MY FITNESS BLOG
Short session
Great short sesh today! Loved it!EMOM 10 min10 cal Echo BikeIntoEMOM15min8 cal Echo Bike15 Wall balls8 BBJ+ 15 MIN EMOM8 Cal Row10 Box step over10 double DB Snatch***EditAnd a 2000m row for time before coaching. Time 7.40min
Are you getting fitter?
How do you know you are getting fitter? That is a good question and it’s always good to try it out in a great benchmark wod! Do a “Fran”! 21-15-9 pull ups and Thrusters for time (40/30kg).This was actually one of my first crossfit workouts back in 2009. Funny how it never gets easier, just […]
A nice cardio workout
Today’s conditioning was a really nice way to get a good sweat on. It was just that hard to not be to hard for the barbell tomorrow. Today’s grind:EMOM 40min1.250/350m BikeErg + 2 laps sled @30kg2. 8/10 cal row+ 5 Burpees3. 14 DB Snatches AHAP4. Rest
Crossfit Games 2020 home workout
This was so much fun!Inspired by the Crossfit Games 2020. We did a “home version” of Event 1 Yeah, it was spicy!!1500m rowThen 5 rounds of:10 Chest to bar7 STO 45/70kg
Legs are made squatting
A: E2M X105 Back Squat *increasing weight each set; Started at 50kg and added 5kg each round+ superset 10 DB lunges 17.5kg 8min AMRAP8 Power snatches8 Bar facing Burpees8 HSPU C: 8min AMRAP7 cal EchoBike5 Dead ball clean2 laps sled D: 8min AMRAP6 BB Thrusters @30kg6 TTB6 BB OHS
90 seconds workout to smash you out!
Ok, this one might not look that crazy but it will destroy you! 90 seconds work / 90 seconds rest 20 Wall balls Max cals on assault bike the remaining time until reaching 80 cals. My sets looked like this: 15, 15, 15, 14, 14, 7 400m BikeErg Max devil presses the remaining time until […]
100 Bench press for time
I love this type of workout when it’s bench press day and you think it’s going to be chill… but you end up like a little puddle on the floor: 10 rounds of: 10 Bench press 30 double unders8 Barbell push press200m run
Partner Wod got me real good
This one destroyed me by the time I got to the snatches. Both athlete work at the same time: Athlete A: 400m BikeErg before each swop Athlete B: Max Burpee Box jumps *Continue until 80 Burpee Box Jump completed as a team A: 12/15 cal EchoBike before each swop B: Max Handstand Push Ups *Continue […]
Strength is built
Today was the focus on strength. I love those sessions. They are very social Bench press increasing weight each round. 12-10-10-8-8-6-5-4-2-1 reps with a end weight of 65kg. Superset with 3 low ring muscle ups and DB French presses. E90S × 5 rounds ME weighted pull ups 10 Strict press 12 DB press * 1min […]
Evening Cardio
A nice cardio wod with loads of running. In pairs: Both work ar the same time. 5000m BikeErg 3000m Row 1000m ski *E5M 400m run (Start with the run)
3 x 8 min AMRAP WOD
This worout is great to do together with two of your fitness friends. Part A: You start on one cardio maschine each for 10 cals and then do your 6 snatches. Rest for 90s and change maschines. Repeat for 6 sets and add weight on the bar each set! Part B: Start on one AMRAP […]
Sunday 3×10 min AMRAP
The sun was out and this little burner was really fun and pretty quick.AMRAP 10min500m BikeErg8/6 Dead ball clean @30kgSled @50kg Rest for 3minAMRAP 10min250m row12 Barbell Push press @25/35kg12 Dumbbell step ups @2×22.5/15kgRest for 3minAMRAP 10min (in pairs)Max cal on Echo bike*Resting partner 10 Burpees
How quick can you recover?
What a real spicy workout! It totally destroyed me in a great way! Loved everything about it!Try this if you want to give your lounges a real go! It’s a great way to see if you are capable to recover well enough in 90s so that you can go full send again. A: E90S on/off20 […]
70 Burpees over bar got me real good
Sun’s out in Melbourne so we celebrated that with a great partner wod. Don’t try this one if you feel unfit. It’s a huge workout! Both athletes work at the same time:5000m BikeErg80 Barbell CleanInto3000m row140 bar facing BurpeesInto2000m EchoBike80 handstand push upsInto 1000m Ski80 Barbell Thrusters * 1 Round of DB DT In between […]
Endurance at it’s best
This workout was LIT! 🔥🔥🔥 What a hard but fun endurance session. Loved every second of it! In pairs:5000m Bike Erg *Resting Partner must do 5 Burpee Box Jump + 3 Deadball clean before every Swop Into2000m Row*Resting Partner must do 10 heavy wall balls + 4 DB Push press 15kg before every Swop Into30-20-10Assault […]
Jerks and Sprint WOD
Todays lifting was good. I hit what was on the board. My 1RM is currently 75kg and it’s understandable since we’ve been in lockdown for so long. Before lockdown my jerk was 78kg. 4x @60kg3x @65kg2x @70kg1x @75kg Afterwards I did a really cool “sprint wod”_ Loved that one! We’re talking about max efforts for around a minute or […]
Dead ball and sled partner wod
Oh yeah, the sun is out in Melbourne 🌞🌞🌞🌞Saturday partner WOD & vitamin D in the park! Great day for a real sweat! Warm up: EMOM 12min10 BB Thruster12 Burpees15 KBS @20kg Partner WOD80 Clean and jerk @45kg100 Box jumps*E2M 8 Dead ball clean.* Both work at the same time.80 Deadlift @60kg100 Double DB walking lunges*E2M 8 Dead […]
EMOM to fail
Happy Tuesday everyone! 🤔 … Or is it Wednesday? 🤔 Or Thursday? I don’t really know anymore… oh gosh, this lockdown is hard…. every day is the same… so happy “day” everyone! EMOM 20min5 Front Squat (Increasing weight)+10 DB lunges EMOM to fail5 Burpees1,2,3,4 and so onDB Hang squat clean 15-12-9-6-3Air bikeToe to rings