Today's #Workout

Mobility:
- 20 alternating 90-90
- 10 alternating 90-90 into hip thrust
- 60 sec squat hold

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

Strength: 20 rep backsquat #BackSquat
- 10x 25 kg
- 10x 35 kg
- 15x 40 kg
- 20x 45 kg

Workout: "Dee Dee" 5 x (2 min work - 2 min rest) #DeeDee
- 12 cal erg bike (set at 8)
- 10 front squats (25 kg)
- max bar facing burpees
Did: 7 - 7 - 5 - DNF - 3 burpees

At round 2 I got a side stitch, I managed to finish round 3, but did not finish round 4 (at squat nr 5 I just couldn't go further) so I took some extra rest & managed to finish round 5.

After all the squats, my legs are shot.

#Bodycombat #Workout - check!

Mit Brille unter der VR Brille immer ein bisschen wild, weil hinterher alles angeschlagen und nass ist.

Angeblich gibt es Leute, die sagen, VR Sport sei kein richtiger Sport.

Ich sags mal so - es fühlt sich sehr real und richtig an, das kann ich versprechen. *nach Luft ring*

#WorkoutOfTheDay

#Foundations class, focus #pullups

Warm-Up:

3 rounds
* 15 Banded Face Pulls
* 15 Banded Lat Pull Downs
* 15 Banded Tricep Extensions
* 1' rest

3 rounds
* 10 Dumbbell Flies (@ 7 / 8 / 9kg)
* 10 Skull Crushers (@ 12.5 / 15 / 17.5 kg)
* 10 Two-arm Dumbbell Rows (7.5 / 8 / 10kg)
* 1' Rest

3 rounds
* 5 Ring Rows (3 sec down)
* 5 / 5 Single Arm Dumbbell Rows (@ 20kg)
* 3 Negative Pull-Ups
*1' Rest

The actual #workout:
#EMOM 20'
* 6-10 Challenging Ring Rows
* 5 Negative Pull-Ups
* 6 / 6 Single Arm Dumbbell Rows (20 / 22.5 / 22.5 / 22.5kg)
* 30" chin over bar hold
* 50" Ski Erg

My poor arms :p

Büşra Kayıkçı, a #piano player from Turkey provides this morning's #workout #music. She mixes #minimalism #soundtrack and #neoclassical styles with traditional #turkishMusic and reminds me a lot of Hania Rani from Poland. #WomenInMusic

https://youtu.be/UfDxBb39QBk

This morning's #workout #music is from Stromae. This artist from #Belgium whose father was killed in the Rawandan genocide does #Latin tinged #DanceMusic and #pop - one of those popular artists that managed to escape my notice. Lyrics are better than you would expect in the genre.

https://youtu.be/eOZLDQm9c2E

This morning's #workout #music is from Vanishing Twin who, I suspect, have at least one member whose parents met at a #Portishead show. #TripHop #Beats #Kosmiche #WomenOnTheDrums

https://youtu.be/4ixs8MxagkQ\

Today's #Workout

Warm up 1:
- 1 km walk
- 10 mins erg bike

Warm up 2: 3 rounds
- 1 min foam rolling thoracic spine
- 20 banded pull aparts
- 10 overhead deadbugs (5 kg - shoulders being tired from last few days)

Triceps, core & pull: 3 rounds
- 10 skull crushers (7,5 kg)
- 6 bent over single arm kettle bell rows e/s (16 kg)
- 40 sec Chinese face up plank

Cool down:
- 1 km walk

Sore from the 4 workouts this week + my left calf is still annoying from the cramp I got on Wednesday doing those hamstring curls at the rings. Still managed to get some decent workout today. Felt better than yesterday's.

#WorkoutOfTheDay

#Core session

4x
* 30" Hollow Hold
* 30" Dumbbell Pinch Grip Hold (6, 7, 8 and 8kg DB's)
* 30" Sit-Ups
* 30" Knee Raises
* 30" Rest

5x5'
* 100m Farmer Carry (with 2x20kg)
* 15 Weighted Sit-Ups (14lbs medball)
* 15 Knees-To-Elbows
* Collect 30" Tuck Hold

My grip is shot after this #workout...

https://makertube.net/w/tgacG2yZcxVSiLpfgAaWy3

- something about visible six pack and weight loss.

- whole body strength training
- up to 130 heart rate long cardio
- posture: stretch hip flexors + shoulders
and...
- ¡¡ Read the food labels !!

#PumpYourAbs #absChallenge

#WorkoutOfTheDay

First some gymnastics:

6' #EMOM
* 6-8 Chin Ups
* 5-7 Strict Pull-Ups

That actually went quite well. I'm surprised :p Last round wasn't that fantastic though.

#Workout: "Numbuh Four"
* 10 Squat Snatches (47.5/70)
* 10 8m Shuttle Runs
* 30 GHD Sit-Ups
* 10 Squat Snatches
* 30 GHD Sit-Ups
* 10 8m Shuttle Runs
* 10 Squat Snatches

Since I'm still very careful, I took the training bar (7.5kg) and did everything really focusing on technique.

So I scaled it to
* 10 Squat Snatches @ 7.5kg
* 15 kcal Bike Erg
* 30 V-Ups
* 10 Squat Snatches
* 30 V-Ups
* 15 kcal Bike Erg
*10 Squat Snatches

Finished in 10'06"

I'm happy with the progress on my shoulder!

Today's #Workout

Warm up 1:
- 15 min erg bike (chill pace)
- 10 min foam rolling

Warm up 2:
- Burgener warm up for snatches
- 3 high hang snatch
- 3 hang snatch
- 3 snatch

Skill: 6 min EMOM
- odd mins: chin ups (jumping for me)
- even mins: pull ups (ring rows for me)

Workout prep: 3 rounds
- 3 squat snatch
- 2 shuttle run
- 4 sit ups

Workout: for time, time cap 16 mins
- 10 squat snatches (18 kg)
- 10 shuttle runs (8m there & back)
- 30 med ball sit ups
- 10 squat snatches
- 30 med ball sit ups
- 10 shuttle runs
- 10 squat snatches
- Done in 13:08

Today's workout everything fell off and wrong, and tired of minuscule progress on any pull up/chin up variation

This morning's #workout #music (sledgehammer edition) is a classic concert from Underworld circa 1998 #beats #techno #IDM #electronicMusic #poetry #90s

Part 1
https://youtu.be/2DJ3_lYDq-Q

Part 2
https://youtu.be/thZU1Jf-1YU

Neuer Artikel auf iPhone-Blog.ch veröffentlicht:
«Workout Map Pro» zeigt Routendaten der Trainings auf einer Karte

Gespeicherte Fitness-Daten schaut man sich auf dem iPhone am besten in einer Dritt-App an. Eine solche App ist «Workout Map Pro» – eine SwissMade-App. Details der Aktivitäten lassen sich nach Sportart gefiltert anzeigen. Der besondere Fokus der App liegt…

Artikel lesen: https://www.iphone-blog.ch/2025/03/28/workout-map-pro-zeigt-routendaten-der-trainings-auf-einer-karte/

Today's #Workout

Mobility: banded 7s

Warm up: 8 mi AMRAP
- 30" single unders
- 10 single arm dumbbell upright row e/s (7 kg)
- 5 bench press (empty bar, 15 kg)
- 10 deadbugs

Strength:
- Max reps bench press at 50-60% of 1RM -> 24 reps 22 kg
- 1 min rest
- Max reps bench press at 50% of previous weight (or empty bar) -> 25 reps 15 kg

Workout: 5 rounds
- 1 min max single unders (90 - 95 - 90 - 95 - 95)
- 1 min max elevated push ups (16 - 14 - 12 - 12 - 11)
- 1 min rest

Day wasn't long enough as it was (4h in the car + normal work day), so adding some gym to clear the mind,

This morning's #workout #music is from Tomaga - a duo who do #beats #Kosmiche #jazzFusion #improvisation that reminds of Liquid Liquid, Flock, Can, Neu, Faust, Ikue Mori and the like #WomenInMusic

https://youtu.be/lQyIP__g6uk

Follow up for cool down is Charles Hayward doing a solo set. Makes me think I need to finally dig into This Heat and see what they are all about after having heard their name dropped for the last 40 years.
https://youtu.be/pmY3DeHt_Jc

Today's #Workout

Warm up: 2 rounds
- 1 min arm only row
- 1 min leg only row
- 1 min row

Workout: 20 x (20" work + 10" rest): row
managed an average of 81m per set, with an average split of 2:03.4

Leg pump: 3 rounds
- 10 Romanian deadlifts (40 kg)
- 10 ring hamstring curls
- 15 calf raises
- 2 min rest

Since I don't know if I will make it tomorrow, going today, also needed something I did not have to think, just do

Parque time