Be honest: How often do you skip your warm-up ? Or your cool-down? You walk into the gym, want to get started right away, and think to yourself, “A few light reps will do the trick.” And your cool-down probably goes something like this: workout done, a quick sip of water—and then it’s back to your day. The problem: It is precisely these two phases that often determine  how well your workout actually goes  and how quickly your body is ready for the next session afterward. The

Let us guess: You ended up here because you stumbled upon CrossFit somehow and thought to yourself:  “That’s insane. I want to be able to do that too! How, where, and when should I start?” Take it easy, young Padawan. In this article, we’ll tell you everything you need to know as a beginner to get a feel for CrossFit—without overwhelming you right away. You’ll learn the basics, get your first training plan, and know exactly how to get started the right way. Before we get star

WOD are we doing here? Good question. The answer:  a ton of dumbbell work in a damn short amount of time. Our new  SmartWOD Workout of the Month  is a classic ascending ladder  AMRAP —simple in structure, but it gets significantly tougher with every round. More reps, same movements, no real rest. Want to know more? Then scroll through the article. Below, you'll find a direct link to the workout in the  SmartWOD Workout Generator . ⬇️ SmartWOD Workout of the Month  – what is i

You’re probably already using the push press in your workouts— but are you doing it right? Many people do this exercise regularly—without really thinking about what’s actually happening. It sort of works, after all. The difference only becomes apparent when you  take a closer look : How much of the work actually comes from your legs? And why do some reps feel significantly easier than others—even though the weight is the same? In this article, we’ll reveal why  small details

When you  start CrossFit , there's one topic you'll quickly come across:  weightlifting . Suddenly, terms like snatch, clean, and jerk appear. People are explosively lifting weights above their heads, and you may be wondering:  Do I have to be able to do that too? In short: yes—at least a little bit. But you don't have to become an Olympic weightlifter to do so. In this article, we will look at: Why weightlifting is so important in CrossFit How it differs from classic Olympic

Life is like a box of chocolates – and with “Forest Gum,” you never know what you're going to get. Our new SmartWOD Workout of the Month takes you through four short, intense AMRAPs that look doable on paper—but feel significantly harder with each round.  Grip, traction, and pulse—they all work constantly against you here. And that's exactly what makes it so appealing. Want to know more? Then scroll through our article. Below you will also find a direct link to the workout

Want to  start CrossFit  but don't know where to begin? Welcome to the club. At first, it all seems a bit overwhelming:  new terms, unfamiliar movements, people who seem to already know everything. The good news is that no one comes to the box as a finished athlete. Everyone has to start somewhere. We'll show you the 10 best exercises for  CrossFit beginners  that you should really start with. No show-off moves or Instagram acrobatics, just solid basics that you can build on.

CrossFit is more than just a sport. It's a community, a lifestyle, and a method that allows you to challenge and surpass yourself. Again and again. One of the key aspects that distinguishes  CrossFit  from other forms of training is the so-called  benchmark workouts . Never heard of them before or looking for specific benchmark workouts for beginners? Then you've come to the right place! CrossFit benchmark workouts explained briefly Benchmark workouts, often referred to as  “

Functional fitness  is no longer a niche sport. Athletes are getting stronger, faster, and more professional—and the competitions are getting bigger. At the same time, the question arises more and more often:  What exactly is being tested here?   Strength ?  Endurance ? Athletics? Or simply who can last the longest? This is exactly where the  ATHX Games by adidas  come in. Instead of constantly coming up with new, increasingly extreme workouts, they want to  make performance

Fire up the grill, focus on the task at hand—because  “Grills Gone Wild”  is anything but a leisurely barbecue. Our new  SmartWOD Workout of the Month  serves up a challenging 12-minute EMOM : warm up with some rope jumping, then grab the barbell—and repeat every minute. This makes it exactly the kind of workout that pushes you to the edge of your comfort zone. And as we all know, that's where it tastes best. Curious? Then scroll through our article. Below you will also find

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