Workouts,Training,Food&Places

Hard workouts, training inspiration, food ideas, great views, photos and things that don't fit in properly but are cool anyway.

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Proper street art in Central Paris...

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The routine is simple:

1. Find the baddest set of stairs or hill in your area.

2. Sprint up. Jog down. 30 Minutes.

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Fast tasty easy meatballs. Low carb, gluten free & lactose free. I like to cook double the amount and freeze so I can eat healthy even when I am time poor.

400g Beef or Lamb mince

1 medium red Onion

1 Garlic clove

3 medium Carrots

200g Spinach (I use frozen Spinach)

Handful of fresh Mint

400g tinned Tomato

Glass of red wine

Pinch of Salt, Pepper and Paprika

Big handful of gluten free Oats

Few spoons of Linseed

Gluten free Oat flour as required

1 Egg

Chuck the Onion, Carrots and Garlic in a blender till shredded then fry in a big saucepan with a splash of Olive Oil until softened. Take off the heat.

Blend up the Spinach and Mint and add to the saucepan. Add the seasoning, Oats, Linseed, Beef and Egg.

Mix together by hand, adding Oat flour as needed to get a texture that holds together then make balls or small 'cakes' (like the photo).

Brown off each ball or 'cake', if you want more 'umami' then use a higher heat and let the surface slightly blacken.

Put all the browned balls or 'cakes' in a oven baking pan and cover with a mix of Tomato, wine and more seasoning.

Cover and bake at 180C for 1h. Enjoy.

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Winter is almost over here in Oslo. That means only one thing; track time at Bislett Stadium.

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The machine has no feelings, it feels no fear and no hope

Max Frisch

Which is why I hit the Concept-II rower this evening to start off a real shocker of a workout. High intensity cardio mixed with 100% efforts, followed by plyometrics.

5k row at wattage = 2 - 3 x body weight in kg

2 min stretch

5x intervals, 30s @ 100% effort / 30s @ recovery pace

5x intervals, 30s @ 5k pace / 30s @ recovery pace

2 min stretch

20 min cross-trainer at wattage = 2 - 3 x body weight in kg

30s work / 15s rest with each of these dynamic movements (once) with 10 - 20% body weight Bulgarian bag. Go as hard as you can.

Box jumps

Jumping lunges

Bulgarian bag squat lift from floor to shoulder press

Box taps (bounce alternate feet to the box)

Bulgarian bag squat to side leg lift (squat then lift alternate legs as you rise)

Box lunges on alternate legs (facing box)

Box jumps with Bulgarian bag held above on straight arms

Reverse box lunges on alternate legs (facing away from box)

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3013 HIT

A hard HIT workout, ideal for those days when you want to 'taste the iron' with a full body explosive movement workout. If it's too easy go faster or reduce rest time. Enjoy.

Timer: 30s work, 13s rest, 42 reps in total

High knee skipping

Dynamic Squat thrust with kick-out and press-up drop - Press-up position, arms extended - Thrust legs straight back - Bounce off on toes and when in air open legs twice shoulder width while dropping nose to floor - Thrust legs back in while coming back to press-up position

Kettlebell v-up (10-20% body weight) - Lie on back, legs extended, arms extended back along floor holding the kettlebell - Bring the kettlebell above your head as you raise legs straight up - Keep your lower back hard to the floor

Squat jumps with knee tap - Squat position, tips of fingers touching floor - Push hard to a high standing jump, raising arms straight up - As you leave floor bring knees up high and tap them with your fists - Arms straight up extended as you land - Arms drop down as you absorb the jump back to starting position

Pull-ups (supinated / palms facing you)

Clean & press (40% body weight)

Kettlebell side twists (2x 10% body weight kettlebells) - Feet shoulder width apart - Drop to a twisting squat, bring one 'bell behind one foot, and the other to the side of the same foot (i.e. one arm crossing in front of your body) - Raise them both to a full shoulder press as you rise to standing - Bring them back to same positions on the other foot (just tag floor) - Repeat with alternating sides

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'lost timer' workout

30 minutes with a target of 5 cycles

1/ Wide grip pull-ups from straight arms, protonated grip, 5x

2/ Press-ups, chest fully to floor, slow and controlled, 10x

3/ Wide stance squats, un-weighed, ass to ankles, arms out to sides, 10x

4/ Jumping lunge, un-weighted, arms held out to the sides, 5x each leg

5/ Squat thrust / jump to pull-up, 5x

6/ Parallel bar tricep dip to leg-lift, 5x

7/ Hanging leg-lift (straight legs is possible), 10x

8/ Weighted stand-ups from lying, ~10% body weight (weight bag etc), 5x

9/ Single leg box jumps, alternate legs, 5x each leg

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'bring the hurt' workout

Timer: 30s work, 20s rest, 44 reps in total

Cycle A // 36 reps total i.e. 6 cycles total

1/ Pull-ups, mix it up

2/ Press-ups, chest fully to floor, slow and controlled

3/ Sliding abs - Put toes on slide pads, bend at waist from press-up position towards pike position

4/ Weighted box jump @ 10-20% body weight

5/ Dumbbell / Kettlebell reverse press-up @ 10-20% body weight - Press-up position with weights in hand, use back to pull weights off floor

6/ Barbell shoulder press @ 30-50% body weight

Then keep timer on and stretch major muscles for 2 reps total (2x 30s + 20s)

Cycle B // Superset for 6 reps i.e. 3 cycles total

7/ Good morning with barbell @ 20-40% body weight

8/ Parallel bar tricep dip extend to leg-lift - As you press up from the dip, bring your legs out in front to form an L-Shape (abs)

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3228m above sea level with Mont Blanc right there in the corner.

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[my-teen-quote]

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