Pull-ups are a full body exercise When performed correctly everything from your grip, arms, shoulders, lats, core, glutes and quads should be active There’s no reason to rush them Focus on full control throughout the whole movement to maximise your results

Sprint to the finish and enjoy with friends after

Few things as rewarding as seeing your friends crush their goals Carson has had quite some setbacks in this (short) prep, we adapted where needed and he pulled through to do what he said he was gonna do Congrats buddy! I have the feeling this is just the beginning

First ever 10km race today Happy with the result especially with having a strong finish this race The journey to a sub 35 minute 10km will be long but fun

The issue with this is that you LOOK in shape but you actually ARE not in shape It’s an important distinction that gets lost with social media since looks are being preferred over ability Walking is good, but that should be a baseline when it comes to daily movement You also need high, medium and low intensity cardio (walking can be a start of low intensity cardio) The trick here is the following: You don’t NEED to run to do this spectrum of cardio intensity You can also bike, row, play sports, hike,… just anything that gets your heart rate up And fyi, sprinting is also running. But it’s easy click bait to say that running is stupid

A shake out ride instead of run for tomorrow’s 10k race

Fun little 3k test from this morning

Reminder that your first marathon can be a success (Rome 2024) However, you can ruin your second and learn the hard way (Medellin 2025)

To break a 4 hour marathon you don’t need 100km a week 3 runs and aiming for 50-70km per week should do it If you can do 4 runs, even better since the distribution of mileage would be better The bigger questions are 1/ What’s your training (athletic) background? 2/ How long are you willing to train for it?

An underestimated element of hiring a coach is the brain space you, as a client, get No need to think about macros, training splits, progressions, adjustments, etc Everything is done for you

Saw this fun handstand challenge and just had to try it

Hyrox training in full swing Weakness training first with 6 sets x 20 wallballs @ 10kg every 2:00 The goal is to build these into an EMOM x 5 Followed by threshold intervals which were AMRAP 8 x 4 with 90s rest which had burpees, pull-ups, push-ups and machine ergs

The cool thing about running is that you have to run paces that scare you one moment and a couple of months later they don’t anymore I’ve never ran 3:30/km, yet here we are and in a couple of months I’ll be doing these for more sets and / or longer duration Progress is addicting

If you want to learn a strict bar muscle-up Keep your training simple and focus on these 3 movements Especially the high pull-up was a game changer for me The higher you can pull, the easier the transition will be

Sunday’s couple run done and dusted Time to give a sleep masterclass and then updating some client programs Life’s good

Few things beat a good track workout on a Saturday After the failed tempo session earlier this week this one felt very controlled and good Definitely had some more reps in me which is a good sign for what’s to come

If you’ve never done feet elevated glute bridges with a more open knee angle, I can highly recommend them Plus another Hyrox weakness piece to improve the wallball station 4 sets 3 minutes row 25 wallballs at race weight

How I missed this piece of equipment We recently changed gyms and we have finally a GHD again If you want to build a stronger posterior chain for running, lifting, whatever - the GHD should be a staple in your training Some of my favourite exercises on this beautiful but underrated machine: Nordic curls, back extensions, sorenson planks, hip and glute extensions, GHD sit-ups, side bends and rotations

What I’d recommend to get to 10 pull-ups 1/ Lose excess bodyweight weight 2/ Increase frequency per week but don’t go to failure on every set 3/ Find your weak point in the pull-up and focus on that A good workout can be a pyramid style session, for example: 1-2-3-4-5-4-3-2-1 Rest 1-ish minute between sets