If you've ever done thrusters, you know:  The exercise looks easier than it feels. You pick up a weight, squat down , press it above your head—and suddenly your heart rate is up, your legs are burning, and nothing feels relaxed anymore. That's exactly what makes thrusters so exciting. You can't isolate and hide anything . Either your legs,  core , and shoulders work together, or every rep becomes unnecessarily tough. We reveal what makes this exercise so challenging, what it

When it comes to exercise, many people immediately think of training. Fixed times, sportswear, sweat, and  discipline . If a stressful day gets in the way, exercise is simply canceled. The only problem is that the body doesn't distinguish between exercise and everyday life. What matters to it is  how much you move in total —not how motivated you are. The real problem of our time is therefore not a lack of exercise, but a lack of  everyday movement . We sit a lot, stand up lit

At first glance, ring rows seem unspectacular. You hang from the rings , pull yourself up, and that's it. That's exactly why they are often underestimated. Ring rows are among the most effective  bodyweight exercises  you can do (not only) for your back. Because once you perform ring rows correctly, you will quickly notice that this exercise mercilessly reveals how good your  body tension  is, how cleanly you can pull, and whether your back is really working—or whether other

Ever gotten goosebumps from a workout? No? Then  “Goose Bumps 🤜🦆”  might change that. Our new SmartWOD Workouts of the Month focusses on short, hard intervals, increasing heart rate , and exactly the kind of fatigue that makes you wonder after every round why on earth you're doing this to yourself. Curious? Then scroll through our article. Below you will also find a direct link to the workout in the SmartWOD Workout Generator . ⬇️ SmartWOD Workout of the Month  – what is

New year, new resolutions. More exercise, healthier eating, less stress, finally being consistent. Sound familiar? Then you're not alone. The desire for change at the turn of the year is completely normal. A new year feels like a  fresh start —as if you could start with a clean slate. But that's exactly why many resolutions fail. The problem is rarely the intention itself. It's the way  it is planned : too big, too vague, too far removed from everyday life. Not because of laz

Have you ever heard of “The Girls”? No? Then hopefully this article will broaden your knowledge—and your training repertoire. In CrossFit , “The Girls” are much more than just workout names. They are a  crucial part of the training philosophy  that motivates and challenges athletes worldwide and measures their  progress . We'll tell you more about the phenomenon known as “The Girls,” their significance, their names, and their importance within the CrossFit community. What are

CrossFit is not only known for its challenging workouts and strong community, but also for a special type of workout—the so-called  “hero workouts.” These intense exercises are more than just a physical challenge; they serve as a tribute to fallen soldiers, firefighters, and police officers who lost their lives in the line of duty. Each Hero Workout is named after a hero and tells a story of courage, sacrifice, and honor. Dive into the world of Hero Workouts with us and find

Welcome to  Painsylvania —where every rep hurts, but that's exactly the plan. Our new  SmartWOD Workout of the Month  takes you on a journey through pain, sweat, and (hopefully) personal bests. Three movements. Three weight levels. And plenty of room for improvement—or not. If you enjoy workouts that challenge you  physically and mentally , then “Painsylvania” is your next goal. Curious? Then scroll through our article. Below you will find the  direct link to the workout  in

If you exercise regularly, you've probably noticed that “ strength ” doesn't always feel the same. Sometimes you lift heavy and slow, sometimes you jump explosively, sometimes your muscles are burning halfway through the set. And yet everyone says, “That's strength training.” But that's not true.  Strength is not just strength. There are  different types  of exercise—maximum strength, explosive strength and strength endurance —and each one challenges your body in a completely

If you've landed on this article, it means you're ready to take  your first steps  into the exciting world of  CrossFit . Or maybe you're still wondering whether CrossFit is right for you. Let's put it this way:  Yes, do it!  It changed our lives and will hopefully turn yours upside down too! But what exactly does CrossFit training involve, and how is a typical class structured? More importantly, how do you get started  as a  beginner ? We'll tell you everything you need to k

You probably know those days when you can hardly get going in the morning, yet suddenly find yourself wide awake late at night. Other days are exactly the opposite: you feel awake and active early on, but by the afternoon, you somehow run out of steam. This often seems random—but it isn't. The pattern behind this is called the circadian rhythm . This is nothing more than the internal clock that your body has been following for millions of years. Sleep , energy, hunger, focus,

Does this sound familiar? You start out motivated, set yourself goals, make a plan—and everything goes well for the first few weeks. You're in the flow, feeling strong, seeing progress . And then that moment comes: you skip a workout. Then two. And suddenly you're completely out of it. This doesn't happen  because you're lazy.  It happens because appointments, work, tiredness, family, and other things get in the way. And your workout? It gets postponed. But that's exactly whe

It's high time to drop the beat—and the  dumbbells  along with it. Our new  SmartWOD Workout of the Month ,  “Clusta Rhymes,”  has everything you need for two minutes of fame (and five rounds of hell). Shuttle runs, dumbbell clusters, and lots of heart rate in rhythm —the perfect  AMRAP  to push you to your limits. Curious? Then scroll through the article. You'll find a direct link to the workout below. ⬇️ SmartWOD Workout of the Month  – what is it? With the “Workout of the

You can lift weights without actually exercising. Sounds strange, doesn't it? But that's exactly what happens when you just do repetitions at the gym without really feeling what your body is doing. This is where the  muscle-mind connection  comes into play—the ability to consciously control your  muscles  during movement. It makes the difference between “going through the motions” and  targeted training . It's not about esotericism, but about  control . When your head is real

When you hear “ endurance training ,” you probably think of endless runs on the treadmill or sprints that nearly kill you, right? But cardio is now much more than just running, rowing, or cycling. Basically, there are two ways: Short and intense  – really push yourself for a few minutes. Or long and steady  – the classic, relaxed endurance run. Both variants have their strengths. And then there is a third option that often makes the biggest difference:  mixed training —a clev

If you work out regularly at the gym, you know the drill: same air, same faces, same equipment. Effective? Yes. Varied? Not so much. Outdoor training is the exact opposite: you have space, fresh air, sun on your skin—and really no excuses.  Outdoor training gives you that feeling of freedom  that you might miss at the gym. And  functional fitness  is the perfect fit:  you lift, pull, jump, push, and run . And best of all, you can train  anywhere . In the park, on the beach, a

There are exercises that simply  build muscle . And then there is deadlifting. This isn't about show, but about  real  strength . It's about tension throughout your entire body, about control, about the feeling when you stand up straight and hold the weight steadily in your hand. Deadlifts are simple: you lift, you work, you get stronger— physically and mentally . Whether at the gym, in the garage, or at home, this movement will help you progress. If you want to understand  w

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