinner, and happy to increase my deadlift without having worked much on it

#workoutOfTheDay

First bench presses! Continuation of the max-rep-bench press, 1' rest, and then max-rep again @ 50% weight.

Added 3kg over last week, increased reps too ;)

28 reps @ 40kg, and 65 reps @ 20kg.
(last week was 26 and 36)

After that the #workout "Fleetwood Mac"

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
* Devil Presses (10/15)
* 100m run after each set

I scaled to doing the devil presses with 9kg dumbbells (could have used the 10s but those were taken), and doing 200m bike-erg instead of running.

It went fairly well, finished in 12'.

Today's #Workout

Mobility: banded 7s

Warm up: 8 min AMRAP
- 2x16m shuttle runs
- 10 ring rows
- 5 bench press (empty 15 kg bar)
- 3 up downs

Strength: Bench press time! #BenchPress
- Max rep bench press at 60% of 1 RM plus 2 kg (per week, week four) -> 15 reps at 27 kg (2 kg up from last time)
- 1 min rest
- Max rep at 50% of weight above -> 40 reps at 15 kg

Workout: "Fleetwood Mac" 5 RFT (time cap: 18:00)
- 10 - 9 - 8 - ... - 1 Devil Press (7,5 kg)
- 100 m run after each set

This turtle managed to do it intermediate (not scaled for once!) and finish within time cap in 17:21. Then I died on the floor for a few minutes.

Today's #Workout

Warm up: Burgener warm up

Strength 1: 6x every 1:30 #HangSquatSnatch
- 2 hang squat snatch (2 rounds 20 kg, 4 rounds 21 kg)

Strength 2: 3x every 1:30
- 3 snatch high pull (30 kg) #SnatchHighPull

Workout: "Reo Speedwagon" #ReoSpeedwagon for time, time cap 14:00, scaled to:
- 3 rounds
- 10 box step ups (20 in)
- 10 ring rows
- 3 rounds
- 8 box jumps (10 in)
- 8 jumping pull ups
- 3 rounds
- 4 box jumps (10 in)
- 4 jumping chest to bar
Finished in 8:45

My body felt awful today. The snatches were unstable, my shoulders were all over the place, and the workout was meh. But I went, I did it, and tomorrow we do it all over again.

#workoutOfTheDay

First another 20 rep back squat, at 50-60^ 1RM + 2.5kg. Which ended for me at 55kg.

Then the #workout "Rolling Stones"

5 rounds for time
* 10 Right Arm Dumbbell Cleans (22.5/32.5)
* 10 Left Arm Dumbbell Cleans
* 20 Wall Balls (14/20)

I scaled this to dumbbell cleans @ 10kg, and wall balls with a 12lbs ball. I guess next time I can go a bit heavier, but my legs are jelly now...

Finished in 12'01"

Today's #Workout

Mobility:
- 20 90-90
- 20 90-90 into hip thrust
- 10 toe grab squats

Warm up: 8 min AMRAP
- 10 alternating Cossack squats
- 10 banded good mornings
- 10 deadbugs
- 5 back squats (empty)

Strength: 15 mins to do 20 rep #BackSquat
- 10 back squats (25 kg)
- 10 back squats (35 kg)
- 15 back squats (41 kg)
- 20 back squats (46 kg, 1 kg up from last time - somehow it was feeling heavier at 41 than it was the previous time, so I did not increase the prescribed 2.5-3 kg)

Workout prep: 2 rounds, to find workout weight
- 4 db cleans, right arm
- 4 db cleans, left arm
- 4 wall balls

Workout: ¨Rolling Stones" 5 RFT, time cap 14 mins
- 10 DB cleans, right arm (10 kg)
- 10 DB cleans, left arm (10 kg)
- 20 wall balls (3 kg)
Finished in 11:03, I did the first round with 4 kg wall ball but decided to go down to 3 kg for my wrists, it's been a while since I've done wall balls

The programmer(s) are frigging sadist, putting a 20 rep back squat and then another 100 squats (wall balls) in the wod.

#workoutOfTheDay

First a gymnastics piece, working on strict pull-ups.

EMOM 6'
* Odd minute: 4-6 Chin Ups
* Even minute: 3-5 Strict Pull-Ups

They went OK but the last set was ... interesting.

Then the #Workout: "Count Dooku"

#AMRAP 2'
* 10 Front Squats (42.5 / 60)
* 10 Box Jump Overs (24 / 30)
* Max Reps Ring Rows
2' Rest

Continue until 100 ring rows.

Finished in 21'12", scaling the front squats to 30kg on the bar, the box jump overs at 20" (I'm short), and spacing the ring rows in 6 rounds, doing 25 / 20 / 17 / 17 / 16 / 5.

Today's #Workout

Warm up:
- 10 banded lateral steps each side
- 10 banded squats
- 10 banded steps front/back
- 10 supinated banded pull aparts
- 10 45degree pull aparts e/s
- 10 overhead pull aparts
- 10 supinated elbow in pull apart
- 10 banded pass through

Gymnastics skill work: 6 min EMOM
- Odd min: 4-6 pull ups (modified to seated/toe assisted)
- Even min: 5-7 ring rows

Workout: "Count Dooku" 2 min work / 2 min rest, time cap 26 mins (=7 work rounds) #CountDooku
- 10 front squats (20 kg)
- 10 box step overs
- max ring rows
- Continue until reaching 100 total ring rows
- Took me five rounds (with 5 seconds to spare) so total time of 17:55

I scaled correctly this time, after the workout with 25 kg front squats where I couldn't finish a round, I decided 20 kg was enough today.