Instagram story viewer> @shorunke> Posts

David Shorunke

@shorunke

32.1K

followers

432

following

Head of Compete Programs @marchontraining
3x CFG Athlete 🇬🇧 👉🏽 🇸🇪
⚒ #SeeYouAtWork

POSTS STORIES REELS TAGGED

MEET RECAP: GÖTALANDSMÄSTERSKAP

Squat:
215kg ⚪️ / 222.5kg ⚪️ / 232.5kg ⚪️
👉🏽2.5kg Training PB, 15kg Meet PB.

Bench:
142.5kg ⚪️ / 147.5kg ⚪️ / 152.5kg ⚪️
👉🏽 Matched Training PB, 10kg Meet PB

Deadlift:
230kg ⚪️ / 250kg ⚪️ / 262.5kg ⚪️
👉🏽 10kg Training PB, 17.5kg Meet PB.

Total: 647.5kg 👉🏽 42.5kg PB
GL points: 78.49 👉🏽 5.04 PB
BW: 109.25 👉🏽 No PB here yet 😉

Hit my “reach” for squat, planned bench and planned deadlift. Got to share the platform with some seriously strong boys whose warm-ups I hope to lift one day.

Thanks @lundstk , the volunteers and the spotters for a fun day.

Coach: @emmtall
Handler: @oliverborgstrom
Media & Vibes: @livortiz
That’s what you call a premium service 💎

@relentlessmethod @goprimal.eu @fitaideurope

#SeeYouAtWork by @shorunke

398

31

a year ago

@shorunke 🇬🇧rolled through Semifinals Linda this morning.

@shorunke was the only athlete on the field at finish Semifinals Linda in under 13 minutes, taking the win with a time of 12:26.68.

#CrossFit #CrossFitSemifinals #CrossFitGames 🎥@barnabyriggs by @shorunke

16k

49

3 years ago

@shorunke 🇬🇧 is making his Semifinal debut in Berlin.

This year, the two-time CrossFit Games qualifier placed 24th in the Open and 39th in the Individual Quarterfinal in Europe.

He kicks off his weekend with a fourth-place finish in Test 1.

#CrossFit #CrossFitSemifinals #CrossFitGames 🎥@achievedmedia taken in Max-Schmeling-Halle Berlin by @shorunke

22k

68

3 years ago

3 WORKOUTS. 3 DIFFERENT TESTS OF FITNESS.

Week 1 of FORGE is underway, and we’re establishing our baseline across 6 performance KPIs.

Here’s a closer look at three of them:

1. COUNTER - Upper-body strength endurance.
2. SNATCH BATTERY - Barbell capacity under fatigue.
3. TREK - Sustained mixed-modal performance.

Three very different tests, each measuring qualities that matter in competitive functional fitness.

Test in Week 1. Train with purpose. Retest in Week 9.

Which one would be your strongest?

🔗 Try MARCHON COMPETE free for 7 days. Link in bio. by @shorunke

93

1

21 hours ago

A week of training for the @athx_games World Finals in Lisbon.

Strength, threshold intervals, aerobic volume and mixed-modal conditioning. Each session has a specific purpose, with the goal of building fitness while managing fatigue across the week.

Benching more than I need to, but less than I want.

#SeeYouAtWork
@marchontraining by @shorunke

367

17

2 days ago

FORGE. THE FULL PHASE BREAKDOWN.

A closer look at the next 10 weeks of COMPETE.

The training structure, the progressions, our 6 KPIs and the reasoning behind how we’ve built this phase.

BUILD THE BASE NOW. SHARPEN IT LATER.

Starts Monday, October 12.

🔗 Try COMPETE free for 7 days. Link in bio. by @shorunke

115

2

8 days ago

Compete Program. Head Coach @shorunke ⚒️ Join us Monday 🫡

The KPIs:
Clean + Front Squat + Jerk 1RM Complex
Snatch Battery
Back Squat 8RM
Bench + Pull-Up
The Wave
The Trek

The split:
Monday: Weightlifting + Gymnastics + Aerobic Conditioning
Tuesday: Strength // Squat + Upper Body
Wednesday: Easy Aerobic Conditioning
Thursday: Weightlifting + Strength + Intense Conditioning
Friday: Strength + Gymnastics + Skill
Saturday: Weightlifting + Strength + Fitness League
Sunday: Rest

Time to put the work in. Comment “ARC” for your first week free on the @marchontraining app. by @shorunke

51

2

8 days ago

FORGE. THE NEXT 10 WEEKS OF COMPETE.

Get stronger. Get fitter. Build more muscle. Raise the floor across the board.

We’re building a bigger base for the season ahead. More strength, better weightlifting, stronger gymnastics and a bigger engine.

6 KPIs. 10 weeks. Test. Train. Retest.

The full FORGE phase breakdown drops tomorrow, covering the training structure, progressions and what to expect.

STARTS MONDAY, OCTOBER 12.

Get your first 7 days free. Link in bio.

BUILD THE BASE NOW. SHARPEN IT LATER. by @shorunke

74

2

9 days ago

Throwback to this workout with @themattgilpin
The original was machines only, but fresh off a couple days of rest I wanted to include some movements so mixed it up a little.

AMRAP 4:00:
12 Cal Echo bike
12 KB swing @ 32kg

Rest 1:00

AMRAP 4:00:
12 Cal Row
12 Lateral burpee over rower

Rest 1:00

AMRAP 4:00:
12 Cal Ski
12 Wall ball @ 9kg

Rest 1:00

Repeat with 3:00 AMRAPs each.
Then repeat with 2:00 AMRAPs each.

#SeeYouAtWork by @shorunke

316

5

18 days ago

Late summer evening in the garage ☀️ @repfitnesseurope
📷 @lenalarssonphotography by @shorunke

545

7

23 days ago

45 MINUTES. FULL INTENT. ⏱️

Introducing COMPETE 45.

We’ve taken the periodised progressions from our COMPETE programme and modified them to create productive, engaging sessions you can get done in 45 minutes.

⚡ Efficient training that creates measurable progress week to week.
📈 The same structured progressions that drive COMPETE.
🔄 Sessions designed to flow well and make the most of every minute.

Because having less time to train shouldn’t mean feeling like you’re doing a cut-down version of someone else’s programme.

COMPETE 45 is built for 45 minutes from the start.

👇 Click the link in bio to start your 7-day free trial. by @shorunke

312

2

a month ago

🥇 @emmtall Tour Stop 2 Champion @worldfitnessproject

2 for 2 on podiums so far for the 2026 season. We made some key changes this year and the results speak for themselves.

As our typical social media savvy selves, we forgot to take a photo on the floor after the prize ceremony, so here’s one in our gym instead. Not where the win happened, but where the win was built.

🎂 Cherry on the cake: winning the @rogueinvitational qualifier 5 days before WFP.

At check-in. Still sore and fatigued from rogue qualifiers, but you would never know… 🤫

@worldfitnessproject really roll out the red carpet for the athletes and it’s nice to watch.

5 weeks out from Tour 2, Emma badly strained her ankle descending from a rope climb onto a camera stand. We couldn’t do any running, bounding or heavily loaded dorsiflexion for 3 weeks.

Needless to say it made preparing for the combine and 10k tricky. I did my best to work around the injury whilst coaxing it back to strength, mobility and stiffness. Emma did her best stay positive, professional and trust the process.

Result: PBs across the board at competition 🙌🏽

3 words I would use to sum up the weekend:
Calm, Confident Execution.

Big pull for a big finish.

My favourite moment from the weekend. The confidence, wisdom and discipline to stick to her pace.

👸🏼 by @shorunke

910

23

a month ago