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Welcome to the official page for Trainsync! Our mission is to make fitness and its benef

07/12/2021

Tabata workouts are a great way to get some quick and efficient workouts. Basically, you work for 20 seconds, and you rest for 10 seconds. You repeat this 8 times, which is 4 minutes in total, and this is one Tabata.

Check the next slide for some of the best Tabata combos. if you have very limited time, you can use these Tabata workouts to work your full body in just 28 minutes.

Don't forget to save for later 👊

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06/12/2021

Workout of the week 👇

B) Weightlifting
B1. Power Clean & Jerk Complex
2 power cleans + 2 hang power cleans + 2 jerks
2 sets @ 60% of Max Power clean
2 sets @ 70%
2 sets @ 8%

Notes:
Complex needs to be unbroken

Scaling option:
Reset barbell for each rep

C) Conditioning
C1. For time
2 Rounds of
15/12 calories, ski-erg
15 GHD-sit ups
50 double unders
15 Hang power cleans @ 50% of 1Rmax

Time Cap: 7 minutes

Rest 3 minutes

C2. For time
2 Rounds of
15/12 calories, ski-erg
15 GHD-sit ups
50 double unders
9 Hang power cleans @ 70% of 1Rmax

Time Cap: 7 minutes

Rest 3 minutes

C3. For time
2 Rounds of
15/12 calories, ski-erg
15 GHD-sit ups
50 double unders
3 Hang Power Cleans @ 85% of 1Rmax

Time Cap: 7 minutes

Scaling options:
Double unders-> single unders (x2 reps)
GHD-sit ups -> Sit ups

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03/12/2021

Box or Bench Dips is a great scaling alternative when not able to perform bar or ring dips. It can also be easily done at home using a chair. To make it more challenging, you can elevate your legs using another bench, box.

How to execute:
➡️ Position your body perpendicular to a bench, with your palms on the edge of the bench and elbows extended, supporting your body.
➡️ Plant your heels on the floor, with your knees slightly bent.
➡️ Lower your body until your elbows are at 90°.
➡️ Then dip up by extending your arms until your elbows are straight (lockout).

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30/11/2021

Can you finish the conditioning piece from today's session? 👇 Give it a go 👊

B) Strength
B1. Every 2 minutes for 12 minutes:
1-2 sets: 6 back squats
3-4 sets: 4 back squats
5-6 sets: 2 back squats

Notes:
➡️ Build weight each set

C) Conditioning
AMRAP x 4 minutes
12-10-8 reps of
Single Arm dumbbell thrusters
30 double unders
Remaining time max burpees over dumbbells

Rest 2 minutes

*Workout finishes when you complete 80 burpees over dumbbells

Time Cap: 16 minutes (Including rest)

Notes:
Advance: 22,5/15kg dumbbell
Intermediate: 15/10kg dumbbell
Scaling option -> 60 burpees over (to finish workout)

D) Accessories (Optional)
Core stability
3 sets of
20” GHD back extension hold
30” plank
No Rest between sets

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29/11/2021

Live a life of challenge.

Challenge yourself. Challenge others.

Challenging yourself is the only way to grow.

Our programming in Trainsync does just that!

Every training session serve a purpose, gain the most out of it!

Attack the week ahead 👊

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22/11/2021

Want to increase your handstand capacity?! Then give this 8-week strength cycle a shot. Can be used in conjunction with your current training plan, you just need an extra 15-20 minutes two times per week.

Please note this strength cycle is suitable for those having at least 5 strict handstand push-ups!

Warm up your shoulders properly, and add some mobility drills before attempting each session to stay injury-free! Read the notes on the last slide👉

If you are struggling to get your first handstand push up, let us know so we can help you 👇

21/11/2021

As an athlete in order to excel and improve we must set goals!

Goals inspire us to keep moving forward and keep us focused. It gives us something to constantly work towards and strive for. It defines who we’re going to be and what direction we’ll be headed towards.

Being active my entire life that it had a profound effect on my personal growth and shaping of me as a person!

I am really excited about this new beginning with Trainsync as their athlete, and I am looking forward to sharing with you a ton of exercises and tips!

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18/11/2021

Aerobic conditioning + Accessories. Give them a go 👊

B) Conditioning
C1. For time
Buy in 1000/800m row
Then,
5 rounds of
20/15 calories bike
20/15 calories, ski-erg

Time cap: 17 minutes

Rest 3 minutes

C2. For time
Buy in 1000m run
Then,
5 rounds of
20/15 calories, row
10 burpees over row

Time cap: 17 minutes

C) Accessories
C1. Arms superset
3 sets of
16 Dumbbell Bicep Curls
20 banded triceps extensions

C2. Back / Lats
3 sets of
10 banded lats pulldowns
10 dumbbell bent-over rows

Notes:
Hang a PVC from pull up bar using a band

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15/11/2021

Some of the benefits of the dumbbell box step-over 👇

1) Stronger and bigger glutes:
For even more emphasis on the b***y gains, make the box higher. The higher the box, the more the movement will build and strengthen the muscles of your posterior chain–aka the glutes and hamstrings. The lower the box, the more the movement will target your quads.

2) Your legs will get stronger:
Another bonus of the box step-over is that it strengthens each leg unilaterally, as opposed to as one unit.

3) You'll stabilize your core:
Those two weights at your sides are fighting to pull you down, which means you have to engage your core to keep your torso upright. Over time, engaging your core like this will improve overall core strength, stabilization, and balance.

4) You'll boost your upper-body strength:
Holding the dumbbells you’ll also be training your grip, shoulders, traps, and back.

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14/11/2021

Trainsync was born out of a need to educate people on how to train more for longevity and sustainability – while still looking good and being functional.

Through Trainsync, I will do my best to share my knowledge about this style of training and help you get closer to your goals.

You know you have found your passion when it allows you to live out your essence daily!

Follow our training page for more workout ideas, daily training tips, exercise demo and many more!

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Website

https://diet-sync.com/training/

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