#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.

11 de abril de 2025 | Tía | Argentina.
Spotify: Thank You (Not So Bad) - Dimitri Vegas & Like Mike & Tiësto & Dido & W&W | https://open.spotify.com/intl-es/track/09CnYHiZ5jGT1wr1TXJ9Zt
.
.
.
️️️️
Abrazos.
.
.
DDI: La imagen muestra a un hombre musculoso sin camisa, con barba y cabello corto peinado hacia atrás. Lleva unos pantalones cortos blancos con cordón. Está posando al aire libre, aparentemente en un jardín o parque, con árboles y una estructura blanca de fondo. En la parte inferior izquierda, hay un texto superpuesto que dice "¡Tía, hoy se entrena!".
.
P.D.: Puedo, luego existo - (Simone Weil).
#TIA | #entrenamiento #training #salud #ejercicios #funcional #crossfit #calistenia #mastodon #fediverse #fediverso.

#workoutOfTheDay

First a bench press part.
Max Rep Bench Press @ 50% 1RM +5kg (37kg), and then max reps at 50% of that.

Did 26 @ 37kg, and 37 @ 20kg.

Then "Imperial March"
* 100 Double Unders
* 30m Dumbbell Front-Rack Walking Lunges
* 15 Push-Ups + Renegade Rows
* 75 DU
* 24m DB FR Walking Lunhges
* 10 PU + RR
* 50 DU
* 16m DB FR Walking Lunges
* 5 PU + RR

Scaled it to single unders, and doing the dumbbell work with 2x12.5kg.

Finished in 8'38", which was a good time. Arms are jelly though now.

Today's #Workout

Warm up: 2 rounds
- banded 7s
- weighed straight arm shoulder circles

Strength: E3MOM 4x #PauseBenchPress
- 8 bench press with 2" pause at the bottom (23 kg - tried 25 kg but could only do 6 reps)

Accessory: 4 rounds
- 10 neutral grip floor press (8 kg)
- 50 m suitcase carry e/s (16 kg)
- 10 strict presses (8 kg)

It was nice doing the "gym bro hour" (patseruurtje) today instead of a wod. Great shoulder & arm pump too

omg 10x 300m sprint on the air bike wrecked me.

#workoutOfTheDay

First a strength part:

6x, every 1'30" perform 1 Power Clean + 1 Push Jerk @ 75% of your 1RM.

Did 25 / 27 / 29 / 31 / 32 / 33kg,

Then 3x 3 Clean Deadlifts + Clean Pulls @ 85-90%. Did those three sets at 33kg.

Then the #workout: "Kylo Ren"
* 50 Deadlifts (70/102) (+- 55% 1RM)
* 50 Bar Facing Burpees
Partition as desired

Finished in 7'10", doing the deadlifts @ 67kg, and slicing it up in 5 rounds of 10 each.

Today's #Workout

Warm up: 10 min AMRAP
- 3 inchworms
- 3 clean deadlifts (empty bb)
- 3 clean pulls
- 3 hang muscle cleans
- 3 strict presses
- 10 deadbugs

Strength 1: 6x every 1:30
- 1 power clean + 1 push jerk
(28 - 29 - 30 - 31 - 32 - 33 kg)

Strength 2: 3 rounds
- 3x (clean deadlift + clean pull) - 35 kg
- 1 min rest

Workout: "Kylo Ren" for time (time cap: 12:00) #KyloRen
- 50 deadlifts
- 50 bar facing burpees
Partitioned into 5 rounds for me, with 48kg for the deadlifts, finished in 7:43

Scaled the wod ok, since goal was 6:00-8:00, working on the clean & jerks, trying to get the weight & form right

#WorkoutOfTheDay

Today a #foundations class, focus #core

3x
* Single Arm Kettlebell Deadlifts (8 / 10 / 12kg)
* Bottom-up presses (same KB)
* 30" Plank Hold
* 1' Rest

Then an #EMOM of 20'
* 30" Sorensen Hold (4kg / 4kg / 8kg / 8kg KB)
* 12 Bicycle Crunches
* 10 Rower Pikes
* 30" Hollow Hold
* 1' Rest

#workoutOfTheDay was suffering in the sun

First a #snatch complex. This was to really start carefully, since it's something I'm not confident in wrt my shoulder issues.

#EMOM 10'
* 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat

Started at 7.5kg (training bar), and built up to 14.5kg :D which went painlessly and in good form. Happy about that :)

Then 3x 3 Snatch Pulls, which I did at 17.5, 27.5 and 37.5kg. Felt good.

Next was the #wod "Action Hank"

21 - 18 - 15 - 12 - 9 - 6
* Deadlifts (57 / 85)
* GHD Sit-Ups / V-Ups

I did the deadlifts with 50kg on the bar, and V-Ups. Finished in 8'10".

Today's #Workout

Warm up: Burgener warm up
- 5 down & finish
- 5 down & finish high pull
- 5 muscle snatches
- 5 power lands
- 5 squat lands
- 3 high hang snatch + 3 hang snatch + 3 snatch

Strength 1: EMOM 10:00
- 1 Power snatch + 1 Hang Snatch + 1 Overhead Squat (20 kg)

Strength 2: 3x every 2 mins:
- 3 snatch pulls (30 kg)

Workout: "Action Hank"For time, time cap 12:00
- 21 - 18 - 15 - 12 - 9 - 6
- deadlift (48 kg)
- V-ups (scaled to ab-mat sit ups with 4 kg med ball)
Finished in 11:15

It was outside, it was too bright, and plenty warm (more than enough to exercise in the sun), and then I ended covered in black dust from the sit ups. Oh, and I got a blister on a finger from the deadlifts too

Today's #Workout

Mobility: Banded 7s + pec stretch

Warm up: 8 min AMRAP
- 30" skipping rope
- 10 single arm upright DB rows (5 kg) e/s
- 5 (empty) barbell bench press
- 10 deadbugs

Strength: #BenchPress
- Max bench press at 50-60% of 1RM + 2,5-5kg -> 16x 25kg
- 1 min rest
- Max bench press at 50% of above weight -> 26x 15 kg

Workout: 15 min AMRAP
- 16 cal row
- 19 DB bench press (scaled to 7 kg)
Did 4 rounds + 10 presses (4+26)

still quite sore from Tuesday. Also tried the 10kg DB for the wod and there was no way I would do 19 reps (or the intermediate 15)

#workoutOfTheDay

First max rep bench presses, like last week, but with 2.5kg more on the bar.

Did 30 @ 35kg (50% 1RM), and 36 @ 20kg (+- 50% of that).

Then the #workout "Agent Honeydew"

#AMRAP 15'
* 16/19 kcal Row
*19 Dumbbell Bench Presses (10/15)

Finished 5 rounds, doing:

* 19 kcal row
* 19 dumbbell bench presses with 2x15kg.

3 de abril de 2025, TÍA, Argentina.
Spotify | Luck Ra: Bzrp Music Sessions, Vol., 61 | https://open.spotify.com/intl-es/track/5AGnkbWCiF9u4ra54N9X1a
.
.
.
Abrazos.
#TIA | #entrenamiento #training #salud #ejercicios #funcional #crossfit #calistenia #mastodon #fediverse #fediverso.
.
.
DDI: La imagen muestra a un hombre muy musculoso sin camiseta, mostrando su torso bien definido. Está rodeado por un marco oscuro, y en la parte inferior de la imagen hay un texto que dice: "¡Tía, hoy se entrena!". El fondo parece ser un entorno de madera o un gimnasio.
.
P.D.: No mires el reloj, haz lo que este hace: seguir adelante.

Je sors d’une scéance de #crossfit tellement vnr j’ose même pas vous dire combien j’ai fait de burpees ou de mètres au skierg

#WorkoutOfTheDay

First some strength: Back squats!
20 reps at 60% of 1RM, which is 52kg for me.

Building up this was:
10 @ 40kg
15 @ 50kg
20 @ 52kg

Then the party started with the #workout "Dee Dee"

5 rounds:
2' AMRAP
* 12 kcal Echo Bike
* 10 Front Squats (with 20.5kg)
* Max Bar Facing Burpees
* 2' Rest

I hate burpees. So much.
Finished 9 / 9 / 8 / 6 / 7...

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.

#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

31032025 • Tía.

Spotify: https://open.spotify.com/track/70rhjNwC7sbsBSQKTAPCUj
.
.
.
Hoy se entrena.
#TIA | #entrenamiento #training #funcional #crossfit #calistenia #salud #mastodon #fediverse #fediverso.
.
.
DDI: La imagen muestra una versión musculosa y editada digitalmente de Don Ramón, un personaje popular de la serie de televisión mexicana "El Chavo del 8". Lleva jeans y posa en un gimnasio. El texto en la imagen dice "¡TÍA, HOY SE ENTRENA!".
.
Abrazos.

#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...