CrossFit Legends Outperform Their Younger Selves by Nearly 100% in a Decade

The CrossFit Games are renowned for pushing athletes to their absolute limits.

But what happens when those same athletes return a decade later, not as the young guns, but as seasoned veterans?

Let’s see how, using the Amanda benchmark:

The Amanda Benchmark

The Amanda workout is a deceptively brutal mix of gymnastics and weightlifting:

9 Ring Muscle-Ups

9 Squat Snatches (135 lbs / 61 kg)

7 Ring Muscle-Ups

7 Squat Snatches (135 lbs / 61 kg)

5 Ring Muscle-Ups

5 Squat Snatches (135 lbs / 61 kg)

2010 Performances

In 2010, during the CrossFit Games, this workout exposed both the raw power and glaring weaknesses of early CrossFit competitors. Chris Spealler blazed through Amanda with a winning time of 3:29. Rich Froning, already a dominant force, clocked in at a respectable 3:47.

But it was Jason Khalipa’s performance that stole the show, though not for the reasons he might have hoped. After a grueling battle with the ring muscle-ups, Khalipa faced the snatches. Miss after miss piled up, and in a now-infamous moment, he nearly took out a cameraman with the barbell. It took him a painstaking 6:01 to finish.

See his performance below:

A Decade of Dedication

Fast forward nine years to the 2019 Rogue Invitational. Spealler, Froning, and Khalipa returned, not as young bucks, but as seasoned Legends. The results were astounding. Froning took the win at 2:52, beating his 2010 time by over a minute. Spealler followed closely at 3:04, still incredibly fast.

But it was Khalipa who made jaws drop. His 2019 performance was a masterclass in efficiency. No more flailing snatches, just smooth power and precision. His time? 3:08 – nearly halving his time from nine years prior.

See below:

Why the Dramatic Improvement?

The evolution of these athletes highlights key principles of CrossFit:

Measurability: CrossFit’s focus on quantifiable results lets athletes track progress over long periods, motivating them to keep improving.

Experience: Years of training refine technique, making movements more efficient and less prone to error, as in Khalipa’s case.

Mental Fortitude: CrossFit veterans have faced countless challenges, building mental toughness that translates to unwavering focus during competition.

Community: The camaraderie and shared purpose of the CrossFit community foster constant growth and a refusal to settle for mediocrity.

F45 Teams With Dr. B To Offer HSA/FSA Savings for Members

F45 members who work out to prevent or treat a medical condition may be eligible to pay for classes using pre-tax HSA/FSA funds

F45 Training, the Mark Wahlberg-backed functional fitness franchise, has partnered with New York-based telehealth platform Dr. B so its members can access their Health Savings Accounts (HSA) and Flex Savings Accounts (FSA) to pay for classes. 

Current F45 members with HSA or FSA accounts who work out to prevent or treat a medical condition can consult with Dr. B to see if they qualify. Members who do will receive a letter of medical necessity, which can be submitted to their HSA or FSA administrator, along with their F45 monthly member receipts, for reimbursement.

“Regular cardiovascular and strength exercise is one of the most important aspects of maintaining a healthy lifestyle,” said Tom Dowd, CEO of F45. “As a leader in functional fitness, F45 aims to make exercise accessible and approachable to all. By partnering with Dr. B, we will be able to deliver our award-winning group fitness to even more members.”

Fitness Brands Embrace HSA/FSA Funding

Cyrus Massoumi, founder and CEO of Dr. B, is an F45 member – and says he’s thrilled over the partnership’s ability to make exercise a more affordable and accessible care option.

“It’s about time we make the process of prioritizing health through fitness less of a hassle,” said Massoumi, who also founded Zocdoc, a telehealth service to find and book medical and dental care appointments. “Our partnership will do just that, helping many people prevent or treat their condition with the support of F45’s stellar team.”

In addition to F45, the telehealth platform recently partnered with SoulCycle and FlexIt last month to launch a new service allowing fitness enthusiasts to use HSA/FSA funds for gym memberships and fitness app fees in as little as three hours.

credit: Dr. B

The New-Look F45

F45’s latest collaboration follows several initiatives the functional fitness franchise has unveiled under the leadership of Dowd, who has been committed to reenergizing the brand and positioning it for long-term success after taking the reins one year ago.

After voluntarily delisting from the New York Stock Exchange last summer, F45 has made strides to improve, including a revamped website, improved digital presence, branded merchandise, tech partnerships and a renewed reliance on the star power of Wahlberg, who is more than just a famous face of the brand and investor, but chief brand officer and an F45 franchise owner.

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Burn Boot Camp Embraces Its Role as Female-Led Fitness Brand

Morgan Kline and Amber Burke are leading the group fitness franchise to new heights as Burn eyes the ambitious goal of opening 10,000 units

It is no surprise to learn that Burn Boot Camp, a national fitness franchise emphasizing the power of connection and community, was founded by husband and wife team Devan and Morgan Kline. A fitness brand with heart, the couple leaped into the fitness business world in 2012, expanding from the parking lot of a gymnastics studio to franchising in 2015.

Now, with over 350 operating locations and over 550 territories sold, Burn Boot Camp is positioned to have 10,000 global units by 2033.

While Devan has gone on to adopt a more visionary role, Morgan is now CEO of the growing fitness franchise, working alongside fitness industry veteran Amber Burke, who was recently promoted to chief operating officer.

Together, Kline and Burke are leading the way in a male-dominated industry, with a Burn Boot Camp leadership team that is 60% female. 

“We see the world through the female lens and that’s very important to serving women and their families,” Kline said. “So I think with Amber and me both being in the C-suite, we’re able to not just use our experiences throughout fitness, but we’re also able to connect with our members, solving gaps in the marketplace.”

Despite a long-running career in the generally male-centered fitness world, Burke was never intimidated. Instead, she saw it as a challenge. Still, women having a seat at the Burn Boot Camp table is a remarkable shift.

“It wasn’t anything that really scared me or held me back,” Burke said, reflecting on the past. “But it was enough to notice that I’m the only woman sitting in the room, and now I’m sitting in a room where there’s 60% of us versus 1%.”

Amber Burke (l) and Morgan Kline (credit: Burn Boot Camp)

Women-Driven

With mic’d up trainers, a mirrorless environment and floating floors that provide a safe environment for the joints, Burn Boot Camp has refined all of the little details that culminate into an enriching workout experience.

Woven into its fitness programming is the insight that female fitness consumers may start with a physical goal but end up with an emotional goal. It’s this component that steers the Burn Boot Camp model from the top. 

“It could be, ‘I want to be a better version of myself. I want to be a better mom. I want to sleep better,’” Burke said. “That is really what I think holistically and philosophically sets us apart from other brands — there’s a very intentional conversation that we have around our executive leadership table around how to maintain that. It is not just about building more gyms. It truly is the heart and soul of the brand.”

credit: Burn Boot Camp

Supporting women and helping them change their lives isn’t just lip service. Impressively, Burn Boot Camp offers childcare for moms who want to work out but struggle to find someone to tend to their little ones.

“Not a lot of boutique brands do that,” Burke points out. “And we do that at no additional cost. And that’s showing up for our community.”

A Devoted Member Base

Burn Boot Camp ensures a personal workout in an inclusive group setting, taking great care to be mindful of those who are just starting their fitness journey, have an injury or simply want to level up their fitness. 

“That one-on-one approach in a group setting ensures that we can tailor the workout based on needs,” Kline explained. “We can modify it up if you need more of a challenge, or we can modify it down based on your fitness level.”

Having created a positive atmosphere, highly certified Burn Boot Camp trainers and solid fitness programming have contributed to the overall experience for members who have become Burn Boot Camp devotees and stick to their workouts.

“We’re making them feel like this is truly their home, and they’re welcome and that they’re seen here — no matter what their fitness level is, no matter what their size is, and no matter what their background is,” Kline said of Burn Boot Camp’s approach.

Kline is honest, acknowledging that many other fitness companies will declare that their member community is great, but she sees firsthand the impact Burn Boot Camp has had on its members (and even their vacation plans.)

“I can’t tell you how many times I’ve heard our members say that Burn Boot Camp is truly the first place that they felt like they can go to a workout that they can stick to because they have that accountability within the community,” she said. “And it’s not just in these hyper-local places. It’s all over the country, all over our nation. A lot of our members will take pride in traveling and making sure there’s a Burn Boot Camp there.”

credit: Burn Boot Camp

In many ways, Burn Boot Camp has redefined the connection between fitness and community and what a franchise can deliver for its members beyond just the physical. 

“I think it’s just really special,” Kline continued. “It’s not something you always see when you think about a gym or fitness. You think about just a 45-minute workout, and I’m here for myself, and then I leave… but the interactions that we see before and after Burn Boot Camp and then outside of camp really prove that this is more than just a gym for people.”

When one of the Burn Boot Camp trainers passed away, Kline recalled seeing the entire nation of Burn Boot Camp franchises joining in support with a GoFundMe. 

“That was one of those moments for me as the CEO that made me think, wow, this is really beyond fitness,” Kline said. “This is really helping people get through hard, challenging times in their life that have nothing to do with push-ups and squats. “This is about coming together and saying, ‘Oh, there’s a Burn sister in need, or there’s a Burn brother in need, or this community is suffering. How can we help?” And without question, those people show up, and I’ve seen that happen time and time again.”

Intentional Fitness Programming

While the community is perhaps Burn Boot Camp’s crown jewel, its fitness programming and workouts also set it apart.

“We have never done the same workout twice,” Kline revealed. It’s a fact that’s not to be overlooked — and it’s one in which Kline takes great pride.

“We are really proud of the program that we’ve put together,” she added. “We built this program and this protocol with intention to make sure we can scale the experience to hundreds of gyms across the country.”

Burn Boot Camp also impressed Burke, who has over two decades of experience in the fitness industry. She has done it all, from being a strength and conditioning coach to earning a Master’s Degree in Sports Management and a Bachelor’s Degree in Exercise Science. 

“I showed up to Burn Boot Camp and was blown away by the trainers, knowledge, skills and abilities,” said Burke. “I’m looking at it from a very different perspective. I know what they know, I know what they should be doing – and they did it. They checked off every single box for me to show up and train safely and effectively.”

Beyond the Gym

Outside of its Burn Boot Camp locations, the fitness franchise is optimizing its members’ experiences with its app. It’s another way the brand is listening to its community, understanding that they are hungry for knowledge. 

“You don’t have to show up to our gym to optimize your experience with wellness,” Burke said. “You can log in to your app, and there are categories of wellness designed to meet you where you are, from stretching to learning proper techniques and form.”  

Burke added that Burn Boot Camp is striving to show up in an educational way for its members. 

“We’ve learned that our members are interested in how to do things, and they want to be empowered; they want to be informed,” she said. “I don’t want to hold on to that information. I want to give it to them and empower them.”

Burke said that the approach increases member retention.

“The more information we give to them, the more value and loyalty they have to us as a brand because we’re going to continue to empower them through knowledge and education,” she said.

Click here to learn more about franchising opportunities with Burn Boot Camp.

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These Female CEOs Are Changing the Face of Boutique Fitness

The heads of Pvolve, TREMBLE, RE/GEN Method and BODYBAR Pilates share their perspectives on being a leader in fitness and wellness

As Athletech News takes a look at Women in Charge this month, it’s clear that the boutique fitness industry is privileged to have many females at the helm.

These female founders are pioneering innovation, spearheading new programming and spotlighting issues like mental health, women’s wellness, menopause and more.

Moreover, these leaders are actively championing the advancement of other women within the industry – be that through empowering franchise opportunities or creating career paths for their own teams – all while running their businesses and filling the multiple roles that women do.

Xplor Mariana Tek, a leading boutique fitness software platform from Xplor Technologies, is specifically designed to take some of the heavy lifting off of these studio owners when it comes to managing operations, deepening client connections, improving service delivery and more.

“Our platform offers automation and insights that streamline operations and maximize efficiency, allowing these leaders to work “on” their business instead of “in” their businesses, said Shannon Tracey, Vice President of Business Development. “From inception, Mariana Tek has attracted some of the most innovative brands in fitness – our first client being Barry’s. We’re constantly being pushed by our partners who have driven the platform forward”

“We’re so encouraged by the work we see happening by these female operators who are driving this industry forward,” Tracey added.

Athletech News shines a light on four of Mariana Tek’s successful female partners, asking each of them their perspectives on being a leader in the fitness and wellness industry.

Women Are The Business of Fitness

Julie Cartwright helped launch Pvolve in 2017 with a vision to not only attend to current women’s fitness goals but to support longevity, anticipating women’s evolving needs over decades. From the outset, Pvolve embraced an omnichannel strategy, developing digital and physical locations to offer members flexibility to fit movement into their day.

“Women are overwhelmingly the consumers of boutique fitness, making up a large portion of the $100 billion global fitness market,” says Cartwright of female leadership in the industry. “I think it’s really a woman’s game. Fitness is so personal; it’s our bodies and our health, and therefore, it’s emotional. Because women make up a majority of the audience, I think we do well at the helm of fitness businesses because we are the consumer.”

Julie Cartwright (credit: Pvolve)

Cartwright says she’s most proud of building a largely female leadership team and also conducting clinical trials, most notably Pvolve’s Healthy Aging Study, which is the first known clinical study centered around the fitness needs of women 40+ that investigates the impact of low-impact exercise on longevity and overall quality of life in women aged 40-60 throughout various phases of menopause.

Using Tech To Build Community

Aryan Rashed has been in the industry for decades and launched TREMBLE during the pandemic in Miami, FL. TREMBLE, which offers high-intensity, low-impact workouts spanning strength training, cardio and Pilates, has over 20 locations across the country and is still growing. 

It’s such a fulfilling experience to empower women to be and feel their best,” she says. TREMBLE is a representation of strength, both mental and physical. Seeing women rise is something I’m proud of.  I feel a strong sense of connection with our community.”

Aryan Rashed (credit: TREMBLE)

Rashed points to the Mariana Tek platform as a key factor in building that community.

“Having a platform that allows clients to feel connected to the brand is paramount,” Rashed said. “It has to be a seamless experience and what initially attracted me to it was how friendly it was from the client’s perspective.  From bookings to seeing your favorite instructor’s profile, milestones and ease of purchase – it’s all part of the customer experience. The bonus on the back end was how easy it was to set up classes, settings and schedules and keep track of metrics that are very important to running a healthy business.”

credit: TREMBLE

Communication and feedback are also key to these leaders in running their businesses.

“Client feedback is incredibly important for me since our first studio opened just four months ago,” said Melissa Weiss, Founder of RE/GEN Method. “Mariana Tek has allowed us to take a deeply personal approach to client service, giving us the tools to really understand and respond to each individual’s needs. They provide insights into attendance patterns, client preferences, and overall engagement, enabling us to optimize class schedules and adjust our service offerings to better meet client demands.”

Melissa Weiss (credit: RE/GEN Method)

Weiss and team launched RE/GEN Method – a science-based concept for physical fitness, longevity and overall well-being that blends Pilates and strength training – in New York in December.

“At RE/GEN Method, we aim to address the gaps in women’s health care, advocating for a comprehensive approach to human performance that leverages community and collective support, Weiss tells ATN. “This emphasis on nurturing meaningful relationships and promoting all-encompassing wellness distinguishes our approach and truly connects with our clientele.”

Kamille McCollum, Co-Owner of BODYBAR Pilates in Texas, shares Weiss’s commitment to relationship and community-building. BODYBAR Pilates launched in 2016, and since then, she and her business partner, Matt McCollum, have opened two additional locations.

“I am most proud of the community that my studios have developed and created,” McCollum said. “Boutique fitness is about working toward your physical goals, challenging yourself to be pushed in ways you may not always push yourself and being a part of a community makes a difference.”

Kamille McCollum (credit: BODYBAR Pilates)

Whether it’s a need to deepen relationships, address wellness holistically, or support longevity, Tracey says these leaders fully understand what their members intrinsically want and need.

“They understand the desires and preferences of their target demographic because they are, quite literally, their own customers,” she explains. “This touches everything from studio layouts to class times, programming and branding. The authenticity resonates deeply with clients and creates a strong sense of trust and loyalty, and Mariana Tek works to help augment and enrich this toward our client’s success.”

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Zuzanna Kula (57KG) Breaks IPF Equipped Bench Press World Record With 161 Kilograms

Polish powerlifter Zuzanna Kula isn’t long out of the Juniors but has already made a name for herself in the Open category in the International Powerlifting Federation (IPF). She brought home the silver medal from the 2022 World Games in Birmingham, AL, followed up with a win at the IPF equipped world title in Viborg, Denmark, the same year.

Kula suffered an ACL injury in 2023, which required surgery to repair. She returned to the competitive lifting platform in style at the 2024 Arnold Sports Festival UK on March 16, 2024, breaking the IPF’s 57KG-class equipped bench press world record with a phenomenal 161 kilograms. Take a look at the lift below, courtesy of the IPF Instagram page:

The IPF’s equipped division allows single-ply bench shirts. Kula is an expert in their use. The shirt’s dense fabric heavily restricts the arms’ movement and resists the lifter’s attempts to bring the barbell down to the chest.

Kula controlled the descent well and kept her chest high. The bar path was wobbly, but Kula pressed it to lockout successfully and was rewarded with three white lights from the referees.

2024 IPF Arnold Sports Festival Results — Zuzanna Kula (Poland), 57KG

Squat

167.5 kilograms

175 kilograms

180 kilograms

Bench Press

156.5 kilograms — IPF Open World Record

161 kilograms — IPF Open World Record

166 kilograms

Deadlift

167.5 kilograms

172.5 kilograms

177.5 kilograms

Total — 513.5 kilograms

Kula won the overall silver medal and 1,500 Euros in prize money — a great comeback performance. She is not on the roster for the 2024 European Powerlifting Federation (EPF) European Equipped Championships, so it’s not clear what her next competition will be.

However, Kula is expected to compete at the 2024 IPF World Equipped Championships in Reykjavik, Iceland, since it’s a qualifying event for the 2025 World Games in Chengdu, China.

Kula was the first Polish woman to win a medal for powerlifting at The World Games, so it’s a sure bet that she will do everything possible to return.

Featured image: @theipf on Instagram

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Betty Aborah (63KG) Raw Deadlifts 4 Kilograms Over IPF Junior World Record for a Triple

Dutch Junior powerlifter Betty Aborah is still relatively new to the sport. However, in only her second year of competing, she is already hitting training lifts worthy of the record books if she can post them on an international platform.

Aborah competed at the 2023 International Powerlifting Federation (IPF) Junior World Championships (JWC) in Cluj Napoca, Romania. There, she secured the deadlift silver medal with 210 kilograms. She will likely enter the 2024 event with a much stronger package.

On March 26, 2024, Aborah published a huge raw deadlift triple of 220 kilograms on her Instagram page. Check out the set below:

Aborah deadlifts with a sumo stance. Typically, sumo deadlifts are tough to break from the floor, but Aborah met no resistance as she demolished three reps of 220 kilograms.

Pulling with only a lifting belt to assist her, Aborah employed a hook grip, where her fingers wrapped around the thumbs and trapped them against the barbell — an effective grip aid if the pain isn’t too disruptive.

Aborah appeared to get faster as the set progressed, with the third moving the quickest from the floor. It seems Aborah could have hit more reps, raising the question of where her one-rep max could be.

The IPF Junior deadlift world record in the IPF 63KG class currently stands at Samantha Eugenie of France’s 216 kilograms set at the 2022 JWC in Istanbul, Turkiyë. Eugenie now competes in the 69KG class, so the world is denied the spectacle of a deadlift battle between her and Aborah. 

The Open world record in 63KG class at 231 kilograms isn’t a million miles away for Aborah. The record is held by Prescillia Bavoil, who broke it at the 2022 UK Arnold. Bavoil competes at 69KG now and is unlikely to extend the 63KG record.

It’s not just deadlifts progressing well. Aborah’s squat is flying, too. She hit 160 kilograms at the 2023 JWC but recently smoked 170 kilograms in training. Take a look:

As easy as that lift appeared, it seemed Aborah had much more strength in reserve. She will next compete at the Dutch Junior Nationals in May.

From there, Aborah is expected to qualify to lift at the 2024 JWC in Malta in August, where she will get the opportunity to attempt a world record and cement her position as a future powerlifting star.

Featured image: @bettylifts on Instagram

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The 2024 Rogue Invitational Will Feature Debut of Strongwoman Competition

The 2024 Rogue Invitational will have many firsts for the CrossFit and Strongman competition. The 2024 edition will occur at P&J Live in Aberdeen, Scotland, on Nov. 8-10, 2024 — the first time the contest is held outside the United States.

Additionally, the 2024 Rogue Invitational will introduce Strongwoman competition for the first time in the competition’s history.

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

 

A post shared by Rogue Invitational (@rogueinvitational)

[Related: 2024 Arnold Amateur Strongman & Strongwoman World Championships Results]

The Rogue Invitational has awarded the highest prize purse of any strongman competition since 2021, and that trend is expected to continue through 2024. The total prize purse for the CrossFit, Strongman, and Strongwoman contests at the time of this article’s publication is $1,760,815.03.

All 10 invited strongwomen athletes will be awarded prize money from that pool via the following breakdown, which is the same amount as the strongmen:

2024 Rogue Strongwoman Invitational Prize Money

$117,521.98

$58,760.99

$35,265.35

$11,748.21

$9,394.11

$8,227.81

$7,061.52

$5,873.72

$4,707.42

$3,520.39

Note: the prize purses are subject to change as the prize pool increases.

The roster for the 2024 Rogue Strongwoman Invitational has not yet been announced at the time of this article’s publication.

[Related: Lucy Underdown Wins 2024 Arnold Strongwoman Classic UK]

The prize pool for the 2024 Rogue Invitational is comprised of a $1 million cash investment by Rogue plus the following:

$275,000 of bitcoin ($35,000 per coin), which is subject to change in value as the competition nears

$5 per attendee ticket sold

10 percent of registration fees from the 2024 online qualifier known as “The Q”

10 percent of registration fees for the 2024 community event known as “The C”

$5 for every Rogue Invitational t-shirt sold

$5 for every pair of GORUCK Ballistic Trainers sold through roguefitness.com

More Strongman Content

Mitchell Hooper Wins 2024 Arnold Strongman Classic UK

2024 Europe’s Strongest Man Roster and Events Announced

2024 Arnold Strongman & Strongwoman Classic Results & Leaderboard

Featured image: @rogueinvitational on Instagram

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Bodybuilder Sadik Hadzovic’s Chest Training & Grocery Hacks for Bulking

Men’s Physique competitor Sadik Hadzovic is rigorously preparing for the 2024 Olympia, aiming to enhance his chest size to compete in a pro show during the 2024 qualifying period.

On March 20, 2024, Hadzovic published a video on his YouTube channel, offering insight into his chest training and grocery-shopping strategies for building muscle. See how Hadzovic trains his chest and eats for size below: 

Hadzovic starts his day by ensuring he’s well-hydrated. Sadik Hadzovic consumes between a gallon and a half to two gallons of water daily. He explains that water detoxifies the body, accelerates metabolism, and promotes a feeling of fullness between meals. (1)(2)

If you’re a competitor or trying to get in shape…drink a minimum of one gallon water daily.

Besides water, Sadik Hadzovic includes a pre-workout shake before hitting the gym. 

Hadzovic’s Workout for a Thick Chest 

During the chest training session, Hadzovic foregoes supersets in favor of adequate rest periods between sets. Research indicates that resting for three to five minutes between sets can significantly enhance absolute strength and muscle growth. (3) Below is a breakdown of his chest workout:

Machine Lateral Raises

Cable Crossovers

Machine Chest Presses

Dumbbell Lateral Raises 

Cable Front Raises

[Related: Olympia Champions Chris Bumstead and Ryan Terry Train Shoulders Together]

Machine Lateral Raises & Cable Crossovers

Hadzovic performs machine lateral raises, emphasizing a slow execution of each rep and a focused control on the eccentric. He completes three sets of the cable crossover, preferring the standing variation. Hadzovic advises focusing on the squeeze during the concentric and stretch throughout the eccentric.

Machine Chest Presses & Dumbbell Lateral Raises 

Hadzovic includes a drop set on the machine chest press to fatigue his pecs. He emphasizes dumbbell lateral raises as “the most effective thing for a Men’s Physique competitor.”

[Lateral raises] are the king of shoulder exercises regarding aesthetics and Men’s Physique.

He touts the delts as crucial for a successful stage physique as they “complete the V-taper, giving upper body width.”

Cable Front Raises

Hadzovic rounds out his training sessions with cable frontal raises, working each arm individually with dual stirrup handles. 

Following his workout, Hadzovic nourishes his body with a post-workout meal featuring six egg whites, turkey bacon, spinach, and avocado, all wrapped in whole wheat with Swiss cheese, providing a balance of protein and healthy fats.

Grocery List for Bulking 

While grocery shopping, Hadzovic shared his dos and don’ts of proper nutrition during bulking seasons. Here are some selections from his grocery haul:

Muffins

Purina Cat Chow

Egg Whites

Original Gatorade

Sweet Red Peppers

[Related: Will Tennyson & Jeff Nippard’s Top Exercise Choices for Every Muscle Group]

Muffins

Since preparing for a Classic Physique competition in 2016, where Hadzovic needed to gain 25 pounds, he has developed a strong affinity for muffins, incorporating two into his pre-workout routine alongside 25 grams of whey protein.

Hadzovic’s choice of muffins provided 100 grams of carbs and 40 grams of protein to fuel his training. He often finishes any muffins his son leaves behind from breakfast, making them a staple in his diet.

Egg Whites & Original Gatorade 

Hadzovic notes egg whites as relatively cost-effective and low in fat and carbohydrates. A single carton serves him for two and a half days, during which time he consumes 10 egg whites in the morning and another 10 at night before bed.

Hadzovic shares a tactic for carbohydrate replenishment: original Gatorade, packed with sugars, right after his workouts.

Sweet Red Peppers

Lastly, the bodybuilder incorporates sweet red peppers to enhance his meals, making them tastier and more enjoyable while prepping for a show.

More Bodybuilding Content

Regan Grimes’ Push Day with 2023 Mr. Olympia Derek Lunsford In Front of a Live Audience

The Stomach Vacuum: What It Is, Benefits, & More From Bodybuilding Experts

Build Massive Arms Like Men’s Open Bodybuilder Hunter Labrada

References

de Salles, B. F., Simão, R., Miranda, F., Novaes, J.daS., Lemos, A., & Willardson, J. M. (2009). Rest interval between sets in strength training. Sports medicine (Auckland, N.Z.), 39(9), 765–777. https://doi.org/10.2165/11315230-000000000-00000

Featured image: @sadikhadzovic on Instagram

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The 5 Wellness Products You Need for Spring

ATN spotlights several wellness products you should consider adding to your arsenal as the weather warms up
All products featured on Athletech News are independently selected by our editors. However, when you buy something through our retail links, we may earn an affiliate commission

While it may not feel like it in some parts of North America, spring has officially sprung, and wellness fanatics everywhere are stepping outside for some sunshine.

Athletech News rounds up five of the best products to kick off spring for every type of fitness and wellness enthusiast.

credit: CorePower Yoga

CorePower Strength X On Demand 

As winter hibernation ends, many are looking to spend less time doing indoor studio workouts and more time in the sunshine.

CorePower Yoga recently launched its popular Strength X class on demand. The class combines yoga with targeted strength training, using dumbbells and bodyweight exercises. It also integrates some cardio, like running in place and jumping jacks.

With Strength X On Demand, you can bring a mat and equipment into the backyard and get stronger for spring. Each class also ends with savasana, incorporating mindfulness and meditation into the strength workout. 

credit: BetterGuard

The BetterGuard Ankle Brace

Does the warmer weather have you itching for more time spent playing sports?

The BetterGuard Ankle Brace is a high-performance brace that will provide stability even during the most dynamic workouts. The brace comes in a single right, left, or pair option and provides a full range of motion while simultaneously guarding against inversion movements.

Perfect for pickleball, basketball, soccer, or any other dynamic sport, BetterGuard will help minimize the risk of injuries, keeping you on the field or court for longer. 

credit: VUUM

Vuum

Looking for an all-in-one nutritious drink for warm spring days ahead? Look no further than Vuum. The beverage is a carbonated plant protein drink with 135MG of caffeine. Vuum has 10 grams of pea protein, zero sugar, and includes theanine, Vitamin C, D, B12, Zinc, Magnesium, and more.

Vuum comes in flavors like White Peach Citrus Ginger, Berries, and Strawberry Tangerine. If you’re looking to replace an energy drink with an all-natural, vitamin-packed alternative, Vuum is a great option. 

credit: BeautyBio

BeautyBio Blendrops

The harmful long-term impacts of sun damage are no secret, and BeautyBio’s Blendrops are combining skincare and makeup to make it easier than ever to protect one’s skin.

Unlike many bronzing drops, which act more like self-tanner than skincare, Blendrops are all SPF 40 and include color-correcting tranexamic complex, which can reduce UV-induced hyperpigmentation, post-inflammatory hyperpigmentation, and melasma. The complex can also reduce the appearance of acne scars.

Blendrops come in three types: Bronzing, Illuminizing, and Perfecting. Each can be mixed with moisturizer, or foundation, or used alone. 

credit: NOVOS

Novos Vital

Novos is a science-backed longevity brand that creates wellness products focused on healthy aging and extended lifespan. Its latest launch Novos Vital is a daily chew that has seven ingredients to maintain and enhance vital organs for heart, brain, vision, gut, and mobility health, among others. It contains inulin for microbiome and metabolism health, lutein for vision health, and Rutin, for cellular renewal.

Novos Vital also contains acetic acid through Apple Cider Vinegar, giving it a sweet, tart flavor and promoting metabolic health and weight management. Sprint into spring focused on longevity and healthy aging with Novos Vital. 

Read more ATN Product Reviews here.

The post The 5 Wellness Products You Need for Spring appeared first on Athletech News.

John Haack Raw Deadlifts 420-Kilogram PR in Training for the 2024 WRPF Ghost Clash 3

Multiple all-time world record-holder John Haack is the top-ranked male powerlifter in the world on any formula. His career best-ever performance came at the 2022 WRPF American Pro, where he hit a 1,022.5-kilogram total in the 90KG class, scoring a colossal 661.52 DOTS. Haack hit this in knee sleeves and scored higher than anyone else ever has in knee wraps.

Haack is preparing for the 2024 WRPF Ghost Clash 3 meet in Miami, FL, on April 6-7, 2024. He shared the heaviest deadlift of the prep on his YouTube channel: a 420-kilogram raw PR. The lift was performed on March 18. Check it out below:

Haack begins by giving a glimpse into his warm-up routine, which includes foam rolling and a brutal massage ball to the glutes. He then gets into his warm-up sets, which go like this:

John Haack’s Deadlift Warm-Up Sets

75 kilograms x many reps

175 kilograms x two reps

275 kilograms x one rep

325 kilograms x one rep

375 kilograms x one rep

Haack added wrist wraps and a lifting belt on his third warm up set and took a good hit of ammonia before attempting a PR of 420 kilograms. He uses a conventional stance and has an efficient deadlift. He took the barbell in a mixed grip, and although it was heavy and close to his limit, the lockout was clean and convincing.

Haack shared that he had intended to take another warm-up at 395 kilograms, but his training partners convinced him not to waste any energy and go straight for the top lift instead.

The video documented a back-off set at 300 kilograms and Haack’s bench press training from the following day. Haack shared his plans for the lifts he will attempt at the 2024 WRPF Ghost Pro 3:

Squat — 365.5 kilograms

Bench Press — 268 kilograms

Deadlift — 410 kilograms

Total — 1,043.5 kilograms (2,400 pounds)

Haack’s main objective is to hit a 2,400-pound total. He said that the bench press may be a stretch, but he could probably make the difference up on deadlift if needed.

The 365.5-kilogram squat would give Haack the all-time world record in knee sleeves in the 90KG class. His competition-best squat is 362.5 kilograms from the 2023 WRPF American Pro, so this seems within reach.

The 268-kilogram bench press would also be an all-time world record in class. The current record belongs to Haack, set at the 2022 WRPF American Pro. Haack has done as much as 272.5 kilograms in competition before, but only while competing at 100KG.

The all-time deadlift and total world records belong to Haack at 410 kilograms and 1,022.5 kilograms, respectively. It’s a rare achievement to be at the top of the rankings in all three lifts, but that’s what Haack will attempt in Miami.

Haack will lift on April 7, 2024, as part of a star-studded roster competing for a share of the $50,000 prize pool. In addition to prize money for podium positions, there are bonuses awarded for successful all-time world record attempts and the biggest lifts of the competition.

Featured image: @bilbo_swaggins181 on Instagram

The post John Haack Raw Deadlifts 420-Kilogram PR in Training for the 2024 WRPF Ghost Clash 3 appeared first on BarBend.