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#WorkoutOfTheDay

10 posts10 participants0 posts today

#workoutoftheday #running

Half marathon training
Week 9, run 1/3
🚶‍♀️3 km
🌡️5'
🏃‍♀️11:30 at easy pace
🏃‍♀️tempo run with 4 x 6min intervals (+2min recovery)
Interval target pace: 6:16/km
Actual paces: 6:37, 5:47, 6:08 and 6:19/km
🏃‍♀️10:00 at easy pace

Today I ran at night and it's something I am not used to. Fully equipped runners have powerful lights that blind me when coming from the opposite direction. However it was nice to see the city lights and so many fellow runners.

#WorkoutOfTheDay

"Mammoth Lake"
3 rounds
* 20/25 kcal row
* 20 Box Jump Overs
* 15 Handstand Push-Ups

Since I can't even do handstand push-ups and pike push-ups felt "off" today, I opted for dumbbell push presses with 10kg dumbbells.

Finished in 11'58"

After this there was some gymnastics work:

EMOM 10'
* Odd: 5-10 Negative Pull-Ups
* Even: 3-10 Ring Dips

I'm happy how much my negative pull-ups have improved if I compare to when I started :)

Today's #Workout - Strength training upper body week 7 - day 2

Warm up:
- 1 km walk
- 2 rounds
- 10 banded plank knee to elbow
- 10 glute bridge marge steps
- 15" adductor plank e/s
- 2 rounds
- 3 ATG squats 3" pause e/s
- 10 banded (knee) goblet squats (12 kg)
- 8 m banded lateral walk e/s

Plyometrics: 10 rounds
- hurdle - hurdle - box jump
(first 5 at 30 cm box, last 5 at 35 cm box)

Back Squats: #BackSquats
- Warm up: 5x 30 kg, 5x 40 kg, 5x 50 kg
- Work: 5 rounds
- 5x at 53 kg
- 2-3 min rest

Foot on wall deadlift (weird af): 4 rounds
- 6x e/s (2x 10 kg DB)
- 2 mins rest

Cool down
- Foam roll back, quads, calves, glutes
- 1 km walk

#workoutoftheday

Back home from our winter vacation and I struggle to get back to my routine among the infinite batches of laundry and the gazillion of tasks that piled up during that lovely break.

🌡️25' mobility (desperately needed!)

x3:
1️⃣ TRX pull-up x6
2️⃣ Square hops x5/side
3️⃣ Mountain climbers x30/side
4️⃣ Push-up x5
5️⃣ OH squat @ 13kg x5
6️⃣ Russian twist @ 12kg x10/side

Today's #Workout - Strength training upper body week 7 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 single leg Pallod press e/s, each foot
- 10 glute bridges
- 2 rounds
- 20 deadbugs
- 5 thoracic rotations at the wall e/s

Bech press: 15 min to test 1RM (more like 20 min) #DBFrenchPress
- 8x 15 kg (empty bar)
- 5x 20
- 5x 25
- 3x 30
- 1x 34 kg
- 1x 36 kg (previous PR)
- 1x 38 kg (new #PR +5,55% 🎉 )
- Tried 40 kg, failed, went down to 39 kg, also failed, but still a 2 kg PR 😁

Push ups: 5 rounds
- 7 (elevated, 46,5 cm) #PushUps
- Rest as needed

Core: 4 rounds
- 8 oblique raises e/s (16 kg)
- 15" KB around the world 🌍️ e/s

Cool down
- 30" passive bar hang
- Pec MFR
- Book stretch
- 1 km walk

#workoutOfTheDay

Core day today

4x
* 30" Good Mornings
* 30" Sit-Ups
* 30" Russian Kettlebell Swings (16kg)
* 30" V-ups or tuck ups
* 50" Rest

AMRAP 12'
* 16 American Kettlebell Swings (16kg)
* 16 V-Ups
* 16 Mountain Climbers
* 16 kcal Row Erg

Managed 4 rounds and 16 reps.

2' rest

AMRAP 12'
* 16 Weighted Sit-Ups (14lbs medball)
* 16 Ring Rows
* 12kcal Bike Erg (normally shuttle runs, but I don't run. This took about the same time)

This one I did 4 rounds and 7 reps.

I DON'T LIKE V-UPS!

#WorkoutOfTheDay

First 2 Power Cleans and 2 Push Jerks. 6 sets, every 2' a set.

Started at 25kg, then 27, 30, 32, 33 and back to 32kg. Still, seeing that I couldn't do an overhead without being in serious pain it's a massive improvement!

Then the #Workout: "Open 13.2"

AMRAP 10'
* 5 Shoulder-To-Overhead (35/52.5)
* 10 Deadlifts
* 15 Box Jumps (20/24)

Used a weight of 30kg for the #wod, which went smooth. Still being very careful for my shoulder, but I'm happy the way it seems to be going!

Finished 5 rounds and 29 reps (1 box jump short!)

Today's #Workout

Warm up: 8 min AMRAP
- 3 inch worms
- 3 clean deadlifts (empty bar - 15 kg)
- 3 hang muscle cleans (empty bar)
- 3 shoulder presses (empty bar)
- 10 deadbugs
- 6 box step ups (20in)

Strength: E2MOM 6 times
- 2 power cleans + 2 push jerks: 20 - 22 - 24 - 26 - 28 - 30 kg

Workout: Open 13.1 10 min AMRAP
- 5 shoulder to overhead (25 kg)
- 10 deadlifts (25 kg)
- 15 box jumps (12 in / 30cm)
Did 5 rounds and 20 reps (so up to 5 box jumps)

Needed to get something done where I didn't have time to think, so a wod was ideal.

#WorkoutOfTheDay

First some more Tempo Bench Press - 3 sec down, 0 hold, 1 up, 0 pause

8 sets of 2 reps. 4x50kg, 2x51 and 2x52 kg on the bar.

Then the #workout: "Bison"
AMRAP 5'
5 - 10 - 15 - ...
* Dumbbell Bench Presses (15/22.5)
* V-Ups

1' Rest

AMRAP 5'
5 - 10 - 15 - ...
* Ring Rows
* V-Ups

1' Rest

AMRAP 5'
* Dumbbell Bench Presses
* Ring Rows

Arms: shot. Bench presses done with 2x7.5kg, and did 4+25, 4+10 and 4+37.

Now I know why these are called exercise balls!

The exercise is inflating them.

They're kinda funny. You inflate it until it looks full. Then you read the instructions and inflate it another eternity until it has stretched to the diameter indicated on the box and looks like it's about to explode in your face (but it won't - so far).

I need a sandwich.

Today's #Workout - Strength training upper body week 6 - day 6

Warm up:
- 1 km walk
- 2 rounds
- 8 m banded lateral walk e/s
- 5 down dog to cobra
- 10 overhead deadbug (5 kg)
- 2 rounds
- 10 American KB swings (12 kg)
- 10 goblet squats (12 kg)

Plyometrics: 4 rounds
- 8 m skipping (aka knee high running?)
- 3 tuck jumps
- 2 box jumps (35 cm)

Deadlifts #deadlift
- warm up: 5x 45 kg, 5x 50 kg
- Work: 5x5 work to a heavy 5 (5x 55, 5x 60, 5x 65, 5x 70, 5x 75 kg)

Single leg hip thrust: 3 rounds
- 8x each leg (7,5 kg KB)

Cool down
- Foam roll back, quads, calves
- 1 km walk

#WorkoutOfTheDay

First Tempo Front Squats, 3 second down, 0 hold, direct up. 8 sets of 2.

Started at 30kg, ended at 48kg.

Then the #workout: "Badlands"

15 - 12 - 9
* Hang Squat Cleans (37.5 / 52.5)
* Burpee Box Get Overs (24 / 30)
* Chest To Bars

Time cap was 12'. I scaled this one to

Hang Squat Cleans @ 25kg on the bar
Burpee Box Get Overs at 24"
Elastic Assisted Pull-Ups.

Finished in 11'35"

Today's #Workout - Strength training upper body week 6 - day 6

Warm up:
- 1 km walk
- 2 rounds
- 10 scapular push ups
- 10 deadbugs with press (5 kg)
- 2 rounds
- 10 shoulder taps in plank
- 10 banded pull apart
- 10 DB Thrusters (light weight = 5 kg)

Bench press #BenchPress
- Warm up: 8x 20 kg, 8x 23 kg
- Work: 4 rounds
- 8x 25 kg (70% of 1 RM)
- 2 mins rest

Supinated inverted rows #SupinatedInvertedRow 3 rounds
- 10 reps
- Rest as needed

Grip & core: 3 rounds
- 10 plate pinch around the world (it's me, I am the world, so yes, everything revolves around me) (5 kg plate, wish we had 7,5 kg plates)
- 5 1/4 Turkish Get up (8 kg KB)

Ankle rehab: 3 rounds
- 10 Tibialis raises e/s

For fun, while waiting: 3 rounds
- 10 Weighed back extensions (5 kg)

Cool down
- MFR pecs, triceps, lats
- 1 km walk (in the snow, uphill, both ways)

Replied to s1m0n4

@s1m0n4

I don't see much about breathing on here. My experience is that when I started I paid no attention to synchronisation, but that would lead to the odd jolt, particularly when not on the flat and I was breathing the wrong way when going over say a tree root. I tried 2:2 but that felt odd, always breathing on the same foot. So I switched to 3:3 and increased cadence, took a while to get used to, but I am supremely comfortable with it now.

#workoutoftheday #running

Half marathon training
Week 8, run 3/3
🚶‍♀️2 km
🌡️5'
🏃‍♀️ 01:32:10 long run

Nice weather today. Sunny, then cloudy with a bit of wind and not cold.
I tried the 2:2 breathing technique: inhale for 2 strides, exhale for 2 strides.
This keeps the pace slow and I was also reminded of prepartum classes. So I tried to breathe with my belly instead of my chest and that even brings to a 3:3 pattern, but it's hard to maintain.

My new 👟 feel great!

Today's #Workout - Strength training upper body week 6 - day 3

Warm up:
- 1 km walk
- 2 rounds
- 10 scorpions
- 10 iron crosses
- 5 down dog to cobra
- 2 rounds
- 10 straight leg deadbug
- 10 single leg glute bridges e/s
- 20 DB doorknobs (2 kg)

Pump session: 5 rounds
- 6 Dumbbell Bench press (8 kg)
- 8 Tricep Rollbacks (3 kg)
- 6 Lateral Raises (4 kg)
- 6 Front Raises (3 kg)
- 2-3 min rest

Split Squat: 6 rounds
- 6 split squats e/s (2x 8 kg DB)
- 1-2 min rest

Shoulder care: 2 ronds
- 6 shoulder levers
- 6 overhead cat-cows

Cool down
- MFR pec, triceps, lats
- Hitched a ride back home

Workout was mentally necessary, but my body wasn't there, so I embraced my perfect imperfection year and just did less challenging weights than otherwise I might have attempted. I went, I worked out, tomorrow is another day.

Today's #WorkoutOfTheDay was a reprise of "Open 21.1", which I also did +- 1 year ago.

* 1 wall walk
* 10 double-unders
* 3 wall walks
* 30 double-unders
* 6 wall walks
* 60 double-unders
* 9 wall walks
* 90 double-unders
* 15 wall walks
* 150 double-unders
* 21 wall walks
* 210 double-unders

Last time I did single unders and the scaled wall-walk - which is fairly easy.

This time I did single unders again but now the RX wall-walk. Which is *a lot* harder.

Time cap (original) was 15', we were given 20'.

Finished 17 of the last 21 wall walks, and got time capped.

I'm happy with my progress... my shoulder doesn't hurt, my triceps though ... :D

#workoutoftheday

🌡️15' mobility

x4:
1️⃣ Lat pulldown @ 45 kg x6
2️⃣ Deep squat jump x10
3️⃣ Reverse Nordic hamstring curl x10
4️⃣ Push-up x5
5️⃣ 4-way lunge @ 8 kg x4/side

I don't feel at my best today: poor sleep, headache and digestive difficulties.
So I opted for 4x5 exercises instead of my usual 4x6 exercises.

I had planned sit-throughs as 6️⃣ but I couldn't master the courage to do it 😅

Today's #Workout - Strength training upper body week 6 - day 2

Warm up:
- 1 km walk
- 2 rounds
- 10 banded plank knee to elbow
- 10 glute bridge march steps
- 15" adductor plank e/s
- 2 rounds
- 3 ATG squats 3" pause e/s
- 10 goblet squats with band around the knees
- 8m banded lateral walk e/s

Plyometrics: 8 rounds
- 1 box jump (35 cm #BoxJump )
- 1 depth jump (4 rounds at 50 cm, 4 rounds at 60 cm)

Box Back Squats #BoxBackSquat
- Warm up: 5x 25, 5x 35, 5x 45 kg
- Work: 5 rounds, 5x 50 kg

Handstand practice:
- 45" L-handstand hold e/s #LHandstand #Handstand

Cool down
- Lacrosse ball glutes, hamstrings
- Lacrosse ball pecs, lats
- 1 km walk

#WorkoutOfTheDay

Warm-up:
* 2' cardio

AMRAP 8'
* 10 Cossack Squats
* 10 Deadbugs
* 10 Roll and Reach
* 4 Back Rack Step Back Lunges (empty bar)

Then some work on "Back Rack Step Back Lunges" - 5 sets of 8, ending with 35kg on the bar.

Last part was the #workout: "Free Jacks"
* 48 / 60 kcal Echo Bike
* 90 Strict Sit-Ups
* 48 / 60 kcal Echo Bike

I did the intermediate which is
* 71 kcal Bike Erg
* 75 Strict Sit-Ups
* 71 kcal Bike Erg

Finished in 14'02"