Daumendreher

Goose: Deadlifts, rope climbs, and thrusters

Goose is another outstanding Hero WOD that pushes athletes to their limits. Like all Hero workouts, it demands more effort, mental strength, and endurance than a typical WOD. Yet, Goose stands out ...

Say goodbye to your belly and get in shape

You can almost set your watch by it: after the turn of the year, at the beginning of January, gym memberships skyrocket. Training areas are packed, and newcomers are motivated and determined to tur...

JT: Handstand push-ups, ring dips, and push-ups

Hero WODs in CrossFit are like midterms at university or during vocational training. You get to show what you're capable of and see where you stand compared to the past. They are an opportunity to ...

Where does your lower back pain come from and what helps against it?

Lower back pain is one of the most common ailments people experience in their daily lives. Whether you are an athlete, an office worker, or a manual laborer – almost everyone is familiar with the p...

Bert: A true monster among the Hero workouts

As part of the CrossFit community, you have surely already endured a few Hero Workouts. These WODs honor the men and women who sacrificed their lives for others and remind us to push beyond our phy...

Maximum muscle growth for the legs: Effective squat variations with and without a barbell

Squats are the epitome of strength and stability. They are among the most important exercises in strength training and can be performed in many variations that set different focuses. Whether you ar...

Macho Man: The unusual benchmark WOD

The workout "Macho Man" is a challenge that tests strength, technique, and mental endurance in equal measure. The mental aspect, however, should be explicitly highlighted here once more. With a mix...

What is important for effective abdominal muscle training?

A strong torso, often referred to as the core, is much more than just a matter of aesthetics. Although a defined six-pack looks impressive and makes for a good look at the outdoor pool, abdominal m...

These assistance exercises will get you making progress in weightlifting again.

Weightlifting, with its two disciplines, the snatch and the clean and jerk, is a highly complex sport that requires strength, explosiveness, technique, and mobility. To improve in these two discipl...

Klepto: Sounds like a Marvel hero, but it's actually a Hero WOD

Klepto is a Hero Workout created to honor fallen heroes who gave their lives in service. It is an intense Hero WOD that pushes you to your limits while serving as a tribute to a special individual....

Barbara: Just like the Murph, only a bit different

As a CrossFit workout, Barbara is a true endurance monster. It challenges athletes through simple yet high-intensity bodyweight exercises. But what makes Barbara so special? This workout tests not ...

Jackie: Rowing, thrusters, and pull-ups

Jackie is another CrossFit benchmark workout that belongs to the Girls. Athletes all over the world use it to test their fitness and measure progress. This seemingly simple yet challenging workout ...

Amanda: Muscle-ups and snatches

Another well-known benchmark workout is Amanda. This demanding WOD combines gymnastics and weightlifting and challenges athletes both technically and mentally. But there is more behind this workout...

The secret recipe for learning new skills in CrossFit

Learning new movements in CrossFit can feel like the first time you tried to ride a bike as a child. Frustrating at first, followed by the thought that you would never learn it, but eventually a fe...

Linda: Drei Riegel des Todes

The CrossFit benchmark WOD "Linda" is a sweat-inducing workout also known in the community as the "Three Bars of Death." Ever wonder where that nickname comes from? It combines heavy weightlifting ...

Isabel: The Snatch Workout

Crossfit is known for its benchmark workouts, which serve as fixed standards for measuring performance progress. These workouts test athletes on strength, endurance, and technique. One of these ben...

Helen: A classic among the CrossFit benchmark workouts

Challenging CrossFit benchmark workouts are known for putting athletes' fitness to the test. One well-known and quite popular workout is Helen. It is a seemingly simple workout that can, however, p...

Cindy workout explained: 20-min AMRAP for every level

Crossfit is known for its intense benchmark workouts. One of these workouts is Cindy. Since its introduction, it has earned a firm place in the Crossfit community. Whether you are just starting out...

Fran CrossFit WOD: 21-15-9 thrusters and pull-ups

If there is one workout that perfectly embodies the essence of CrossFit, it’s Fran. Short, intense, and merciless. Greg Glassman combined two exercises that seem harmless on their own—and built a w...

DT: The Hero Workout for Weightlifters

DT is one of the most well-known Crossfit Hero WODs, representing a challenge both technically and in terms of conditioning. This workout is a tribute to Sergeant Timothy P. Davis, who was killed i...

Chad: The simplest Hero workout in CrossFit

Some workouts demand more than just muscle and endurance; they require mental toughness. Chad is one of them. At first glance, it may seem simple: 1,000 box step-ups wearing a rucksack or weight ve...

From Romanian deadlifts to sumo deadlifts

Deadlifting is one of the most fundamental and effective exercises in strength training. It is not just a test of strength, but also a must for anyone wanting to work on a strong back, powerful leg...

What are the benefits of creatine for muscle building and CrossFit?

Creatine is one of the most well-researched and effective nutritional supplements in the world. It is particularly popular among strength and endurance athletes, but it also offers numerous benefit...

How your hands survive every CrossFit workout

In CrossFit workouts, your hands are constantly in use and under heavy strain. Whether it’s pull-ups, weightlifting, deadlifts, or muscle-ups, the skin on your palms is subject to enormous stress f...

How to maximize your SkiErg performance in a CrossFit workout

Just like rowing on the Concept2 machine, the SkiErg is an integral part of CrossFit workouts. The SkiErg doesn't divide the training community as much as the rowing machine does, yet there are hug...

More power on the rower in your CrossFit workout

If you have been doing CrossFit for a while, you are surely very familiar with rowing on the Concept2 RowErg. This machine divides the athletic community: some could spend hours on it, while others...

Why strength training is so important for your health and improves your daily life

Over the past few decades, strength training has evolved far beyond classic bodybuilding into one of the most effective methods for promoting long-term health, mobility, and well-being. Training wi...

Zone 2 Training: All just hype or does it really benefit you?

CrossFit athletes, in particular, tend to push themselves to their limit in every workout and measure the quality of their training by how hard they destroyed themselves. However, this is not a tru...

Optimally hydrated: The importance of water for your body and how much you really need

Water is the basis of life; without fluids, we can only survive for a few days. Although we often pay attention to diet, exercise, and sleep, the importance of proper hydration is frequently undere...

Pyramid training: A proven method for increased strength and muscle mass

Pyramid training is a training method used in strength sports and bodybuilding. This method has proven its worth over decades and offers a balanced equilibrium between muscle building, strength gai...

Massive muscle growth with German Volume Training

German Volume Training, also known as GVT or 10x10 training, is a proven and extremely effective method for building muscle mass. This training method originated in Germany and was popularized by w...

How do you apply the Daumendreher hook grip tape correctly?

For many CrossFit athletes and weightlifters, hook grip tape is an essential part of their training gear. It protects the thumbs and provides extra stability during heavy lifts. For the tape to be ...

Westside Barbell: The training method for strength, speed and explosiveness

The Westside Barbell method is nearly legendary in the world of strength training. Developed by the renowned powerlifting coach Louie Simmons, this method is of interest not only to powerlifters bu...

Wendler 5/3/1 Method: Training Plan and Big Lifts Explained

Strength training is more than just lifting heavy weights. It requires strategy, structure, and consistency to achieve continuous progress and get stronger. One method to achieve exactly these long...

How does training with the Texas Method work?

In the field of strength training, there is an almost infinite selection of training programs that cater to different fitness levels and goals. One now-established and highly effective training pro...

What is Starting Strength and how do you get stronger with it?

The Starting Strength method, developed by Mark Rippetoe, is a proven training program for beginners looking to build strength quickly. This simple yet highly effective program has made a name for ...

What is the 5x5 method? Training plan & exercises

In strength training, there are countless methods and programs – yet few are as simple and effective as the 5x5 method (or 5x5 for short). Five sets, five repetitions, heavy compound exercises: The...

Why you get stronger through training

Along with looking good naked, getting stronger is a primary goal for many people starting out with weight training. Whether it is about lifting heavier weights, strengthening the body for everyday...

Proper recovery after an intense CrossFit workout

CrossFit is known for its intense workouts that challenge the entire body and test the limits of endurance. As much energy as you put into your training, you should also invest in your recovery, be...

How much protein do you need to build muscle?

Whether you are already an experienced athlete or are just starting out in fitness and CrossFit training, protein is an essential building block for your body and especially important when it comes...

Functional Training or Functional Fitness and what it has to do with CrossFit

In the world of fitness training, two terms have particularly stood out in recent years: Functional Training and Functional Fitness. Both concepts are based on the idea of training the body through...

How to find the right jump rope for CrossFit

In CrossFit, choosing the right equipment is an essential part of your success, and the jump rope is no exception. It plays a central role in warming up and in exercises like double unders. But fin...

The evolution of CrossFit over the decades

Before the company CrossFit was officially founded in 2000, the underlying idea evolved over several years through the personal experiences and training of Greg Glassman, CrossFit’s eventual founde...

The perfect diet for CrossFit

If you have committed yourself to the intense and demanding training of CrossFit, you know that success does not depend on the training alone. Your nutrition plays a central role in your performanc...

How do you calculate your caloric needs as a CrossFit athlete?

To perform at your best as a CrossFit athlete and make progress in your training, it is essential to know your own caloric needs precisely and ensure that your diet meets those requirements. In thi...

Deadlifts for maximum strength

The classic deadlift is one of the most fundamental and effective exercises in strength training. It is an exercise that may appear simple at first glance, but is incredibly profound in its executi...

The Origins of Olympic Weightlifting

Weightlifting is not only one of the oldest, but also a very fascinating sport. It embodies pure strength, discipline, and technique. But how did this sport originate and how has it evolved over ti...

What is the right outfit for a CrossFit workout

Crossfit is a sweat-inducing and versatile way to train, covering everything from intense weightlifting to endurance sessions and gymnastics. To feel comfortable during these demanding workouts, it...

Benchmark Workouts in CrossFit: A Standard for Fitness and Progress

The enthusiasm for CrossFit has been unbroken for years, and interest is steadily increasing. One of the special features of this training approach is the benchmark workouts, which play a central r...

Murph WOD: Rules, Strategy, and Scaling in CrossFit

The Murph is arguably the most famous Hero Workout in CrossFit. It is more than just a physical test – it is a tribute to the fallen US Navy SEAL Lieutenant Michael P. Murphy, who gave his life in ...