The Progrm Weekly#2

As the holidays come to an end many of us find ourselves in front of the mirror judging our body. We promise ourselves we are going READ MORE

The Progrm Weekly #1

Last week was the beginning of 2020 we talked about goals for the new year. But as our own motto says talking isn’t enough without READ MORE


Each piece this week starts with a 1 km Row, at 3 different tempos: First 250m – aim = Quickest pace Second 500m – aim READ MORE


King Kong: 1 Deadlift 205/145kg 2 RMU / C2B 3 Squat cleans 115/80kg 4 HSPU / Push-ups   For time: 1 round of King Kong* READ MORE

The World of SMR

Self myofascial release (SMR)   What is it? Although the term is a bit ambiguous it is used as a technical term for self massage. READ MORE