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Justyna Macková

@justynamackova

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@strongfirst Senior Instructor, Elite, Sinister
@funkcnitrenink Praha founder
Mountain lover 🏔️

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Justyna “Sinister” Macková @justynamackova!

#strongfirst #kettlebell #kettlebellsimpleandsinister #sinister #bestrongfirst by @justynamackova

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a year ago

Spaghetti Tour – Monte Rosa Traverse 🏔️.

This one had been on my list for 3 years. The plan was to summit all 18 peaks over 4000 m in the Monte Rosa massif in just 6 days.

We climbed as many as conditions allowed - starting with a half traverse of the Breithorn (West + Central), then ticked off Pollux, Castor, Naso del Lyskamm, Balmenhorn, Corno Nero, Ludwigshöhe, Vincent Pyramid, Parrotspitze, Signalkuppe, Zumsteinspitze, and finished strong with Dufourspitze (that was a long day!).

As acclimatization, we also climbed Lagginhorn with @nad.mraky - our first 4000er on our own.

What to expect from the Spaghetti Tour?

Great Italian food (forget about losing weight here 😅), stunning views, and some sleep deprivation - early mornings were non-negotiable… but hey, I guess you can sleep later at home.

All in all: 14 peaks, one epic week, the best partner @nad.mraky, and huge thanks to our guide @ladislav_petras_onbelay (highly recommend him if you’re planning something serious in the Alps!).

#spaghettitour #spaghettiroute #monterosa #cappanamargherita #monterosamassif #alps #chaseyourdream #funkcnitrenink #strongfirst #futr #dufourspitze4634m #itisworthit taken in Monte Rosa Massif by @justynamackova

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14

a year ago

Orla Perć — considered the hardest mountain trail in the High Tatras in Poland (always love to come back home). 🏔️❤️

It is 4.5 km long, with around 70% of the route exposed, featuring steep climbs, chains, ladders, and narrow ridges.
The length itself may not seem impressive, but you also have to get to the starting point of the trail and hike back afterwards.

Our stats:

* Ridge time: 6.5 hours (Zawrat -> Krzyżne)
* Ridge length: 4.5 km
* Total distance: 22 km
* Elevation gain & loss: 1,800 m
* Total time: 16 hours 30 minutes (including a one-hour dinner break at Murowaniec).

We started in Kuźnice at 3 AM, reached Zawrat — the starting point of Orla Perć — at 7:30 AM, finished the ridge at Krzyżne at 2:00 PM, and got back to Kuźnice at 7:30 PM.

A full day packed with adventure, focus, stunning views, and some serious full-body training we definitely felt the next day 😅.

#orlaperć #tatry #polsketatry taken in Orla Perć by @justynamackova

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a month ago

Coming back to pressing after some time away and working through the good old ROP with a 16 kg kettlebell at 56 kg bodyweight.

A few military press cues I’ve found helpful:

➡️ Clean the bell first, then shift your hips slightly to the side—with straight legs—to get your body more directly under the kettlebell.

➡️ Keep your hips there until you get past the sticking point. Don’t keep drifting sideways into a side press.

The goal is to build a solid column under the weight. It’s all about leverage and alignment—the better stacked you are, the stronger and more efficient your press will be.

➡️ Use the free hand in a push-pull action—as one hand presses, the other pulls hard in the opposite direction.

More in an article by @pavelmacekcom: Press Stronger NOW with the Kettlebell Pull Press on the StrongFirst website.

➡️ Inhale during the clean (on the backswing) and hold your breath until you get through the sticking point.

➡️ Don’t stay too long in the rack position—a short pause is enough.

➡️ I’ve found it helpful to keep my eyes on the kettlebell during the press. Give it a try and see if it works for you, as long as your neck tolerates it.

Building a strong press takes both volume and quality. Don’t just press more—press better.

#kettlebellpress #riteofpassage #cleanandpress #strongfirst by @justynamackova

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5

2 months ago

3-Day Trek Across Roháče

Not everything went according to plan - and honestly, that’s what made it unforgettable. We didn’t tick off every peak on our list (we would’ve needed just one more day), but that just means we have the perfect excuse to come back.

60 kilometers, 3,700 meters of elevation gain (and the same back down), 14 kg on our backs (10 kg base weight + water), endless laughs, breathtaking views, the merciless sun, and one not-so-graceful fall down the stairs at Žiarska Chata - that one definitely hurt. And before anyone asks… no, I wasn’t drunk. 😅

It was an adventure right until the very end, getting back to Prague at 2 a.m. on Monday (but I still made it to my morning classes!).

Until next time, Roháče. 🏔️

With @nad.mraky taken in Západné Tatry - Roháče by @justynamackova

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3

2 months ago

If all you do is press and pull, you’re missing a big piece of shoulder health.

Explore movement. Explore end ranges.

Develop shoulders that are strong, mobile, and resilient.

Skin the Cat, Wall Walk Bridge, and Shoulder Rotator are three of my favorite StrongFirst Resilient exercises that are always part of my training to build resilient shoulders. 💪

Strength is important. Resilience is essential 🔥.

PS: Thanks to @sousastrong and his lovely wife @mk_whitney for being such great hosts and for letting us train in this amazing gym in California.

Next StrongFirst Resilient: Switzerland, December 5–6, 2026.

#strongfirst #strongfirstresilient #skinthecat #healthyshoulders #wallwalkbridge taken in Brick House Strength & Conditioning by @justynamackova

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4 months ago

Grateful for these 14 years together.

Thank you to everyone who has been part of this journey. Your trust has shaped me not only as a teacher, but also as a person.

It is a great honor to have been promoted to StrongFirst Senior Instructor, and also a responsibility I carry with deep respect and gratitude.

To my teachers - thank you for your trust and for giving me the opportunity to do what I love.

To my students, the wonderful ladies of @funkcnitrenink thank you for your trust, dedication, and support. Because of you, I continue to grow and become a better teacher every day.

This journey has not always been easy. It has taught me to trust myself, believe in my strength, and stay true to my path.
A path of helping other women discover their own strength, trust themselves, and feel confident in what they are capable of.

There is no better feeling than being in the right place, doing what you are meant to do.

Congratulations to all my fellow instructors and the StrongFirst community - it is inspiring to grow alongside you and to see everyone’s progress. We are stronger together. ❤️

Some photos by my favourite @dlabphotography.
#strongfirst #funkcnitrenink #gratfulness by @justynamackova

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4 months ago

Last 5 months haven’t been easy.

I’ve been dealing with an overused tendon in my forearm. I went from 36 kg one-arm swings to not being able to swing at all. From 10+ pull-ups to assisted pull-ups.

I had to change my training and work within what my body could handle.

Right now I’m slowly coming back — grateful for 5 pain-free pull-ups again. My forearm is not fully healed yet, but it is improving.

And that’s what matters.

Still going.

#strongfirst strongfirst #funkcnitrenink #kettlebell #womentraining #nevergiveup by @justynamackova

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6

4 months ago

The outlaw rack. I was skeptical about this one for a long time. However, over the last few months, I had to put heavy get-ups aside (to let my forearm heal), so I started playing with this variation in my movement prep.

Why do it?

➡️ Mobility – a great drill for opening up the shoulders and T-spine. You just feel better afterward.
➡️ Variability – adds variety to your get-ups, especially when you can’t go heavy.
➡️ Limitation – if your overhead mobility isn’t great, this allows you to work overhead without actually being in a full overhead position.

Give it a try. Keep your ribs down and use a light weight.

Developed by @movementoutlaws, part of the #strongfirstresilient curriculum.

Next StrongFirst Resilient workshop: Modesto, California, June 2026 - see you there!

#strongfirst
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Outlaw rack. Dlouho jsem k tomu byla skeptická. V posledních pár měsících jsem ale musela odložit těžké get-upy (abych nechala zahojit předloktí), a tak jsem začala tuhle variantu zařazovat do přípravy pohybu.

Proč to dělat?

➡️ Mobilita – skvělé cvičení na otevření ramen a hrudní páteře. Po něm se prostě cítíš líp.
➡️ Variabilita – přidá pestrost do tvých get-upů, obzvlášť když nemůžeš jet těžké váhy.
➡️ Omezení – pokud nemáš dobrý rozsah pro mobilitu nad hlavou, umožní ti trénovat i bez plné overhead pozice.

Vyzkoušej to. Drž žebra dole a používej lehkou váhu.

Vyvinuto @movementoutlaws, součást #strongfirstresilient.

Další workshop StrongFirst Resilient: Modesto, Kalifornie, červen 2026 – uvidíme se tam! by @justynamackova

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6 months ago

Mallorca GR 221

• about 140 km, ~5000 m elevation gain/loss
• 7 days (can easily be done in 6 days – first and last days are only half days. Plenty of stops for coffee and snacks; we weren’t in a hurry.)

Day 1: Port d’Andratx → Sant Elm – 9.5 km

Day 2: Sant Elm → Estellencs (just beyond the town) – 25 km

Day 3: Estellencs → Valldemossa (just before the town) – 21 km

Day 4: Valldemossa → Sóller – 27 km

Day 5: Sóller → Font des Prat – 18 km

Day 6: Font des Prat → Font de la Muntanya – 20 km

Day 7: Font de la Muntanya → Port de Pollença – 17 km

With @verrkoc.

Backpacks ~10 kg (without water; food ~3 kg). Used everything we carried - especially warm, windproof layers. March can still be cold and windy at night, especially higher up.

#mallorca #gr221 by @justynamackova

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3

6 months ago

Expedition Aconcagua 360 (January/February 2026).

We didn’t get higher than 5,000 m. Strong winds for many days in a row (about 100 km/h) left no room for discussion—and we didn’t have an extra ten days to wait.

That feeling of surrender without any battle.

But everything is exactly as it’s meant to be. The journey itself is what truly matters (and I guess the mountain will still be there next year 🙂).

Memories remain: laughter, sweating in the Vacas Valley, wind, sand and dirt everywhere, Malbec, and a magical night sky.

Gratitude.
Small things.
Living day by day.

Big thanks to my climbing partner @nad.mraky and to our guide Matías.

#aconcagua360 #isworthit taken in Argentina by @justynamackova

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9

8 months ago

I have been working on the Sinister Challenge for two and a half years. It has been the hardest challenge I’ve faced in my training so far.

I wrote an article about my journey on StrongFirst:

“I entered adulthood convinced I wasn’t good at sports—and never would be. I didn’t grow up with any inspiring role models, and my experience with physical education at school didn’t exactly spark a love for movement. Physical activity simply wasn’t part of my world. Everything changed when […].”

Read the full story, along with practical tips (like lazy swings and the emergency recovery breathing technique) and my training plan to help you prepare for Sinister.

I did it! And you can too. Being strong is a choice.
So, what are you waiting for?

Link in bio.

➡️www.strongfirst.com/blog

#strongfirst #bestrong #strongbychoice #noexcuses #funkcnitrenink

Photo by @verrkoc & @dlabphotography by @justynamackova

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8 months ago