Knowledge base
Oefeningen
- Bulgarian split squat: how to do it right and what it trainsHow to do the Bulgarian split squat properly: setup, bench height, the muscles it trains and the mistakes that load your knee. Read it, then try it.
- Deadlift: form, muscles and how to build up safelyHow to deadlift: step-by-step form, the muscles you train, the most common mistakes and how to build up safely. Start light.
- Kettlebell swing: how to do it right and what it trainsThe kettlebell swing trains glutes, hamstrings, core and fitness. Learn the technique, the usual mistakes and which weight to pick. Then come try it.
- Pull-up: form, muscles and how to get your first oneA pull-up trains your back, arms and grip. Learn proper form, strict vs kipping, and how to get your first pull-up. Here's how to start.
- Romanian deadlift: hamstrings and glutes in one exerciseHow to do the Romanian deadlift: step-by-step form, the muscles you train and the mistakes that load your back. Read it, then try it yourself.
- The squat: how to learn this basic move properlyLearn to squat properly: the muscles you train, step-by-step form, the mistakes almost everyone makes and how to build up. Start without weight.
CrossFit-kennis
- CrossFit exercises: the 20 movements you'll learnThe 20 CrossFit exercises you'll learn as a beginner: squat, deadlift, pull-up, burpee and more. Each one explained simply, plus how to learn them safely.
- CrossFit for beginners: everything you want to know before your first classCrossFit for beginners: you don't need to be fit to start. See how your first class works, how scaling works and how to start safely. Come train with us.
- CrossFit training: what a workout looks like (with 10 examples)What does CrossFit training look like? How a class works, ten workouts from easy to hard, AMRAP and EMOM explained, and how to start.
- What is CrossFit? An honest explanation for anyone thinking about itWhat is CrossFit? Strength, conditioning and gymnastics in a coached class at your level. See how a class works, if it's safe and how to start.
- What is HIIT? High intensity interval training explainedWhat is HIIT? Short bursts of hard work with rest in between. Learn what it does, how often to do it and how it differs from CrossFit. Start smart.
Kracht en gezondheid
- How much protein per day do you need when you train?How much protein per day? If you train, aim for 1.6 to 2.2 grams per kilo. Here's how to work out your number, for women and over-60s too.
- Strength training for women: why, how and what to expectStrength training for women: get stronger, not bulkier. Myths, bones, menopause, a weekly plan and how to start with a coach in Amsterdam East.
- What is creatine and what does it do?What is creatine and what does it actually do? How it works, how much to take, side effects and who it's for. No sales talk. Read it here.
HYROX-kennis
- HYROX Doubles: how the race works when there are two of youHYROX Doubles is the race for two: run every kilometre together, split the stations. Read the rules, the weights and how to train as a pair.
- HYROX for beginners: your first race without the stressHYROX for beginners: what you need to be able to do, how long to train, what to bring on race day and which mistakes to avoid. Read the honest plan.
- HYROX training plan: 12 weeks to the start lineA 12-week HYROX training plan with running, strength and stations laid out week by week, for beginners and beyond. See the full plan below.
- HYROX training: how to train for your first raceHow do you train for HYROX? Mix running, strength and the eight stations in a smart weekly rhythm. See how long you need and how to get started.
- HYROX Workouts: 10 Sessions to Get You Race-ReadyTen HYROX workouts explained: stations with running, strength, run intervals and a half race. Pick by level and kit, and start training today.
- What is HYROX? The fitness race explainedWhat is HYROX? Eight 1 km runs, each followed by a workout station. Learn how the race works, the stations, the categories and how to start training.