Swedish powerlifter Carl “Calle” Johansson hit the headlines in 2023 when, in his final year as a Junior, he won the 2023 International Powerlifting Federation (IPF) Classic World Championships (CWC) in Malta. He hit an IPF world record raw deadlift of 328 kilograms (723 pounds) to reach the top of the podium on body weight and add an Open world title to his 2022 win in the Juniors.

Since then, Johansson has been hard at work in the gym, preparing for his first 2024 appearance at the 2024 Sheffield Powerlifting Championships. That hard work is paying off, as evidenced by a training update he shared on his Instagram page on Jan. 6, 2024, wherein he deadlifted 325 kilograms (716.5 pounds) raw for two repetitions. Take a look at the personal record below, courtesy of Johansson’s Instagram page:

In the video, Johansson set up in a sumo stance and shook out his arms before taking the barbell in a hook grip. He pulled the slack out of the bar thrice and then began the lift.

The opening pull was easy and over in an instant. He kept his grip on the bar, took a deep breath, and visibly set his lats before beginning the second rep. It moved slower than the first but was never in doubt.

At the top of the lift, Johansson took a moment to give a big smile to the camera before dropping the bar, something that would have earned him red lights in competition but didn’t diminish the lift in training.

“Let’s keep building”

Johansson’s double was only three kilograms (7 pounds) fewer than the 328-kilogram (723-pound) deadlift world record he set at the 2023 CWC in Malta. However, it’s widely thought he had more in the tank that day but played safe, instead doing exactly what was needed to win. He beat Tim Monigatti on bodyweight and finished half a kilogram (one pound) ahead of Taylor Atwood.

Since the 2023 CWC, Norway’s Kjell Bakkelund pushed the IPF raw deadlift world record up to 330 kilograms (727.5 pounds) en route to gold at the European Powerlifting Federation (EPF) 2023 European Classic. Bakkelund also extended the IPF raw total world record from 790.5 kilograms (1,743 pounds) to 800 kilograms (1,764 pounds).

This gives Johansson more work on two fronts: his next competition is the 2024 Sheffield, which has prize money awarded on the proportion of the raw total world record achieved in respective weight classes. Additionally, a £5,000 bonus will be awarded for any IPF world records broken. Johansson will have to aim higher than before, given Bakkelund’s outstanding performance, but another IPF raw world record deadlift might be on Johansson’s agenda.

The 2024 Sheffield meet will be live-streamed for free on SBD Apparel’s YouTube channel. It is shaping up to be a brilliant event.

Featured image: @deadlift.miyagi on Instagram

The post Carl Johansson (74KG) Deadlifts a 325-Kilogram Raw Double PR appeared first on BarBend.

Two-time Classic Physique Olympia champion Breon Ansley is amidst his 2024 off-season, though he is slated to compete at the 2024 Arnold Classic on March 1-3, 2024, in Columbus, OH. On Jan. 2, 2024, Ansley shared that his priority was flexibility through the use of free weight training.

Moving the muscles through a larger range of motion might have hidden hypertrophy gains Ansley aims to tap into. A 2023 study in the Journal of Strength and Conditioning Research suggested that “full range of motion…elicited greater muscle hypertrophy of the rectus femoris, vastus lateralis, biceps brachii, and brachialis distal sites.” (1)

Ansley performed the following arm workout in a recorded session on his YouTube channel comprised of the following:

Breon Ansley’s Flexible Arm Workout

Below is a breakdown of Ansley’s biceps and triceps workout: 

Dumbbell Triceps Kickbacks

EZ-Bar Curls

Superset — Dumbbell Skull Crushers & Bench Dips

Seated Dumbbell Curls

Superset — Overhead Single-Arm Dumbbell Triceps Extensions & Diamond Push-ups

Superset — Dumbbell Hammer Curls & Reverse Grip EZ-Bar Curls

Take a look at how those exercises are performed below:

[Related: Sadik Hadzovic’s Arm Day Reps and Sets Recommendations]

Ansley Recommends Unstable Stimulation for Maximum Muscle Growth

Ansley described his dumbbell arm training as “unstable stimulation.” “Machines and cables are great, but…ultimate stimulation for anything [is] best combined with instability. The best way to do that is with dumbbells and free weights.” 

Dumbbells and other methods of lifting that don’t have strict planes of motion compel the lifter to stabilize the weight throughout the exercise. This three-dimensional style can improve stability but often comes at the cost of how heavy one can lift. In other words, it is easier to lift heavier on a machine than it is via free weights because the need for the lifter to stabilize the weights is absent with machines.

Training to muscular failure via light or heavy weights has both been shown to be effective for hypertrophy. Training with heavy weight is, however, more advantageous for increasing strength. (2)

Dumbbell Triceps Kickbacks

Leaning over a weight bench, Ansley hinged a singular dumbbell at his elbow until his entire arm nearly parallelled the floor. He extended his arm by engaging only his triceps — the rest of his body remained fixed.

He worked up to 70-pound dumbbells, claiming that a small amount of momentum at a heavy weight is okay “so long as you stay in control with the muscle that you’re utilizing.” Ansley performed equal reps with both arms.

EZ-Bar Curls

Ansley modified this curl variation via a closer grip and lifting the bar close to his face. Since the stability requirements with free weights can be fatiguing, Ansley rests more in between exercises, though training biceps and triceps antagonistically still allows for efficacy.

Superset — Skull Crushers & Bench Dips

Ansley is mindful that skull crushers and dips can be “elbow jerker” movements but feels both deep in the short head of his triceps. Both exercises emphasize the load in the negative portion of a movement (i.e., the eccentric), which helps train his triceps in their lengthened positions.

Seated Dumbbell Curls

Ansley incorporated a supinated grip and twist at the top of his biceps curls performed unilaterally. He performed an uneven number of sets — adding an extra set for his right arm — because the size differential between it and his left arm is an area he feels he needs to correct.

Ansley biceps curls also featured sets with one arm performing a static hold with a 35-pound dumbbell while the other curls through its full range of motion.

Superset — Overhead Single Arm Dumbbell Triceps Extensions & Diamond Push-ups

Attempting to increase his shoulder flexibility, Ansley loads a singular dumbbell behind his head, allowing for a deep stretch in his triceps. While tough, Ansley highlighted the importance of loaded flexibility training. He burned out his triceps with bench-inclined diamond push-ups.

Superset — Dumbbell Hammer Curls & Reverse Grip EZ-Bar Curls

Ansley performed hammer curls — neutral grip curls with palms facing each other — to close out his arm training. He kept the 50-pound dumbbells close together and lifted them towards his chest. He superset them with 60-pound reverse-grip EZ-bar curls to hit his brachialis. 

Ansley still has room to grow within the adjusted weight cap in the Classic Physique division. We’ll see if his loaded flexibility training provides him with additional muscle tissue when he steps on stage in March 2024.

Reference

Kassiano, W., Costa, B., Nunes, J. P., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2023). Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy. Journal of strength and conditioning research, 37(5), 1135–1144. https://doi.org/10.1519/JSC.0000000000004415

Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. Journal of strength and conditioning research, 29(10), 2954–2963. https://doi.org/10.1519/JSC.0000000000000958

Featured image: @breonma_ on Instagram

The post Breon Ansley’s Flexibility Practices for Enhanced Muscle Growth appeared first on BarBend.

Discover how preacher curls is a great way to isolate, and grow, your bicep muscles.

In this comprehensive guide, you’ll learn the precise bench setup for injury prevention and optimal muscle growth. Explore the critical execution techniques for maximum bicep engagement, and delve into the specific muscles targeted by this powerful exercise.

We’ll also reveal how to adjust your approach based on your fitness level, from beginner-friendly variations to advanced techniques for seasoned lifters.

Benefits of Preacher Curls

When you perform preacher curls, you provide your muscles with a targeted workout that can lead to enhanced muscular hypertrophy and strength.

The stability of the preacher bench helps lessen the capacity to cheat the movement, ensuring your biceps work intensely through their full range of motion. This isolation allows for focused stress on the biceps, which can result in significant gains in both muscle size and arm definition.

Muscles Targeted by Preacher Curls

With preacher curls, the primary muscles you’re engaging are the biceps brachii. This includes both the long and short head of the biceps, working together to flex the elbow and rotate the forearm.

Additionally, secondary muscles involved are the brachialis and brachioradialis, which assist during the curling motion. Preacher curls help in creating that sought-after peak in the biceps by stressing the muscles at various angles, a benefit that’s harder to achieve with other upper arm exercises.

Preacher Bench Setup

When setting up your preacher bench, it’s crucial to get the adjustments right for an effective and safe workout. Correct positioning on the bench is essential to maximize the benefits of the exercise and minimize the risk of injury.

Adjusting the Preacher Bench

First, adjust the seat so that when you sit down, your upper arms rest comfortably on the padding of the preacher bench. The pad should be at a height where your armpits are just touching the top. This setup minimizes shoulder strain and helps isolate the biceps. If the bench has an adjustable angle, set it to a position that aligns with your training goals. Slight variations in angle can shift the focus on different heads of the bicep muscle.

Seat Height: Ensure it aligns with your armpits.

Pad Angle: Modify based on target muscle focus.

Stability: Check that the bench is secure and doesn’t wobble.

Starting Position

Once the bench is adjusted, sit down with your back flat against the pad. Your feet should be planted firmly on the ground. Grip the barbell or dumbbells with an underhand grip, arms extended, and elbows positioned in front of your body against the pad. Maintaining this position throughout the exercise helps in targeting the biceps effectively.

Grip: Underhand and shoulder-width apart.

Posture: Sit back flat, feet grounded.

Arms: Extended and pressed against the pad.

Remember, precise setup on the preacher bench facilitates proper form, reducing the risk of injury and ensuring that your bicep workouts are as productive as possible.

Executing Preacher Curls

When performing preacher curls, your focus should be on proper form and full range of motion, ensuring that the biceps are under consistent tension. Let’s break down how to execute this biceps curl variation effectively.

Proper Movement and Form

To begin, position yourself at the preacher bench with your arms resting comfortably on the pad. It’s critical to select an appropriate weight that allows you to maintain control throughout the exercise. Grip the barbell or the handles of the cable machine—depending on your preference detailed in the study Placing greater torque at shorter or longer muscle lengths—just outside your shoulders.

Here’s the process to ensure you maintain proper form:

Keep your back straight and your shoulders stabilized against the pad.

Start with your arms fully extended, and palms facing forward.

Breathe out as you smoothly curl the weight up, focusing on moving only your forearms.

Squeeze your biceps hard at the top of the movement without swinging or using momentum.

Consistency in this movement will contribute to improved muscle strength and hypertrophy.

Range of Motion Considerations

The range of motion for preacher curls is vital for maximizing bicep development. It’s important not to cut the movement short. Full extension at the bottom is just as crucial as the full contraction at the top.

At the start of the curl, ensure your arms are almost fully extended, but don’t lock out your elbows.

As you lift, aim to bring the weight up until your forearms are vertical without allowing your elbows to flare out or your shoulders to lift off the pad.

This attention to the range of motion helps maintain constant tension on the biceps for the entirety of the set, which can be an important factor for muscle growth as suggested in the article Repeated bout effect in muscle-specific exercise variations.

Equipment Variations

When it comes to performing preacher curls, the type of equipment you choose can affect the muscles worked and the convenience of your exercise routine.

Barbell Preacher Curls

With a barbell, you can load a significant amount of weight, which helps in progressive overload. Maintain a shoulder-width grip and ensure your elbows are aligned with your shoulders to target your biceps effectively. The barbell’s fixed path helps keep your form in check throughout the exercise.

Dumbbell Preacher Curls

Dumbbells provide the advantage of unilateral training, allowing you to focus on each arm separately to address muscle imbalances. They also require more stabilization, engaging additional muscle groups during the lift. When using dumbbells, it’s crucial to maintain control and avoid rotating your wrists as you curl.

E-Z Bar and Machine Variations

The E-Z bar is often favored for its ergonomic design, which can reduce the strain on your wrists and elbows. Additionally, machines designed for preacher curls stabilize your movement and can be a good starting point for beginners to establish proper form. The machinery is typically easier to set up and requires less preparation than free weights.

Reps, Sets, and Rest

When incorporating preacher curls into your strength training regimen, it’s pivotal to address the intricacies of repetitions (reps), the number of sets, and the rest intervals between them to enhance both muscular strength and endurance effectively.

Determining Repetitions

Your goals determine the ideal number of reps. If strength is your aim, fewer reps at a higher weight—typically between 4-6 reps—are recommended. For hypertrophy (muscle growth), a moderate number of reps, roughly 8-12 per set, is most beneficial. Endurance is usually targeted with higher reps, approximately 15+ per set. An investigation into the maximum number of repetitions performed at 80% of 1RM highlighted the importance of selecting an appropriate intensity based on your muscle endurance capabilities.

Rest Periods

The rest between sets is crucial to recovery and performance on subsequent sets. Shorter rest intervals of 1-2 minutes often cater to endurance and hypertrophy, while longer rest intervals—around 3 minutes—may optimize strength gains. A study examining preacher curl training adaptations underscores the relevance of appropriately timed rest intervals tailored to your specific fitness targets. Your rest periods should complement your training intensity and overall exercise goals to maximize the efficacy of your preacher curl exercises.

Advanced Preacher Curl Techniques

In your journey to enhance bicep development, focusing on advanced techniques can significantly improve your preacher curls. These methods will help you target the biceps brachii more effectively, optimize muscle engagement, and avoid common mistakes.

Peak Contraction and Stretching

To maximize the engagement of your biceps brachii and brachialis during preacher curls, it is crucial to understand peak contraction and stretching.

Peak Contraction: Focus on squeezing your biceps at the top of the movement for a second, when the muscle is fully contracted. This will intensify the activation and help in building greater muscle strength.

Stretching: Begin each rep by allowing your arms to reach a fully stretched position without locking the elbows. This increases the range of motion and tension placed on the muscle.

Avoiding Cheating

Strength gains and proper muscle development require strict form when performing preacher curls. Cheating diminishes the effectiveness of the exercise and could lead to injuries.

Cheat: Avoid using momentum to lift the weight. This includes swinging the elbows or using a bounce at the bottom of the lift. Cheating takes tension off the biceps brachii, brachialis, and brachioradialis, which are the primary muscles you’re aiming to build.

Remember, strict adherence to form and incorporating these techniques will ensure you can maximize the strength and growth of your biceps using preacher curls.

Common Mistakes and How to Avoid Them

In performing the preacher curl, maintaining proper form is crucial to maximize gains and minimize the risk of injury. Here, the focus is on two specific aspects—grip and elbow positioning, and the use of momentum—where errors are common, but can be easily corrected.

Grip and Elbow Position

When executing the barbell preacher curl, it’s crucial that you maintain a firm grip and proper elbow placement. Mistakes in these areas can lead to ineffective muscle engagement and potential strain.

Grip: Your hands should be about shoulder-width apart on the barbell. Neither too narrow nor too wide, this positioning allows for optimal tension on the biceps.

Elbow Position: Align your elbows with the pad, ensuring they are not flared out or tucked in. This stability is necessary to isolate the biceps muscle correctly.

Excessive Momentum

To fully benefit from the preacher curl, particularly in a seated position, it’s important to perform the exercise with deliberate control.

Avoid Momentum: Initiate the curl smoothly, focusing on the contraction of the biceps without swinging or bouncing the weight.

Squeeze at the Top: Be sure to squeeze your biceps at the top of the movement before lowering the weight with the same controlled motion.

Eliminate the urge to use momentum by selecting a weight that allows for a full range of motion while still being able to squeeze at the top of the movement. This practice not only ensures the proper form but also enhances muscle activation for better results.

Preacher Curl Variations for All Levels

Preacher curls are a staple for targeting the biceps and can be tailored to suit your experience level, whether you’re aiming for muscle hypertrophy or just starting out.

Options for Beginners

For those new to resistance training, it’s essential to focus on form and control rather than attempting heavy weights. Dumbbell preacher curls are excellent for beginners as they allow for a natural movement pattern and you can start with lighter weights.

Seated Dumbbell Preacher Curl: Begin with a light dumbbell to ensure you maintain proper form. Focus on a full range of motion to fully engage the biceps.

Elastic Band Preacher Curl: Provides consistent resistance and can help in establishing the mind-muscle connection important for muscle growth.

Variations for Experienced Lifters

Experienced bodybuilders looking to increase strength and add size to the biceps can experiment with different variations to challenge the muscles.

Barbell Preacher Curl: Utilize a barbell for increased weight and tension on the biceps, promoting strength and size.

One-Arm Dumbbell Preacher Curl: Increase the focus on each bicep individually to help fight imbalances and further stimulate growth.

Overhead Cable Preacher Curl: By changing the angle of resistance, you add a unique challenge to the muscle, potentially enhancing hypertrophy.

Using these variations as part of your routine can lead to better muscle development and a path to bigger, stronger biceps. Remember, proper form is paramount, and it’s important to adjust the weight to your ability level to prevent injury.

Integrating Preacher Curls into Your Workout

Preacher curls are an effective exercise for building the biceps and can enhance your arm workout routine. To incorporate this focused movement, it’s essential to consider its placement in your schedule and to pair it with complementary exercises for optimal results.

Workout Scheduling

Frequency: Aim to include preacher curls in your biceps workouts 1-2 times per week. This allows for adequate recovery and maximizes muscle growth. Position: Integrate preacher curls in the middle or end of your workout. Starting with compound movements like barbell curls or chin-ups warms up your biceps and offers a better pump when performing this isolation exercise.

Complementary Exercises

Compound Movements: Exercises such as the bench press or deadlift engage multiple muscle groups and should precede preacher curls.

Bicep Focused: Following preacher curls, consider hammer curls or concentration curls to further target your biceps.

Muscles Worked: Preacher curls mainly work the biceps brachii. To create a balanced routine, include exercises for the triceps, such as tricep dips or overhead extensions.

Remember to maintain good form throughout to ensure muscle growth and to prevent injury.

References

https://www.mdpi.com/1660-4601/17/16/5859

https://journals.lww.com/nsca-jscr/fulltext/2015/08000/Repeated_Bout_Effect_in_Muscle_Specific_Exercise.24.aspx

https://www.tandfonline.com/doi/abs/10.1080/14763141.2011.577441

https://www.tandfonline.com/doi/abs/10.1080/00140139.2015.1077276

https://www.scielo.br/j/motriz/a/FrtkdqQQ5BVbqd355Tqr3zj/?lang=en

The boutique fitness and wellness franchisor increased membership, sales and studio visits this past year as it eyes increased profitability in 2024

Xponential Fitness has shown increased membership numbers, studio visits and sales growth in 2023 — stats the global boutique fitness and wellness franchisor is touting amid its participation at the ICR 2024 Conference and the Jefferies Winter Consumer Summit this month.

“In 2023, we demonstrated the strength and resilience of Xponential’s business through continued execution and consistent, predictable results,” said Anthony Geisler, founder and CEO of Xponential Fitness. 

In North America, for the full year ending December 31, 2023, Xponential increased its total members by 21% to 717,000 compared to 590,000 in 2022 and grew studio visits by 31% to 51.5 million, up from 39.2 million in 2022.

Xponential also grew its number of open studios to 3,062 and increased total licenses sold to 6,255 across ten of its brands globally. The company opened 557 new studios in 2023, in the upper range of Xponential’s previous guidance range of 550 to 560 and an increase of 9% when compared to 2022. System-wide sales were boosted by 36% to $1.40 billion, compared to $1.03 billion in 2022.

“We recently held our annual franchise convention, in which over 2,000 attendees participated to discuss growth strategies, foster brand awareness and formally introduce our newest brand, Lindora,” Geisler said. “Our avid customer base, strong visitation trends and departure from the company-owned transition studio strategy position us well to increase profitability in 2024.”

Having entered the hot weight loss drug sector with the acquisition of its eleventh brand, Lindora has energized franchisees within the Xponential network. A chain of metabolic health clinics, Lindora offers GLP-1s and wellness therapies, such as hormone replacement therapy and IV hydration.

“Our existing franchisees are excited about launching Lindora as they feel like it’s a perfect acquisition and perfect development within their own portfolios,” Xponential president Sarah Luna recently told Athletech News.

Xponential Fitness is expected to release its Q4 and full-year 2023 results and provide its full-year 2024 outlook in early March.

The post Xponential Fitness Grows Membership, Sales Numbers in 2023 appeared first on Athletech News.

When combined with a healthy diet and regular exercise, the best home saunas can impart a host of benefits. (1) If you lack the space or budget for a multi-person sauna, sauna blankets like the Higher Dose Infrared Sauna Blanket are proving to be a budget-conscious and portable way to enjoy home sweat sessions. Research has shown that following a workout or physical activity, heat baths may help improve cardiovascular and cognitive health, lower blood pressure, and promote muscle recovery. (2)(3) 

Higher Dose’s blanket is one of the pricier models on the market, both for its luxe profile and the clay, charcoal, and crystal layers layered into its design. Our expert product tester slipped beneath its folds to rate its portability, construction, performance, and value, among other factors, on a scale of 1 (lowest) to 5 (highest). Its $699 price tag may deter some, but don’t sweat it (for now) — our review has all the info you’ll need to know if this sauna blanket is the right one for you. 

Main Takeaways

This sauna blanket has a temperature range of 68 to 158° Fahrenheit, which is vast but doesn’t go as high as other models. 

It stands out from other models by integrating clay, charcoal, and crystal layers that Higher Dose claims can boost blood circulation and “deepen your detox.”

Its infrared heat is ETL-certified to be low in electromagnetic field (EMF) and extremely low-frequency currents (ELF). 

Higher Dose Infrared Sauna Blanket Highlights

Price: Starts at $699

Temperature Range: 68° to 158° Fahrenheit

Maximum Interior Circumference: 65’’

Unfolded Dimensions: 71’ ’x 71’’ 

Very few of us have backs wide enough to lug a traditional Finnish sauna to and fro, thus necessitating a rise in portable sauna options. The Higher Dose Infrared Sauna Blanket, which can fold up when not in use for easy transport, is one of the finest portable saunas on the market, capable of delivering infrared sauna benefits whether you’re at home or on the road. 

Slipping into the Higher Dose Infrared Sauna Blanket.

Unlike traditional saunas, in which the air is heated to create a sweat-generating steam bath, infrared saunas use light to heat up your body directly without impacting the surrounding air. After laying the blanket on a flat surface and pre-heating it using the included controller, all you need to do is slip beneath the covers, relax, and let the heat do its job. During sessions as long as 60 minutes, your heart rate can quicken and your blood circulation can increase in the same way they do during moderate bouts of exercise, resulting in myriad potential cognitive and cardiovascular health benefits. (1)

Higher Dose’s blanket can produce temperatures as high as 158 degrees Fahrenheit. That’s roughly 20 degrees less than you’ll find on some comparable models, but still well above the 104 to 140-degree average of the typical infrared sauna session. If you’re worried about radiation, fear not — the blanket is certified by Electrical Testing Laboratories (ETL), a leading third-party testing company, to be low in both EMF and ELF currents. 

At $699, this blanket is one of the priciest options on the market, costing roughly $200 to $500 more than some of its competitors. The blanket’s high price is due in part to the clay, charcoal, crystal, and magnetic layers sandwiched inside its leather interior. Higher Dose claims these additions can improve blood circulation, “flush out impurities,” and produce negative ions that can have a positive effect on your mood. The science is mixed as to their health benefits, but those interested in holistic wellness may find comfort or relaxation in their inclusion. (4)(5)(6)(7)(8)(9)

The blanket fully zips up, keeping the heat under the blanket.

Higher Dose also offers optional towel inserts to soak up sweat and protect your body during sessions. They’re sized to fit the blanket, machine washable, and made of organic cotton, which studies have shown can be more absorbent than standard cotton. (10) They’re also expensive at $89 for one and $213 for three. “If you have the budget, I would definitely suggest getting the inserts,” said our tester. “I just find it a low-stress way to keep things clean.” 

Let us emphasize, though, that they are optional. While you’ll definitely want that extra layer under the blanket, you can just as easily swap out those pricey inserts for sweatpants, thick socks, and a long-sleeve shirt. That’s what BarBend Senior Editor Lauren Keary does when using this blanket. “I do have to clean it after every session since the clothes don’t protect the blanket from sweat as well as the insert does,” she says. 

Pros

Its 68- to 158-degree temperature range allows you to reap the benefits of a sauna after a workout at home.

The integrated clay and crystal layers produce negative ions that may help with symptoms of depression. (4)(5)(7)

This blanket improves on previous models’ velcro closure with a double-sided zipper for easier entry and exit.

It’s ETL-certified to be low in both EMF and ELF currents. 

Cons

At $699, it’s pricier than many comparable blankets by roughly $200 to $500.

You have to pay extra for Higher Dose’s cotton towel inserts, which cost $89 for one and $213 for three. 

Using the Higher Dose Infrared Sauna Blanket

Our tester prefers old-fashioned saunas to infrared ones but overall enjoyed their experience with the Higher Dose Infrared Sauna Blanket. “I can’t say I’d use this on a routine basis, but it’s a solid way to sweat for those in need of something more portable,” they said. “It was very relaxing and easy to use.” 

Delivery and Setup

The Higher Dose blanket arrived in a box without much plastic. Our tester noted that the parts were “secured in the packaging and well-organized” and that the setup and care instructions were easy to follow.  

Second, find a flat, heat-resistant surface on which to lay the blanket, like a yoga mat or even your bed (so long as it’s not a water bed). In general, it’s best to keep it far from bodies of water during use. The same goes for chairs and couches. Getting the blanket wedged in cushions or twisted in any moving parts could result in damage to both the blanket and furniture. 

Before climbing in, Higher Dose recommends putting on long sleeves, long pants, and socks made of comfortable, breathable materials like cotton or linen. Since the blanket will get very, very hot, it’s wise to keep your bare skin covered. You’ll also want to spread out a thick towel inside the blanket to help soak up sweat and protect its surface. 

Next, it’s time to preheat the blanket, which is as simple as setting your desired temperature with the attached controller. “I found it incredibly easy to get started,” said our tester. “All I had to do was pick the temperature, and it was fully heated in less than 10 minutes.” 

Overall, getting situated with the blanket was a breeze, though it’d be nice if they provided at least one cotton towel insert along with the blanket, especially at a cost of $699. In terms of its delivery and setup, we rated it a 4.5 out of 5. 

The Heat

Higher Dose’s blanket utilizes far-infrared heat, a wavelength of infrared light capable of penetrating the skin membrane quicker than the air of a traditional sauna while also keeping the temperature lower. (11) Temperatures tend to range from 158 to 212 degrees Fahrenheit in a traditional sauna, whereas infrared saunas generally range from 104 to 140 degrees, though they can certainly go higher. (1) As such, some prefer the more manageable heat of infrared saunas.

Use the controller to achieve temperatures of up to 158 degrees Fahrenheit.

Research has shown that the kind of heat stress provided by sauna baths — increased heart rate, cardiac output, and blood circulation — can promote cardiovascular and cognitive health, as well as muscle recovery. (1) There has also been evidence that far-infrared heat, in particular, can be beneficial as a recovery tool following physical activity. (3)

Though it can’t generate as much heat as some of its competitors — the Sun Home and HydraGun blankets can reach 176 degrees Fahrenheit — it can still reach 158 degrees Fahrenheit, which should be plenty for most users. As our tester noted, setting the temperature was “incredibly easy” thanks to the handheld controller, with the blanket heating up in less than 10 minutes. Standard infrared sauna blankets typically take between 10 and 15 minutes to heat up. 

We have no gripes with the overall performance of the blanket, giving it a 5 out of 5. 

Don’t Overdo It

How long should you stay in a sauna? Users can program the Higher Dose blanket to pump heat for up to 60 minutes, but if you’re new to it, it’s recommended that you stick to five to 20 minutes. (12) As your body gets used to the process, you can increase the amount of time you spend in the blanket. Our tester opted for sweats between 30 to 45 minutes. 

Footprint and Portability

Like many comparable sauna blankets, Higher Dose’s profile measures 71 inches by 71 inches when unfolded. It folds back up easily and comes with a box you can keep it in when not in use. “Obviously, a sauna blanket is much more portable than an actual sauna,” said our tester. “It’s not something I’d want to carry from place to place, but it can easily fit in a car if you’re going out of town.” 

Time to sweat.

Our tester had no issues fitting comfortably inside the blanket, which has an internal circumference of 65 inches, but Higher Dose notes that users over 6’ tall may need to zip open the bottom part of the blanket to get comfortable. Some heat is likely to escape in that instance, but you should still be able to sweat. 

We rated it a 4.5 out of 5 in terms of portability. 

Durability and Construction

Our tester called Higher Dose’s blanket one of the “sharper-looking” blankets on the market, noting its sleek PU leather body and industrial-strength zipper. The zipper, which is double-sided for easier entry and exit, is actually an upgrade on previous models of the blanket, which used Velcro. 

Higher Dose notes that its PU leather is truly non-toxic, as it’s passed all the standards to be considered free of volatile organic compounds (VOCs). It’s also water-resistant, which is good since you’ll be sweating buckets when tucked inside it. 

Higher Dose’s blanket distinguishes itself from competitors like the Sun Home Infrared Sauna Blanket with what’s beneath its PU leather body. Integrated into the blanket are clay, charcoal, and crystal layers, as well as a magnetic strip. Let’s go through each. 

According to Higher Dose, the clay works to help “balance the heat” and emit negative ions, which have been shown to help reduce symptoms of depression in some people. (4)(5) 

As for its use of charcoal, it’s true that activated charcoal has the ability to adsorb particular noxious substances, but there’s little evidence that it can “flush out impurities,” as Higher Dose claims. (6) 

There is evidence that tourmaline can naturally produce negative ions, but there is no concrete scientific evidence regarding its healing properties. (7)(8)

Similarly, the science is mixed on whether or not the addition of a magnetic strip can help improve blood flow and circulation, as Higher Dose claims. (9)

Though it’s unclear what healing benefits these additions can provide, some find them helpful or calming from a mental or emotional perspective. Still, in terms of the blanket’s durability and construction, we rated it a 3.5 out of 5. 

Maintenance

Infrared sauna blankets are not machine washable, so regular maintenance is required on your part to ensure its quality and longevity. Since you’ll be sweating a lot between the covers, you’ll want to have an extra towel nearby after sessions to mop up any sweat not absorbed by the towel you already laid down. You’ll then want to wipe the blanket down with a disinfectant sports equipment cleaner and give it at least 30 minutes to dry and cool down before packing it up. 

Once the blanket has cooled down, fold it in half lengthwise from left to right, then in thirds from top to bottom. This way it’ll fit into its original box, which Higher Dose recommends you tuck away in a cool area free of heat and moisture, like a closet or under the bed. 

Keary rated its maintenance a 4 out of 5, saying, “While it’s super easy to wipe up after a session, cleaning is the last thing I want to do when I’m feeling relaxed and rejuvenated (and a little short of breath) from my sweat.”

Safety

Since infrared heat is a form of radiation, many worry about absorbing electromagnetic field (EMF) or extremely low frequency (ELF) currents during use. Higher Dose’s blanket has been certified by Electrical Testing Laboratories (ETL), a leading third-party testing company, to be low in both EMF and ELF currents. 

Though some infrared sauna blankets, like the HydraGun HeatPod, claim to be completely free of EMF currents, low EMF and ELF currents are standard in sauna blankets and should result in no adverse effects, so long as you’re using the blanket at the recommended intervals of 60 minutes or less. (13)

What to Consider Before Buying the Higher Dose Infrared Sauna Blanket

Before hopping under the covers, you’ll want to consider the best type of home sauna for your needs. We’ve outlined a few of what we think to be the key factors below. 

Size

For some, the joy of an at-home sauna comes from having a dedicated space to disconnect, spread out, and sweat out your tension — think Redwood Outdoors’ Thermowood Barrel Sauna. As Jake Herod, BarBend’s expert product tester, noted, though: “The luxury of being able to walk out your back door and hop in on your own is so much better than having to share it with a bunch of sweaty people.” 

Granted, installing a full-size sauna can feel akin to adding another room to your home, which isn’t feasible for most people. Infrared sauna blankets won’t provide as roomy an experience, but they’re a popular, space-saving alternative to full-sized saunas. When unfolded, Higher Dose’s blanket measures just 71 inches by 71 inches, meaning you’ll likely be able to spread it out on a bed, yoga mat, or rug. It also easily folds up again so you can store it under the bed or toss it in the back of your car for a vacation. 

Your Physical Needs

Like other popular sauna blankets, such as the HydraGun HeatPod and Sun Home Infrared Sauna Blanket, Higher Dose’s profile has a maximum internal circumference of 65 inches. You’ll want to take that — plus the blanket’s 71-inch length — when figuring out how you’ll fit under the blanket. 

[Related: Why Saunas Can Build Muscle, Boost Endurance, and Increase Strength]

Higher Dose claims it can comfortably fit users up to 6 feet tall, but it’s worth noting that taller users can unzip the bottom of the blanket to make more room for their feet. 

Price

Higher Dose’s blanket is thousands of dollars less expensive than full-sized saunas, which can cost upwards of $6,000. At $699, though, it’s roughly $200 to $500 more expensive than many comparable models. Our tester rated it a 3 out of 5 in terms of its value. “I find Higher Dose’s blanket one of the more aesthetically pleasing blankets, but it doesn’t have enough extra features to justify it costing $200 more than some of the other models on the market,” they said. 

Higher Dose Infrared Sauna Blanket Vs. The Competition

Since sauna blankets come in a variety of styles and price points, we thought we’d see how the Higher Dose Infrared Sauna Blanket stacks up against its competition in terms of cost, size, temperature range, and other key factors. 

As the above chart demonstrates, the Higher Dose blanket shares a number of features with the Sun Home Infrared Sauna Blanket and HydraGun HeatPro, specifically in terms of their materials, EMF levels, and maximum interior circumference.

These profiles do, however, differ in a few key ways, not the least of which being that the Higher Dose blanket costs $200 more than those models. If you’re wondering why, there are a few reasons. 

Users up to 6 feet tall can fit comfortably beneath the folds of the blanket.

First, unlike the Sun Home and HydraGun profiles, Higher Dose’s low EMF and ELF levels are certified by Electrical Testing Laboratories. While HydraGun claims to have zero EMF levels due to its Faraday-shielded heating coils, the stamp of approval from a respected third-party tester is a coveted feature. 

Also, Higher Dose’s blanket aims to enhance its benefits with clay, charcoal, crystal, and magnetic layers that the company claims can help purge toxins, emit negative ions, and increase blood circulation. Clay and tourmaline are capable of producing negative ions, which studies have shown may help reduce symptoms of depression, but the science remains unclear when it comes to the other healing properties promised by Higher Dose. (4)(5)(6)(7)(8)(9) Still, some may find their integration valuable. 

Sun Home and HydraGun’s blankets also contain multiple layers. Sun Home fortifies its profile with two waterproof layers, while HydraGun weaves a cotton lining into its blanket to enhance comfort. 

[Related: Steam Room vs. Sauna: The Key Differences You Need to Know]

The LifePro BioRemedy, meanwhile, is a solid budget option that can make you sweat just as profusely as its competitors at well under half the price. What you sacrifice at this price point is primarily comfort-based. It has a smaller footprint and maximum internal circumference than the other blankets, not to mention a lack of transparency regarding its EMF levels, which may impact your peace of mind. It does, however, come with a lifetime warranty, which isn’t offered by any of the other blankets. 

In terms of temperature, the Sun Home, HydraGun, and LifePro BioRemedy are capable of reaching a sweltering 176 degrees Fahrenheit, 18 degrees more than the Higher Dose’s blanket. Hotter isn’t always better, however. The average infrared sauna session runs between 104 and 140 degrees, meaning Higher Dose’s 68 to 158-degree range should be plenty for most users. In fact, it may be the better option for beginners, as users can slowly work their way up from lower temperatures. (1)

If you can really take the heat, though, the other options can push your limits. And since the HeatPro’s range — 86 to 176 degrees — is just as wide as Higher Dose’s, it may also be a good fit for newer users. 

Places to Buy the Higher Dose Infrared Sauna Blanket

The Higher Dose Infrared Sauna Blanket is available directly through Higher Dose’s website. You can also find it at several online retailers, including Dick’s Sporting Goods and Nordstrom. 

Warranty

Higher Dose includes a one-year limited warranty with the blanket, though, per Higher Dose’s terms, “the product should only be used in the country where it was purchased and shipped.” The company adds, “Usage outside those geographical locations voids any warranty and can cause severe damage to the product. HigherDOSE will not be responsible for any damages incurred because of this.”

Customer Experience

Our tester rated their experience with Higher Dose a 4.5 out of 5, noting that the blanket arrived in pristine condition and that the customer service team was “very responsive.”

They added, “I liked how there were several customer service options. You can email or call, or upload a video of your issue for Higher Dose to examine via their website.”

Company Information

Founded in 2016 by a pair of self-described “female biohackers,” Higher Dose is a wellness company that creates infrared, PEMF, and light therapy devices that its founders hope can “boost holistic recovery” and “elevate your health and beauty rituals.

Final Word

The Higher Dose Infrared Sauna Blanket is a portable and effective way to sweat through an infrared sauna experience at home or on the road. Perfect for those new to home saunas, it has a comfortable PU leather body and a wide, approachable temperature range of 68 to 158 degrees, which is enough heat to get hearts pumping, blood circulating, and sweat pouring. It’s also ETL-certified to be low in EMF and ELF levels, something many of its competitors can’t say. 

At $699, however, it’s roughly $100 to $500 more expensive than most sauna blankets, many of which are comparable in terms of size, materials, and temperature range. While we’re wary of its price, we know from experience that this blanket can withstand years of use. “I’ve had my Higher Dose Infrared Sauna Blanket for four years now. I’ve used it multiple times each week, and it still works just as well as it did the day I got it.”

FAQs

References

Patrick, R. P., Johnson, T. L. (2021) Sauna use as a lifestyle practice to extend healthspan. Experimental Gerontology. 154, https://doi.org/10.1016/j.exger.2021.111509.

Masuda, A., Miyata, M., Kihara, T., Minagoe, S., Tei, C. (2004) Repeated sauna therapy reduces urinary 8-epi-prostaglandin F(2alpha). Jpn Heart J. 45(2), 297-303. 

Mero, A., Tornberg, J., Mäntykoski, M., Puurtinen, R. (2015) Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. Springerplus. 4, 321. 

Watson, K. (2019). What Is Calcium Bentonite Clay? Healthline. https://www.healthline.com/health/calcium-bentonite-clay

Perez V., Alexander D. D., Bailey, W. H. (2013). Air ions and mood outcomes: a review and meta-analysis. BMC Psychiatry. 13, 29. 

Zellner, T., Prasa, D., Färber, E., Hoffmann-Walbeck, P., Genser, D., Eyer, F. (2019). The Use of Activated Charcoal to Treat Intoxications. Dtsch Arztebl Int. 116(18), 311-317. 

Zhang, Y., Hu, J. (2020). Robust Effects of Graphene Oxide on Polyurethane/Tourmaline Nanocomposite Fiber. Polymers (Basel). 13(1), 16. 

Walters, M. (2023). Healing Crystals: What They Can and Can’t Do. Healthline. https://www.healthline.com/health/healing-crystals-what-they-can-do-and-what-they-cant

WebMD. (2021). Do Metallic Bracelets Have Health Benefits? https://www.webmd.com/pain-management/health-benefits-of-metallic-bracelets

Rout, S., Pradhan, S., Mohanty, S. (2022). Evaluation of Modified Organic Cotton Fibers Based Absorbent Article Applicable to Feminine Hygiene. Journal of Natural Fibers. 19, 1-15. 

Vatansever F., Hamblin, M. R. (2012). Far infrared radiation (FIR): its biological effects and medical applications. Photonics Lasers Med. 4, 255-266. 

Laukkanen, J. A., Laukkanen, T., Kunutsor, S. K. (2018). Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings. 93(8), 1111-1121.

World Health Organization. (2016). Radiation: Electromagnetic fields. https://www.who.int/news-room/questions-and-answers/item/radiation-electromagnetic-fields

The post Higher Dose Infrared Sauna Blanket Review (2024): We’re Sweatin’ That Price appeared first on BarBend.

Building arms to be proportionate with larger muscle groups like the chest and back can be a challenge. The biceps, triceps, and forearms are smaller muscle groups that, more often than not, need more dedicated volume to keep up.

On New Year’s Day, 2024, bodybuilder Sadik Hadzovic published a video on his YouTube channel wherein he shared his programming for high-volume arm training:

Sadik Hadzovic’s Arm Workout

Here is a snapshot of Hadzovic’s training session:

Cable Pushdown — 4 x 20,15,15,12

Alternating Dumbbell Curl — 3 x 12

Dumbbell Overhead Extension — 3×12

EZ Bar Curl — 3×12

Close-Grip Bench Press — 4×10

Dumbbell Hammer Curl — 3×12

Superset: Cable Triceps Pushdown and Barbell Curl — 40 reps

Check out the training session below, featuring Hadzovic’s reps and sets recommendations for arms:

[Related: Chris Bumstead’s 2024 Off-Season Grocery Haul Doesn’t Include Junk Food]

Cable Rope Pressdown & Alternating Dumbbell Curl

The triceps pushdowns bias the medial and lateral triceps heads. Hadzovic maintained his torso at 45 degrees and positioned his upper arms perpendicular to the floor. 

Hadzovic emphasized the importance of moving through the triceps’ full range of motion— his hands reached his shoulder level at the top of the rep, and he fully extended his elbows at the bottom.

Hadzovic alternated between biceps and triceps exercises, allowing the non-working muscle group to rest to improve his efficiency in the gym. His rep cadence was slow when alternating dumbbell curls.

Dumbbell Overhead Extension & EZ Barbell Curl 

Seated dumbbell overhead extensions were meant to mirror the pushdowns, loading the triceps as they cross the shoulder joint. He then performed EZ barbell curls with a wide grip to bias the short biceps heads.

Hadzovic did not refrain from using momentum on his final EZ bar curls, stating, “You got to cheat to get big on some of the sets, not every set.”

Close-Grip Bench Press & Dumbbell Hammer Curl 

Hadzovic recommended keeping the elbows tight to the torso during the close-grip bench press to bias the medial and lateral triceps, promoting thickness. He used slow eccentrics with a pause at the top.

Hadzovic performed alternating dumbbell hammer curls to load the brachialis (a muscle in the upper arm) and the brachioradialis (one of the key forearm muscles).

[Hammer curls] expand the arms and give the illusion of having a really thick, big arm.

[Related: 3 Steps to Help You Lean Out in 2024]

Superset: Cable Tricep Pushdown and Barbell Curl

Hadzovic concluded his workout with a triceps and biceps antagonistic superset comprised of cable triceps pushdowns and barbell curls. He performed 10 reps of each without resting between sets; he performed 40 total reps unbroken.

Hadzovic last competed at the Olympia in 2017, placing seventh in the Classic Physique division. He qualified for the 2022 Men’s Physique Olympia by winning the Pittsburgh Pro but pulled out of the competition a week before taking the stage. Although Hadzovic has not yet revealed his competition plans for 2024, his fans are hopeful for an Olympia comeback soon. 

Featured image: @sadikhadzovic on Instagram

The post Sadik Hadzovic’s Arm Day Reps and Sets Recommendations appeared first on BarBend.

The workouts for Loud And Live Sports‘ 2024 TYR Wodapalooza Miami contest on Jan. 11-14, 2023, at Bayfront Park in Miami, FL, were released throughout the back half of December 2023. The rosters for Individuals, Teams (three members, same sex), and Adaptive athletes were revealed three days before the competition begins.

Below are the rosters as of Jan. 8, 2024:

[Related: GORUCK Named the Official Apparel and Footwear Partner of CrossFit]

2024 Wodapalooza Miami Rosters

Individual athletes will compete on Jan. 11-12, and Teams will compete on Jan. 13-14:

Elite Women

Abigail Domit

Allison Weiss

Andra Moistus

Arielle Loewen

Ashley Shoemaker

Becca Merritt

Bergros Bjornsdottir

Briony Challis

Callista Lang

Caroline Stanley

Christee Hollard

Dani Speegle

Elena Carratala Sanahuja

Elizabeth Wishart

Ellia Miller

Ellie Turner

Emily De Rooy

Emily Rethwill

Emily Rolfe

Emma Cary

Feeroozeh Saghafi

Freya Moosbrugger

Gabriela Migała

Gabrielle Spenst

Grace Walton

Jessica Androsik

Julia Hannaford

Katie Canning

Keara Napoli

Lexi Neely

Margaux Masset

Matilde Oyen Garnes

Nicolette Torreggiani

Nina Vragovic

Olivia Kerstetter

Rebecca Fuselier

Rebecka Vitesson

Ro Scott

Stacy Lerum

Sydney Wells

Elite Men

Alex Vigneault

Alexandre Caron

Antonios Makaronas

Arturo Torres

Austin Hatfield

Brent Fikowski

Bronislaw Olenkowicz

CJ Gerald

Colten Mertens

Connor Voltz

Drake Lewis

Evan Rogers

Francis Pelletier

Guilherme Malheiros

Harry Lightfoot

Henrik Haapalainen

Jack Farlow

Jack Rozema

James Sprague

John Wood

Joshua Hong

Juan Ignacio Sforzini

Kaique Cerveny

Kalyan Ribeiro De Souza

Kevin Jurs

Lucas Heuze

Luke Parker

Martin Feiferlik

Nick Mathew

Nikita Yundov

Patrick Vellner

Ricky Garard

Roman Khrennikov

Samuel Cournoyer

Samuel Kwant

Spencer Panchik

Tanner Balazs

Travon Benton

William Bennett

LATAM Cup Women

Fernanda Dotto

Sasha Nievas

Mariana Meza

Paulina Haro

Camila Marca

Ana Cecelia Martinez Hernandez

Vera Valdez

Mariangela Vargas

Emily Andrade

Aliadhy Bass

LATAM Cup Men

Isaiah Vidal

Luis Cacacho

Manuel Gallegos

Roldan Goldbaum

Vinicius Stoelben

Elite Team — Women

Firebarns Club

Kolesnikov Team

Kriger Meets TrainingCulture

Leapin Lemurs

Lifters Girls

Limey Girls

Lycan Gang

Mile High Muscles

NGH

Plus Ultra

Reebok Crew

Rx Performance

Stronger Than a 90s Trend

Sweet Sticky Thicc and Pretty

Team Bareen

Team Frog Grips

Team Ice Barrel

Team Scandinadian

Team Treta

Three Queens

Torian Black

Trailer Park Girls

US Army Warrior Fitness

Elite Team — Men

Canadians from the East

Complex Wodex

Conquer Athlete

CrossFit Mayhem the Empire

DSM Performance TCC

EFP

Foxed Ferret Manatee Men

Kinesis Black

Krypton

Los Hombres

Maxlift Australia

Mayhem Outlaws

Midwest Cowboys

Omnia

Picsil Traincult

Project Girona

Rehab to Perform

Soul Ab Squad

Team Evolve

Team Gorila 911

Team GOWOD

Team Overtake

Team Picsil

Team TYR

Tenskills Pro 1

The Strapping Young Lads

Tres Leches

Truecoach Traincult

Velites Traincult

Rx — Women

Amber Takara

Andrea Chiovitti

Aubriana Montplaisir

Caitlin Bernardin

Claire Truax

Cynthia Lemieux

Grace Lochner

Hannah Erickson

Janie Cheverie

Juliana Cavalech Ferrarini

Kacey Wells

Kelly Benfey

Kelsey Hays

Lilly Rodriguez

Logan Filo-Loos

Lydia Fish

Saraí Rodríguez Camacho

Trista Smith

Rx — Men

Austin Evans

Brandon Foor

Brandon Smith

Christian Ramon

Dalton Rodgers

Jacob Heart

Juan Manuel Seitun

Luis Guillermo Nuñez Hernández

Martin Miguel Gonzalez

Max Krieg

Michael Evans

Nicolas Bedon

Ricardo Marquez

Robert Yates

Ryley Humrighouse

Samuel Proulx

Sarin Suvanasai

Selvan Ramjattan

Tyler Wright

Rx Team — Women

No Excuses

8th Day

Army Warrior Fitness Team Black and Gold

BC Babes

Blues City Kool-Aid

Comtrain – Young and Dangerous

Conquer + Jack Nation

Conquer East

CrossFit Lévis Paradise

CrossFit Papio Cornhuskers

CSA X Evernox

Danielle Did It

Duddy Buddies

DVPMT Athlete

From Réunion to Miami

Get Griddy

Gucci Gang

HT + The Twins

It’s Britney B*tch

Lagniappe Ladies

Mo’Stacked

Monster Gals

Off the Grid X CJC Gains Gals

Oh My Quad!

Overpowered Glowsticks

PGPA

Pop Lock and Lift It

PR OR ER

Ruster MX

Sabal Park

TCP Tonic CrossFit

Team Lift Heavy

Team Milk

TeamLDN Valkyrie

Tenskills X Le Repere

Thiccc and Quick

Tori in the Middle

Triple Trouble

TTRU Dawgs

Underpups

Rx Team — Men

519 Aiminals

Battle Cancer Peak360

Beauty and the Beefs

Black Pardus México

Brits Abroad

Conquer Thicc Boys

CrossDepot

CrossFit Chicoutimi

CrossFit Cobourg

CrossFit Dos Hermanas

CrossFit Downtown Heights

CrossFit Hype Gold

CrossFit Krypton

East Coast Boyz

Italians

Jai L’Doua

John 13-7

Just Train HQ

Kirkland Built

Kryptons B Team

Last Second

Lords of Dogtown

Nor Cal Boyz

Ocfit Ft 1855

Omertá

Override 4K

Pale Cheeks

Pardon My French

Starr Strength Aus

Street Sharks

Team Rhabdo

That’ll Do Donkey

Thunder Cats

Ticos Y Un Mexa

True North CrossFit

Try That In a Small Town

Two Cowboys and a Canuck

Waterbear CrossFit

WOD Wizards

WodeoReview

Intermediate Team — Women

12th State

ACA

All Level CrossFit

Ammo

Barbiedottirs

Blondes Have More Fun

Caribbean Misfits

CFB Breakfast Girls

CFDE Solid Prog

CFZ

Chicago Ave CrossFit

CrossFit 401

CrossFit Breakthrough

CrossFit PSC

CrossFit Southie

CrossFit Wicked

CTA Five Two

DEKA CrossFit

DSM Performance

Girls From the North

Girls Just Wanna Have Sun

Hot Girl Sh*t

Kinesis Young Does

Kingpinbones

La Grotta Girls

Ladies of MFLH

Last Minute Crew

Man Made KTX FIT

MMM Good

NAPP

Ninja Creami’s

On S’Arrache – CrossFit Lévis / Tenskills CF

Peak180 Athletics

Peninsula Lifetree

Picsil Latinomix

Pota Fàuss

Pwrd by Coffee

Rammer Jammers

Ride or Die

Running Better Than the Government

Ruster THP

Rx Gymnastics

Sore Queens

Surviving Not Thriving

Tall, Medium, Small

Team Flying V – MTL Girls

Team Nutripure

Team Proud

Team Quadzilla

Tenperformance

Tenskills CrossFit Rookies

The Doc, Scientist, & Engineer

Thick Thighs, Thin Patience

U.S.EH

Unio Strong(er)

Weight Listed

Westchase Duo + DC

Whooties

Wonder Latinas

Intermediate Team — Men

2 and ½ Cali Boyz

3 Headed Goat

3 Idiots With a Plan

Alfredo Sauce Doesn’t Exist

Armada Mex

Athlete Standard Black

ATP Labs Trio

Big Weights in the AM

Black and Gold Fitt

Bridgetown Boyz

C4 Athletics

CF Estrie

CFLC

Chaffing the Dream

Chimera CF

CrossFit Genas

CrossFit Kalliste

CrossFit Watauga

Dog Fight Fitness

Dos Hermanos Y Gringo

Drama Kings

DSM Performance FYK

Essenox

Fenrir Programming

Gritsu

Hombres De Los Anjoseph

HRA Papis

Human High Definition

Luffy, Zorro E Sparrow

Major Penalty

Man Made

Mediocre Movment

MF Falcons

Montreal Boyz

Mugiwara

N.W.A.

North East Boys

North Haven CrossFit Freedom

Off the Grid CJC Gains

PRs All Day

Rack House Fitness

Rakun CrossFit

Southern Boom

Team Basics

Team Capladuria

Team Peak DTSC

Temperance Hype Boyz

Tenskills Coutreau

The CrossFit Squad

The Method

The Moist Boys

The Movement Collective

The Potatoes Sunshine

The Vikings

Três Leches

Union Strong

Whiskey Dawgs

Wodaparuba

Woof Pack Is Back

World Camps Bulls

Open — Women

Agustina Monopoli

Alicia Zink

Allegra Tveito

Allison Kindle

Alyissa Landri

Anabell Gomez

Annie Woodard

Autumn Leviston

Bethany Jackson

Briana Graham

Brooke Armstrong

Camille Sanghera

Cyndi LaPalme

Danei Bowers

Flavia Bonacía

Genesis Ubeda

Haddit Godoy

Hannah Waddell

Helen Yeater

Jennifer Grim

Jordan Deveraux

Kady Taylor

Katelyn Tooley

Krista Jaworski

Lilian Socorro

Lisa Mariano

Maggie Bouckaert

Maya Di Stefano

Michelle Lammi

Naomie Koutchouk

Natalie Reid

Natasha Vives

Paige Hennighan

Shannon McCauley

Stephanie Douglas

Susan Vierling

Suzanne Gray

Tania Epremian

Tina Mikulcik

Zoe Rolph

Open — Men

Alexandre Chausse-Fonseca

Billy Nowitzke

Brendan Wright

Brian Mariano

Cody Worden

Dan Coulson

Daniel Kidd

Daniel Krymow

David Camirand

Donnie Sherman

Dylan Wahlstrom

Eric Lee

Ernie Garza

Esteban Castro

Everette Holguin

Felipe Delgadillo

Glenn Gravengard

Jacob Auge

Jacob Smith

Jason Byrd

Jeff Nevins

Jeffrey Paul Jr.

Joel Perez

John Rae

Jonathan LaCroix

Josue Rangel

Juan Belandria

Michael Johnson

Moises Romero

Oliver Rack

Philip Best

Rafael Arreaza

Rafael Rey

Rogelio Tovar

Ryan Tallmadge

Sean Yeslow

William Pennewell

Yoilbert Aranguren

Ziad Melhaoui

Open Team — Women

Ab CrossFit

Barbelle Trinity

Baystate Brawlers

Beefcake Babes

Eers and Blizzards

Big Leagues

CFDO Girls

Cirque De Sore

Crocs Snowbirds

CrossFit 3090 Women

CrossFit Regulate

Daddies Love Our Snatches

Free Agents

Girl Squad

Guns & Honeybuns

Hangry Birds

Hustlin’ Hunnies

HWDPO: Hard Work Doesn’t Pay Off

Hyte and Spicy

Just the Kip

Kippin’ It Real

KJ CrossFit

Life More, Chalk Less

Maxabiliity Powerpuffs

Mike’s Misfits

Minism3

Ninnik’s Plapurhut

OCI Meets Waterside

PCF Queens

Power Buff Girls

Royal Studio

Team Ratchet

Thatshype

The 6ix On The Beach

The Clean Queens

The Sloppy Joes

The Young & The Thickness

Thicc As Thieves

Three Girls One Snatch

Three Peas In a Pod

Open Men — Men

3 Thicc Bchs

514 In Paradise

Black Pardus Absoluto

Canada Throwdown

Cap City Canucks

CrossFit 3090 Men

CrossFit San Carlos

CrossFit Strong Island

Dumb & Dumbbells

Favela Venceu

Foggy Bottom of the Leaderboard

Friends That Shine

Fueled By Poutine

Geaux Breauxs

Golf Boyz & The Birdie

Grit City Lions

Hype Roosters

Karmoy Boys

Kona

Les Wish Athèletes

Los Trigres Del Norte

M&NS

Maxability Big Fish

Maxability Just For Fun

Move! We’re Gay

Muskoka Grizzlies

Ram Ranch: The Return

Ripped Training Program

Road to Rx

Shelton Bros

Supernova

Swan Killers

Swiss Alps

Rx Masters Team — Women

Arklahoma

Barbells and Bengay

Cali Mamas

Canadian Bacon

Hype To Be Masters

KAJ

Masters Angels

Team Mexico

Team Redpill

Wise Grit Ladies

Rx Masters Team — Men

2 Venecos 1 Gringo

Danger Zone

DNA

Ham’s Crew

Life Alert

Magna Masters

MF Fitness

Old Italians Young

The Business

The Natural Disasters

Open Masters Team — Women

CrossFit CSA

CrossFit Encompass

Grit & Grace

Les Margaritas Du Lac

Meny Mighty Moms

Met In Miami

Squat Girl Summer

Team CrossFit Odense

Whiskey Tango Fitness

Woda Wonders 148

Open Masters Team — Men

Bay State CrossFit

Boxen Umeå

Dad Bod…Older, Wiser, Slower

Jersey Classics

Juste Pour Bouger

Mycroft Mayhem

Pacemakers

Team 178

The Real Dads of CrossFit Strong Island

Vintage Sexy

Masters 35-39 — Women

Antea Longo

Jessie Jo Young

Kayleigh Walsh

Lulu Faria

Mallory Burda

Marie-Eve Castonguay

Mélody Andréani

Michelle Palmer

Rachel Lynass

Samantha DeCristofaro

Masters 35-39 — Men

Brandon Pastorek

Breno Pinheiro

Duke Burk

Ivan Verdun

Joshua Tarafa

Matt Shorrock

Michael French

Ram Dover

Travis Flannigan

William Kane

Masters 40-44 — Women

Ana Silva

Asuka Burge

Cristina Mainetti

Elizabeth Lane

Janet Dichter

Jodi Pietrzyk

Katrina LaClair

Louise Cederblad

Sophie Matthijs

Stivalys Mendez

Masters 40-44 — Men

Bill Lloyd

Bradley Alcock

Brandon Shuck

Didier Leclercq

Mareck Bigler

Matt Lamberti

Michael Walsh

Nick Aranda

Paul Delanoy

Rudolph Berger

Masters 45-49 — Women

Annie-Claude Delisle

Barbara Macaluso

Beth Thomas

Brandi Cantwell

Dania HOok

Katrina Mattes

Katrina Nichols

Shellie Brickle

Teresa Cuevas

Masters 45-49 — Men

Cedric Frontini

Chris Anderson

Franck Attieh

Maxime Lauzon

Paul Desroches

Ryan Bretag

Shagel Butt

Shawn Ramirez

Stephen Vassallo

Tony Kurz

Masters 50-54 — Women

Giorgia Donato

Lisa Freeman

Lori Reed

Stella Ladao

Tracy Biro

Masters 50-54 — Men

Benoit Desforges

James Carkner

Karsten “KP” Pfau

Ramiro Gonzalez Amoedo

Rodrigo Dölz Leon

Masters 55-59 — Women

Ann-Britt Nilsson

Erika Ritzer

Julie Schaffer

Marni Kallins

Tiiu Maavere

Masters 55-59 — Men

Jay Sanderson

Kelly Barcol

Kirk Williams

Mark Sewell

Sean Marsh

Masters 60+ — Women

Betsy Vanderburgh

Debbie Corwin

Giannina Titus

Jeannette Perret Gentil

Sharon Evans

Masters 60+ — Men

Bret Kurihara

Christian Galy

Daniel Ford

Jose Luiz Vaz

Ralph Bass

Teens 13-15 — Girls

Autumn Sands

Hayleigh Porrini

Jeanne Asselin

Keira McManus

Maggie Sullivan

Marley Francis

Olivia Davis

Phoebe Davis

Tahlia Vosaki

Tayah Bebzuck Marom

Teens 13-15 — Boys

Akil Lopez

Caden Cleaveland

Facundo Salica

Gavin Searcey

Hunter Keith

Jose Pablo Luna

Leonardo Cruz

Luke Valgos

Maddox Metcalf

Mourad Kady

Teens 16-18 — Girls

Baylee Garnto

Delia Moises

Elsie Larson

Hayes Willard

Hayleigh Kanthack

Kendall Gilmore

Miley Wade

Morgan Denofa

Reese Littlewood

Rylee Beebe

Teens 16-18 — Boys

Caleb Buckmaster

Clark Lawson

Isaac Rojas

Kai Chmielak

Kyle Muckleroy

Logan Jeune

Lorenzo Pitruzzello

Lukas Trovão

Tindur Eliasen

Yander Cacau

Rx Seated — Women

Andrea Wilson

Débora Roque

Elizabeth Foster

Geraldine Manríquez

Neslie Bernardi

Rx Seated — Men

Darren Thomas

Jean-Christophe Marquestaut

Lawrence Green

Michael Egan

Tom Miazga

Rx Standing Neuro — Women

Alyssa Kobela

Courtnei Lopez

Faith Fordham

Jules King

Lauren Taylor

Rx Standing Neuro — Men

Chris Schmulbach

Elijah Sanchez

George Simonds-Gooding

Joshuah Robinson

Russell Allmandinger

Rx Standing Upper — Women

Christina Mazzullo

Elaine De Rocco

Jocelyn Casker

Mia Van Rensburg

Sandra Thiele

Rx Standing Upper — Men

Breki Þordarson

Casey Acree

Josue Maldonado

Lorenzo Casadei

Rian Soares

Rx Standing Lower — Men

Anthony Gutierrez

Hildon Carvalho

John Jarrett

Omar Iglesias

Vincent Cavazos

Open Seated — Men

Adam Sivia

Open Standing — Women

Allison Hansen

Jessica Rausch

Kirsten Kenny

Mandy Drake

Susan Gillson

Open Standing — Men

Drew Selz

Ethan Corregano

Graham Giske

Matthew Smith

Samuel Lycett

Featured image: @wodapalooza on Instagram

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