Progressive overload

These notes combine advice from 209 reviewed passages across 123 workouts.

Overview

Progressive overload means increasing the load or difficulty of an exercise so the body keeps adapting and getting stronger. The increase can come from time, repetitions, or load, and it should be added gradually. Progress slowly in small, gradual increments rather than large jumps. [6] [22] [57] [59] [92] [113] [114] [116] [126] [139] [141] [156] [159] [160] [166] [169] [174] [175]

The body adapts to gradually increased loads, so small repeated increases can go almost unnoticed, and an increased workload can feel easier over time when recovery is allowed. Greater training challenge produces greater development, but the body should be developed gradually because rushing can lead to problems. [4] [95] [145] [167]

Progress gradually

Increase loads gradually in small steps, avoid sudden load increases, and choose a manageable intermediate load. When an exercise is already challenging the muscles, keep load increases modest, and a slight increase may be enough. Account for training dosage when increasing the progression. [17] [23] [136] [166] [169] [177]

Increase multiple exercises in small increments and avoid making a large increase to only one exercise. Progress difficult skills through small numerical increments. [26] [29]

Set targets and beat previous performance

Set a target number and raise it after reaching it, and keep the target unchanged until then. Set a target and a minimum repetition floor, raise both over time, and rest to gather strength rather than doing arbitrary repetitions. [8] [39] [48]

Increase a target to a set number, then hold it for an extended period until it can be performed correctly and sustainably rather than increasing indefinitely. Do not raise the repetition target until the current target can be performed cleanly. Raise the repetition target when the current count no longer challenges you, then refine form at the higher target. [52] [53] [93]

Aim to exceed the previous performance record by going one level higher each time, and exceeding the previous result is enough to move up the scale. Use progressively higher repetition targets across attempts and complete the target before leaving the bar. [41] [61] [153] [181] [182]

When you reach a higher repetition level, practice at that level rather than defaulting to much lower counts, because the lower level can become fixed. Sometimes use imperfect repetitions to establish that a higher number is possible, then refine them into clean repetitions, because staying at a low number despite clean repetitions can leave an athlete stuck. [50] [70]

Establish form before adding load

Establish correct form before gradually progressing the exercise, and improve the technique before increasing the load. Clean the movement, such as getting the legs fully straight, before progressing to more load. Establish one technically clean repetition before increasing the repetition count. [74] [80] [120] [202] [203]

Keep repetition volume unchanged until form improves, then increase the count. Maintain the current form standard while it is only partly consistent, then progress toward higher repetitions once the movement position is stable. Progress form quality over time, starting with a form level that is good enough and refining it. [49] [63] [77]

Correct the body angles first, then progress by increasing hold duration. Complete the arm position before adding the load, and master the positions with a light load for several sessions before increasing the weight. Progress the exercise only after the technique has settled, using a single trial at a higher level while it settles. [99] [130] [131] [137] [138] [188] [190]

Technique at 80 to 90 percent is considered quite good. Skill improvement involves more detailed work, increasingly demanding training, and more refined execution. [168] [179]

Establish a solid foundation from the start, because once the base is good, the rest comes much more easily. Introduce a movement to the body first, then increase the training demand later, and after mastering a movement, progress by increasing its repetition count. [16] [19] [113]

Work one level above your current level, progressing from movements you can do easily to movements you are currently working on and then to movements well above your current level. Increase the depth of a movement when the athlete is capable of going lower. [87] [107] [122]

Improved form can support increasing an exercise’s set allocation. For dips, sound form provides the basis for increasing repetitions, and slow repetitions performed only in the upper position are of limited use. [12] [30]

Holds and timed work

Progress static skills by refining body position, gradually increasing hold time, improving form, and then advancing to harder variations. The duration of static holds increases progressively over time. Begin with brief holds and progressively increase the hold time, and assess the maximum duration of a hold before progressively extending a very short hold. [7] [45] [123] [193]

Progress hold duration from shorter to longer once you are comfortable. For timed work, increase the duration one second at a time across workouts. For a timed hold, add about three to five seconds each workout. For a timed hold, increase the duration by about 10 to 20 seconds and add more if energy allows. [24] [56] [101] [111]

Once 30-second timed work is manageable, increasing the work duration to 45 seconds is a strength-building progression. For rapidly progressing static skills, build a hold from 30 seconds toward 45 and 60 seconds. [37] [40]

Progress hold times through 5, 10, and 15 seconds, with 10 seconds as a substantial milestone. Work toward 5, 8, and 10 second holds, and in combinations a 3 second hold is generally enough. A hold can progress from 30 seconds through 1, 3, and 5, with 5 as the goal. [78] [98] [104]

Progress a plank hold by adding time every two weeks. Push-up duration can progress from 40 seconds toward one minute, one and a half minutes, and two minutes. Progress handstand push-up duration from 20 to 30 seconds as the movement becomes easier, keeping it controlled. [1] [86] [124]

Progress the L-sit by extending the hold duration. Progress a single-arm hang from five seconds per side toward ten. Progress hanging duration gradually in small increments from the current baseline toward a target. [71] [82] [88]

Prioritize a clean five-second planche hold and extend it to six through eight seconds only when capacity allows. [146]

Aiming to hold a handstand a little longer each day gradually improves balance, and handstand duration develops through small, gradual, durable improvements rather than sudden jumps. Develop balance through regular practice by gradually increasing hold duration. Briefly catching the point is a basis for progressing from one second toward ten to twenty. [25] [38] [47] [54]

Begin with shorter comfortable holds to warm up, then increase effort gradually before using maximum tension. Focus on form during coached work, and in independent practice increase the hold duration as much as you can. [91] [194]

Handstand practice can progress through longer holds, technique development, and progressively greater shoulder pushing. Previous handstand volume can justify increasing and repeating short handstand efforts. Increasing repetitions may make a hold more comfortable. [98] [142] [154]

Repetitions and volume

Turn extra repetitions into your regular workload, then add another small increase. A long-term progression can add one daily repetition and later divide the increasing volume into multiple sets. Increasing daily practice volume month by month, toward about 120 repetitions, is a logical way to move from beginner to intermediate. [43] [89] [90]

Once a person can perform one repetition, repetitions can be increased, but not by doubling daily, and increases every few days may be more practical. If a trainee habitually keeps counts low, increase the count and change the training approach gradually. [102] [144]

Beginners start with one set and progress to two sets after a few weeks, avoiding very heavy loads. People returning after years of inactivity start with a few gentle repetitions and increase gradually as they adapt. Add exercise components gradually. Progress walking by increasing the number of steps. [170] [171] [173] [176]

Progress from single repetitions, bring the singles closer together, and then work toward doubles. Progress consecutive doubles by mastering two in a row before advancing to three or more. [20] [28]

Build muscle-up repetitions toward ten, then progress the movement once it is sufficiently established. For single-leg burpees, use ten repetitions per leg with rest before progressing to continuous work without rest. [62] [81]

After a break, capacity drops and must be rebuilt little by little, and numbers above fifteen are the hardest to increase. Daily repetition as a demand grows can build adaptation and discipline. Starting with small weights and practicing consistently can build strength and discipline through gradual adaptation. [46] [72] [73]

Load progression

Use a load that makes the target repetitions challenging, and increase the weight once the target becomes comfortably achievable. Progress the load beyond a weight you can complete for 10 repetitions, and on the last set use a weight you cannot complete for 10 and progress toward 10. [15] [31]

Set the load near your limit for ten repetitions, where you can barely complete ten, and increase it a little once ten becomes comfortable. If ten repetitions feel easy, increase the load slightly and stop when you can no longer continue. Increase the resistance slightly after completing ten full repetitions. [140] [143] [158]

If ten repetitions are comfortable at the current load, add 2 kilos, and for a first attempt do one more repetition at the current load instead. Establish ten technically correct repetitions before adding load, then add 2 kilos at a time and move to a load at which ten repetitions are no longer possible. [205] [206]

Increase the load gradually in small increments, starting with the empty bar and adding 2 to 3 kilos at a time, and nobody suddenly adds a large weight. Start with an empty bar and progressively increase the load in repeated increments, progressing from an empty bar to a comfortable weight before attempting a weight beyond your ability. Weight can be increased progressively week by week, in a way suited to the individual. [55] [133] [197] [204]

Increase the load when you can exceed five repetitions. Increase the load when the current weight no longer challenges you or when a set is completed comfortably. Do not increase the load merely because a movement has become easier if it is still appropriately challenging. [51] [163] [164] [165] [175] [183] [185]

Large jumps in resistance, such as three kilograms at once, may warrant caution. Progress to a heavier load when the target number of repetitions is expected to remain manageable. When progressing to a heavier load for the first time, perform the preceding lighter load carefully. [134] [135] [162]

Increase the load gradually in small steps, and use a lighter load if the heavier option causes excessive fatigue. When an exercise is already challenging the muscles, keep load increases modest, and a slight increase may be enough. [96] [136] [177]

For hypertrophy, progressively increase the weight toward a load at which ten repetitions cannot be completed. For shoulder press strength work, increase the load as much as possible. Increase the weight as much as possible without breaking form, and identify where you have difficulty. [33] [117] [132]

Strength and power training require attempting loads above your current repeatable capacity, and training with a weight or effort you cannot yet repeat is a basic way to get stronger. Repeating the same repetitions at the same load eventually stops driving progress in speed or strength. [66] [67] [83]

Once easier conditions are manageable, training under more difficult grip conditions can build strength, and the goal is to perform under demanding conditions. [9]

Progress the deadlift to external weight when lighter resistance is no longer sufficient. Once bodyweight capacity is established, external loading can be used to progress the back muscles further. [115] [129]

Weights can be used to work toward a skill such as the front lever, while movement execution should be established before adding further work, and established technique combined with progressive loading supports front-lever development. A dip variation can later be progressed by adding external weight. Adding weight to the planche drill is a progression for making the planche stronger. [10] [76] [103] [147]

Loading can be progressed differently across exercise variations, and the planche hollow-position variation can be loaded progressively. Use varied dumbbell exercises to work the muscles differently, starting with light weights and increasing them gradually. Increase kettlebell loads gradually. [14] [34] [189]

When a resistance band feels comfortable, use a more challenging band, and band resistance can be progressed by increasing the stretch or changing bands. Adding band resistance to push-ups provides a load that supports chest muscle growth beyond bodyweight-only push-ups. Resistance-band intensity can be increased or decreased, and increasing it provides a stronger triceps-development stimulus. [108] [127] [128] [186]

An adjustable gripper can start at low resistance and be progressed gradually to a level that cannot be closed. Narrow the grip every five repetitions and increase the resistance. [100] [184]

When a load cannot be lifted unaided, use hand assistance twice and apply a gradual 6-8-10 progression. [180]

A bench progression can go from 100 for two repetitions to ten repetitions and then around 120, though 120 may be too much for some builds. When the available bench-press weights are exhausted, further progression requires access to additional or heavier loading. Choose adjustable equipment that makes progressive loading convenient, and a simple model may be sufficient. [150] [151] [152]

After substantial bodyweight work, the external load can be increased slightly, and can increase across sets. Increase the load gradually with fewer repetitions at heavier loads, and slightly above bodyweight is sufficient for some movements. [195] [196] [198]

Make one larger increase rather than several small ones to preserve energy. Increase the load progressively to prepare the front of the body for future demands. Heavier hip-thrust loading supports better glute contraction. [13] [118] [157]

Progress power through greater speed or load, and progress strength-focused work by increasing load, because elapsed time is less important for strength. For a goal of getting stronger, increase the number of repetitions or perform the movement faster. [64] [65]

Training intensity should increase progressively and be carefully adjusted, and a small increase can support getting stronger. Working toward your maximum supports progress. [148] [149] [155] [191]

Skill-specific progressions

Progress handstand push-up work gradually, increasing depth and workload in stages while keeping the work between about 50 percent and 75 percent rather than going as low as possible. Continue attempting the dip and work toward increasing it. [42] [44]

Begin within current capacity and progressively work toward a deeper planche push-up range. Keep the hands and feet fixed during the planche progression so movement does not replace the intended loading. [119] [121]

Long holds in the Frog position can support progression while the body moves gradually farther back and the weight stays forward. Front-to-planche work should increase, and the named skills can be practiced more as ability improves. [75] [85]

Gradual increases can help when practicing muscle-up variations. In this muscle-up progression, increase the hold duration once you can hold the position. [27] [84]

Progressively increase the bar height, because jumping higher provides greater future benefit. [106]

Measure the current wall-bridge distance before progressively narrowing it, and progressively reduce the wall distance toward four steps. In the bridge, progress toward a closer range gradually. [97] [109] [110]

Develop the standing movement by progressively increasing the reach according to your ability while keeping the leg straight. For Pelican, start with the arms extended backward at the side, come to 45 degrees, and then gradually increase the angle. [11] [36]

During a middle-split stretch, socks let you slide and make the movement harder to stop, which strengthens you, and you can open gradually about one millimeter every five seconds. [5]

Strengthen the wrist as part of working at a higher level. Progressively build finger-joint loading capacity so shifted weight can be held securely instead of causing release. [107] [125]

Progress a circuit by increasing the proportion of feet-elevated movements before shortening its duration. HIIT should be increased gradually. [69] [105]

Progress Cross practice through increasing count milestones toward 100, and keep the skill moving past three or four. The open-close movement uses an open-close-open pattern and can progress in increments of five when manageable. [18] [35]

The 90-degree variation demands extra force because of its altered load position, and practicing it accustoms the shoulders to the load so other practices become easier. A difficult two-second portion can be valuable because it involves higher loading. [2] [172]

In gymnastics, hard training that does not chase record-duration holds is associated with slow progress. [3]

For the deadlift, drive the movement by moving the hips forward and bracing the back. [115] [116]

Health and safety

Coach’s claim

Increase the load gradually because the front area is sensitive. Practice the Olympic-lifting technique with a dowel before adding load, and increase the weight in gradual steps, because the weight and technique can harm the body. [21] [32]

Coach’s claim

Gradual, steady progression is preferable to rapidly unlocking performance, which may shorten muscle longevity. Avoid suddenly overloading yourself, because loading is beneficial but excessive loading should be avoided. [58] [192] [199] [200]

Coach’s claim

When increasing load, progress the range of motion gradually instead of suddenly using a heavier load through the full range after partial-range training. Avoid starting heavy loading abruptly, and start with a small load and increase it gradually month by month so the body adapts. [60] [94]

Coach’s claim

Repeat the current weight until it looks easy before increasing the load. [187]

Coach’s claim

Wrist limitations may restrict how long you can hold certain positions. Supported wrist strengthening with a gradual load increase is presented as a way to help prevent future pain. [112] [178]

Coach’s claim

Increasing hold duration by two seconds each workout is enough. Build to five comfortable repetitions before expecting the clean to develop naturally. [112] [201]

Coach’s experience

In his own training, the coach usually performs shoulder press at 25 kilograms. In his own training, the coach had been lifting with his back, which he says is why his back became large. [14] [33]

In his work with dancers, two people could not lift a fifty-kilogram partner, and after one dancer trained with and eventually lifted a sixty-five-kilogram partner, he could return to the lighter one and lift her easily. [68]

In his own training, the teacher combined progressive one-arm handstand practice with high attempt volume and every-other-day rest because balance was not equally reliable each day. [79]

In his own training, the coach performed a 40-second push-up hold and suggested the student could reach one minute comfortably. [124]

In his own training, daily practice with small incremental increases built strength and helped him overcome a plateau. [161]

Related pages

• Body line and core tension: Related to
• Conditioning and work capacity: Supports
• Exercise order and session design: Supports
• Injury prevention: Supports
• Joint alignment: Prerequisite for
• Jump-rope technique: Supports
• Practice frequency and consistency: Supports
• Progressions, regressions, and scaling: Related to

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74. 2024-11-19, 1346.2-1348.7s

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75. 2024-11-19, 1589.9-1604.4s

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77. 2024-11-21, 1721.2-1731.9s

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Passage: passage:2024-11-21:000476-000480

78. 2024-11-21, 1805.1-1815.3s

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79. 2024-11-21, 4136.5-4176.2s

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Passage: passage:2024-11-21:001337-001351

80. 2024-11-24, 145.1-162.2s

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Passage: passage:2024-11-24:000060-000069

81. 2024-11-24, 773.7-788.2s

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Passage: passage:2024-11-24:000231-000239

82. 2024-11-26, 4184.2-4199.8s

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Passage: passage:2024-11-26:001121-001124

83. 2024-12-03, 2043.7-2058.9s

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Passage: passage:2024-12-03:000683-000686

84. 2024-12-08, 1963.3-1972.0s

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Passage: passage:2024-12-08:000390-000394

85. 2024-12-10, 302.4-313.9s

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Passage: passage:2024-12-10:000099-000103

86. 2024-12-29, 1589.8-1602.3s

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Passage: passage:2024-12-29:000490-000492

87. 2024-12-31, 1460.5-1464.5s

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Passage: passage:2024-12-31:000450-000451

88. 2024-12-31, 3996.3-4000.0s

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Passage: passage:2024-12-31:001394-001396

89. 2025-01-02, 788.8-839.4s

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Passage: passage:2025-01-02:000158-000179

90. 2025-01-02, 995.5-1020.4s

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Passage: passage:2025-01-02:000207-000214

91. 2025-01-02, 2987.1-3002.6s

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Passage: passage:2025-01-02:000915-000921

92. 2025-01-15, 4281.7-4283.0s

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93. 2025-01-17, 2266.9-2279.8s

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Passage: passage:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3:000598-000604

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Passage: passage:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3:000843-000852

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Passage: passage:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3:000855-000861

96. 2025-01-19, 979.6-1001.1s

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Passage: passage:2025-01-19:000310-000317

97. 2025-01-19, 4901.6-4908.6s

Workout: workout:2025-01-19

Passage: passage:2025-01-19:001570-001572

98. 2025-01-25, 374.8-400.9s

Workout: workout:2025-01-25

Passage: passage:2025-01-25:000121-000132

99. 2025-01-25, 2418.7-2424.6s

Workout: workout:2025-01-25

Passage: passage:2025-01-25:000911-000915

100. 2025-01-31, 228.0-249.4s

Workout: workout:2025-01-31

Passage: passage:2025-01-31:000045-000056

101. 2025-01-31, 447.3-458.5s

Workout: workout:2025-01-31

Passage: passage:2025-01-31:000094-000098

102. 2025-02-06, 60.7-77.1s

Workout: workout:2025-02-06

Passage: passage:2025-02-06:000017-000021

103. 2025-02-06, 3929.1-3942.8s

Workout: workout:2025-02-06

Passage: passage:2025-02-06:001399-001405

104. 2025-02-06, 4525.8-4531.1s

Workout: workout:2025-02-06

Passage: passage:2025-02-06:001542-001543

105. 2025-02-09, 3169.2-3180.2s

Workout: workout:2025-02-09

Passage: passage:2025-02-09:000939-000942

106. 2025-02-11, 1679.2-1692.4s

Workout: workout:2025-02-11

Passage: passage:2025-02-11:000549-000552

107. 2025-02-14, 1830.8-1837.6s

Workout: workout:2025-02-14

Passage: passage:2025-02-14:000589-000592

108. 2025-02-16, 1217.9-1229.3s

Workout: workout:2025-02-16

Passage: passage:2025-02-16:000414-000418

109. 2025-02-20, 1967.4-1978.1s

Workout: workout:2025-02-20

Passage: passage:2025-02-20:000723-000727

110. 2025-02-20, 2030.8-2035.8s

Workout: workout:2025-02-20

Passage: passage:2025-02-20:000753-000756

111. 2025-02-27, 330.3-345.3s

Workout: workout:2025-02-27

Passage: passage:2025-02-27:000100-000106

112. 2025-03-07, 3186.6-3193.7s

Workout: workout:2025-03-07

Passage: passage:2025-03-07:001038-001040

113. 2025-03-11, 0.1-6.3s

Workout: workout:2025-03-11-lift-and-flex-1

Passage: passage:2025-03-11-lift-and-flex-1:000000-000002

114. 2025-03-11, 3015.5-3023.0s

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Passage: passage:2025-03-11-lift-and-flex-1:001137-001145

115. 2025-03-13, 1546.2-1557.4s

Workout: workout:2025-03-13

Passage: passage:2025-03-13:000579-000584

116. 2025-03-13, 1882.9-1902.3s

Workout: workout:2025-03-13

Passage: passage:2025-03-13:000751-000757

117. 2025-03-13, 1933.7-1948.5s

Workout: workout:2025-03-13

Passage: passage:2025-03-13:000773-000778

118. 2025-03-13, 1961.2-1967.2s

Workout: workout:2025-03-13

Passage: passage:2025-03-13:000785-000788

119. 2025-03-18, 3581.7-3604.7s

Workout: workout:2025-03-18

Passage: passage:2025-03-18:001048-001048

120. 2025-03-20, 3267.1-3271.2s

Workout: workout:2025-03-20

Passage: passage:2025-03-20:000945-000946

121. 2025-03-25, 3662.4-3690.5s

Workout: workout:2025-03-25

Passage: passage:2025-03-25:001151-001161

122. 2025-03-28, 3330.7-3344.3s

Workout: workout:2025-03-28

Passage: passage:2025-03-28:001011-001015

123. 2025-04-16, 1858.6-1867.0s

Workout: workout:2025-04-16

Passage: passage:2025-04-16:000609-000612

124. 2025-04-24, 3252.1-3263.5s

Workout: workout:2025-04-24

Passage: passage:2025-04-24:000912-000918

125. 2025-05-08, 3801.4-3827.0s

Workout: workout:2025-05-08

Passage: passage:2025-05-08:001455-001463

126. 2025-05-15, 1202.7-1210.7s

Workout: workout:2025-05-15

Passage: passage:2025-05-15:000390-000394

127. 2025-05-15, 4285.8-4295.4s

Workout: workout:2025-05-15

Passage: passage:2025-05-15:001563-001566

128. 2025-05-15, 4302.1-4324.0s

Workout: workout:2025-05-15

Passage: passage:2025-05-15:001570-001574

129. 2025-05-19, 4334.9-4345.6s

Workout: workout:2025-05-19

Passage: passage:2025-05-19:001417-001420

130. 2025-05-19, 4580.6-4586.1s

Workout: workout:2025-05-19

Passage: passage:2025-05-19:001486-001488

131. 2025-05-19, 4769.5-4780.5s

Workout: workout:2025-05-19

Passage: passage:2025-05-19:001579-001584

132. 2025-05-19, 5351.8-5380.3s

Workout: workout:2025-05-19

Passage: passage:2025-05-19:001724-001737

133. 2025-05-21, 1829.7-1838.9s

Workout: workout:2025-05-21

Passage: passage:2025-05-21:000603-000606

134. 2025-05-21, 4450.4-4461.6s

Workout: workout:2025-05-21

Passage: passage:2025-05-21:001526-001528

135. 2025-05-23, 1404.0-1424.0s

Workout: workout:2025-05-23

Passage: passage:2025-05-23:000320-000324

136. 2025-05-23, 2211.0-2218.9s

Workout: workout:2025-05-23

Passage: passage:2025-05-23:000566-000568

137. 2025-05-23, 5023.9-5029.3s

Workout: workout:2025-05-23

Passage: passage:2025-05-23:001431-001435

138. 2025-05-23, 5245.2-5253.0s

Workout: workout:2025-05-23

Passage: passage:2025-05-23:001502-001505

139. 2025-06-04, 3410.2-3418.3s

Workout: workout:2025-06-04

Passage: passage:2025-06-04:000863-000866

140. 2025-06-04, 4815.5-4822.6s

Workout: workout:2025-06-04

Passage: passage:2025-06-04:001231-001232

141. 2025-06-10, 3662.3-3665.7s

Workout: workout:2025-06-10

Passage: passage:2025-06-10:001144-001145

142. 2025-06-13, 37.7-46.3s

Workout: workout:2025-06-13

Passage: passage:2025-06-13:000013-000016

143. 2025-06-15, 1683.1-1692.8s

Workout: workout:2025-06-15

Passage: passage:2025-06-15:000547-000547

144. 2025-06-15, 4094.3-4121.6s

Workout: workout:2025-06-15

Passage: passage:2025-06-15:001423-001434

145. 2025-06-22, 1051.5-1053.5s

Workout: workout:2025-06-22

Passage: passage:2025-06-22:000297-000297

146. 2025-06-22, 2623.9-2640.7s

Workout: workout:2025-06-22

Passage: passage:2025-06-22:000862-000869

147. 2025-07-01, 1996.5-2012.2s

Workout: workout:2025-07-01

Passage: passage:2025-07-01:000638-000643

148. 2025-07-10, 2694.8-2712.5s

Workout: workout:2025-07-10

Passage: passage:2025-07-10:000878-000878

149. 2025-07-10, 2745.5-2773.2s

Workout: workout:2025-07-10

Passage: passage:2025-07-10:000892-000898

150. 2025-07-13, 2068.7-2083.6s

Workout: workout:2025-07-13

Passage: passage:2025-07-13:000419-000423

151. 2025-07-13, 2165.8-2203.4s

Workout: workout:2025-07-13

Passage: passage:2025-07-13:000458-000471

152. 2025-07-13, 2422.9-2441.4s

Workout: workout:2025-07-13

Passage: passage:2025-07-13:000534-000540

153. 2025-07-15, 1779.1-1782.7s

Workout: workout:2025-07-15

Passage: passage:2025-07-15:000426-000427

154. 2025-07-15, 2408.9-2430.6s

Workout: workout:2025-07-15

Passage: passage:2025-07-15:000568-000572

155. 2025-07-26, 2565.6-2570.5s

Workout: workout:2025-07-26

Passage: passage:2025-07-26:000603-000604

156. 2025-09-08, 1656.0-1660.2s

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Passage: passage:2025-09-08:000581-000583

157. 2025-09-08, 1708.3-1719.4s

Workout: workout:2025-09-08

Passage: passage:2025-09-08:000617-000620

158. 2025-09-10, 546.1-557.6s

Workout: workout:2025-09-10

Passage: passage:2025-09-10:000191-000195

159. 2025-09-10, 833.6-849.8s

Workout: workout:2025-09-10

Passage: passage:2025-09-10:000282-000289

160. 2025-09-12, 87.6-118.2s

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Passage: passage:2025-09-12:000027-000030

161. 2025-10-05, 2051.1-2063.2s

Workout: workout:2025-10-05

Passage: passage:2025-10-05:000517-000524

162. 2025-10-07, 807.6-819.3s

Workout: workout:2025-10-07

Passage: passage:2025-10-07:000160-000164

163. 2025-10-17, 1945.7-1947.9s

Workout: workout:2025-10-17

Passage: passage:2025-10-17:000551-000552

164. 2025-10-26, 1424.1-1431.4s

Workout: workout:2025-10-26

Passage: passage:2025-10-26:000360-000364

165. 2025-10-26, 2812.7-2817.6s

Workout: workout:2025-10-26

Passage: passage:2025-10-26:000706-000708

166. 2025-12-18, 1228.0-1243.2s

Workout: workout:2025-12-18-slow-muscle-up-6-1

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Passage: passage:2025-12-18-slow-muscle-up-6-1:000594-000599

168. 2025-12-18, 3125.2-3143.9s

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Passage: passage:2025-12-18-slow-muscle-up-6-1:000642-000651

169. 2025-12-28, 122.9-125.7s

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Passage: passage:2025-12-28:000032-000033

170. 2025-12-31, 1231.9-1247.9s

Workout: workout:2025-12-31

Passage: passage:2025-12-31:000372-000376

171. 2025-12-31, 1327.4-1339.2s

Workout: workout:2025-12-31

Passage: passage:2025-12-31:000411-000416

172. 2026-01-13, 1382.9-1398.5s

Workout: workout:2026-01-13

Passage: passage:2026-01-13:000440-000444

173. 2026-01-23, 1174.8-1188.0s

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Passage: passage:2026-01-23-meeting:000364-000369

174. 2026-02-03, 1017.8-1042.0s

Workout: workout:2026-02-03

Passage: passage:2026-02-03:000214-000225

175. 2026-02-03, 2125.4-2141.7s

Workout: workout:2026-02-03

Passage: passage:2026-02-03:000476-000482

176. 2026-02-05, 4232.7-4235.8s

Workout: workout:2026-02-05

Passage: passage:2026-02-05:001241-001243

177. 2026-02-09, 2126.4-2139.6s

Workout: workout:2026-02-09

Passage: passage:2026-02-09:000613-000621

178. 2026-02-17, 3501.2-3525.7s

Workout: workout:2026-02-17

Passage: passage:2026-02-17:000627-000632

179. 2026-02-26, 3253.1-3262.4s

Workout: workout:2026-02-26

Passage: passage:2026-02-26:001035-001038

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Workout: workout:2026-03-07

Passage: passage:2026-03-07:000385-000389

181. 2026-03-12, 3538.3-3548.9s

Workout: workout:2026-03-12

Passage: passage:2026-03-12:000873-000876

182. 2026-03-12, 3660.2-3664.8s

Workout: workout:2026-03-12

Passage: passage:2026-03-12:000907-000910

183. 2026-03-16, 2533.5-2535.0s

Workout: workout:2026-03-16

Passage: passage:2026-03-16:000762-000762

184. 2026-04-28, 2053.4-2057.1s

Workout: workout:2026-04-28

Passage: passage:2026-04-28:000629-000630

185. 2026-05-02, 1391.1-1419.8s

Workout: workout:2026-05-02

Passage: passage:2026-05-02:000326-000332

186. 2026-05-13, 3026.7-3029.2s

Workout: workout:2026-05-13

Passage: passage:2026-05-13:001185-001185

187. 2026-05-22, 2899.5-2906.1s

Workout: workout:2026-05-22

Passage: passage:2026-05-22:000874-000877

188. 2026-05-22, 3263.3-3273.6s

Workout: workout:2026-05-22

Passage: passage:2026-05-22:000990-000990

189. 2026-05-22, 3356.2-3364.1s

Workout: workout:2026-05-22

Passage: passage:2026-05-22:001000-001003

190. 2026-05-22, 3822.3-3836.3s

Workout: workout:2026-05-22

Passage: passage:2026-05-22:001128-001131

191. 2026-05-27, 3264.9-3269.2s

Workout: workout:2026-05-27

Passage: passage:2026-05-27:001005-001007

192. 2026-06-16, 5101.7-5105.5s

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Workout: workout:2026-06-21

Passage: passage:2026-06-21:001327-001338

194. 2026-07-05, 3230.5-3263.1s

Workout: workout:2026-07-05

Passage: passage:2026-07-05:001027-001038

195. 2026-07-06, 2784.4-2790.7s

Workout: workout:2026-07-06

Passage: passage:2026-07-06:000957-000958

196. 2026-07-06, 2824.7-2835.5s

Workout: workout:2026-07-06

Passage: passage:2026-07-06:000972-000976

197. 2026-07-12, 4913.4-4920.1s

Workout: workout:2026-07-12

Passage: passage:2026-07-12:001462-001464

198. 2026-07-14, 2736.6-2754.3s

Workout: workout:2026-07-14

Passage: passage:2026-07-14:000694-000702

199. 2026-07-20, 4182.9-4195.4s

Workout: workout:2026-07-20

Passage: passage:2026-07-20:001058-001061

200. 2026-07-20, 4203.3-4206.5s

Workout: workout:2026-07-20

Passage: passage:2026-07-20:001068-001069

201. 2026-07-20, 4692.9-4711.7s

Workout: workout:2026-07-20

Passage: passage:2026-07-20:001224-001229

202. 2026-07-26, 2393.3-2396.5s

Workout: workout:2026-07-26

Passage: passage:2026-07-26:000630-000631

203. 2026-07-26, 3879.4-3890.0s

Workout: workout:2026-07-26

Passage: passage:2026-07-26:001134-001135

204. 2026-08-04, 1501.8-1513.8s

Workout: workout:2026-08-04

Passage: passage:2026-08-04:000499-000501

205. 2026-08-04, 1644.8-1657.5s

Workout: workout:2026-08-04

Passage: passage:2026-08-04:000551-000558

206. 2026-08-04, 1961.3-1971.3s

Workout: workout:2026-08-04

Passage: passage:2026-08-04:000667-000672