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Graham Holmberg

@grahamholmberg

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2010 CrossFit Games Champion🥇
Father of 6️⃣ Follower of Jesus ✝️
I train men to raise the standard
Click the link to apply for 1:1 coaching 👇🏻

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HE-MAN> For time: 150 🇺🇸 Kettlebell Swings.
Yes…All the way overhead.

🏋️ Men: 53 lbs
🏋️ Women: 35 lbs

One of my go-to challenges over the years. Simple, fast, and a whole lot harder than it sounds.

The goal? Finish under 6 minutes.

The real question is, can you hang on for all 150 reps without putting that kettlebell down? 🔥

Save this one, give it a shot, and let me know your time in the comments!

#CrossFit #HeMan #KettlebellSwings #FitnessChallenge by @grahamholmberg

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3 days ago

Which is harder for you… Zone 2 run or Zone 5?

60:00 minutes at 9:00/mile or 20:00 at 7:00/mile?

This is something I believe is crucial for developing a robust aerobic base but can be very difficult to implement. I find myself always working speed and higher intensity more often. So how do you work in long slow distance? Rowing, biking, swimming or just easy runs? by @grahamholmberg

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13 days ago

Workout music or nah?

Don’t get me wrong I love having some noise in the background while I’m training, on a run or just driving along.

But oddly enough I’ve found myself training and running plenty of times over the years and my capacity is similar but sometimes better!

I genuinely believe music is a great tool for training and creating an atmosphere and brings energy in multiple ways. But is it absolutely necessary for us to be our best?

Curious to hear how others find their runs or workouts going when they don’t listen to any music. by @grahamholmberg

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22 days ago

🔥 SAUNA!

Only takes about 10 minutes to heat up and the @podcompany.official SaunaPod can reach 185°!

I like my target range for sauna sessions to be around 150–185°.

Heat up. Sweat it out. Recover. Repeat.

10% OFF with the link in my bio. by @grahamholmberg

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22 days ago

I’d rather wear out than rust out.

Years of training have come with plenty of aches, injuries, setbacks and days when I really didn’t feel like pushing through.

But I’ve also experienced what comes from putting in the work. Being in the best shape of my life. Competing at the highest level. Winning the CrossFit Games. And more importantly, learning what consistent hard work can produce.

My training looks a little different these days. The goals have changed. The body has changed. I’ve had to learn when to push and when to back off.

But I still want to push the pace. I still want to challenge myself. I still want to see what I’m capable of.

Because fatigue isn’t always a signal to stop. Sometimes it’s just part of the process.

So keep going.

Power through the hard days. Adapt when you need to. Take care of your body. But don’t let discomfort become an excuse to stop pursuing growth.

I’d rather wear out doing something meaningful than rust out sitting on the sidelines. by @grahamholmberg

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24 days ago

CROSSFIT WORKOUT OF THE DAY

10:00 AMRAP;
1-2-3-4-5-6-7-8-9-10 reps
Squat Cleans 185/125
35 Double Unders

It starts out feeling like a jump rope workout…

Then, pretty quickly, the barbell takes over.

Grip it and rip it. by @grahamholmberg

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24 days ago

Why I keep snatching.

Power. Speed. Core strength. And the ability to move a heavy load with control.

Today I worked up to a heavy single:
1 power snatch every 1:30.

Final lift was 215.

Not a PR, but that wasn’t the goal today. The focus was moving well, staying sharp, and getting more comfortable handling heavier loads.

Keep practicing the things you want to be good at. by @grahamholmberg

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25 days ago

4 Week Plan DUMBBELL Workout Plan for FREE.

If you’re struggling to get to the gym. All you need is a set of dumbbells at home and I’ll help you to get stronger, build muscle, and start training with a purpose!

Comment Dummbell or DM me and I’ll send it to you. by @grahamholmberg

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a month ago

Hot seat. Rapid-fire CrossFit questions. Sauna @podcompany.official session. 🔥

The sauna is such a great place to slow down, reflect on the good stuff, and be honest about the areas that still need work.

Just some heat, some reflection, and a little self-evaluation.

Having a sauna at home has been a game changer. It makes it so much easier to build recovery and reflection into your everyday routine.

Steward your body. Take care of yourself. Keep getting better.

SaunaPod has been awesome for our home. 🔥 by @grahamholmberg

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a month ago

Best bench press warm-up.

Perform this on any upper-body day, especially if you’re bench pressing.

2 sets
10 Plate Halos

2 sets
10 Supine-Grip Bench Press

2 sets
10 Cuban Press with light to moderate dumbbells

This sequence will engage your scapula, warm up your rotator cuffs, and increase your shoulder stability before you start pressing heavy.

Perform this 5-10 minutes before you bench and you’ll be ready to go. by @grahamholmberg

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a month ago

WORKOUT OF THE DAY

⏱️ 15:00 Clock

Complete:
3 Rounds
• 400m Run
• 20 Burpees

As soon as you finish the 3 rounds, use whatever time remains to complete as many reps as possible of:

DB Burpee Box Step-Up & Over
50lb DBs
24” Box

My score: 7:58 + 28 reps

This was a great test of speed and grit. The runs need to be fast, but you also have to manage your pace so you have something left in the tank for the DB work.

How many reps can you get? taken in Eleventh Element -Crossfit Hilliard by @grahamholmberg

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a month ago

Caught vs. taught.

Our kids are going to learn from us whether we realize it or not.

They see me working out.
They see me eating well.
They see me taking care of my body.
They see me choosing discipline when I don’t feel like it.

I can teach them about health all day long, but it means more when they catch it by watching me live it.

Stewarding the body God has given us isn’t just about what we do for ourselves. It’s also about what we model for the next generation.

That’s one reason I love having my @podcompany.official Sauna Pod at home. It makes recovery and taking care of my body simple and accessible.

10% off with the link in my bio. by @grahamholmberg

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a month ago