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David Shorunke

@shorunke

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Head of Compete Programs @marchontraining
3x CFG Athlete 🇬🇧 👉🏽 🇸🇪
⚒ #SeeYouAtWork
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THE HYBRID ARC begins. Every arc has a starting point. This is yours. New 10 week training block. Now live. ⚒️ Comment ‘ARC’ to get your first week free.
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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.
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Late summer evening in the garage ☀️ @repfitnesseurope 📷 @lenalarssonphotography
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Road to First Hyrox: Week 6 Hybrid Session: Weightlifting + Station Work Weightlifting from @marchontraining Compete: Clean + Jerk Station Work from @marchontraining Hyrox Offseason Sled Pulls Circuit: Ski Wall Balls BBJ Follow to see where I compete first and how that goes compared to my initial goals and how I progress along. #hyroxtraining🏃🏻‍♂️ #athletedevelopment #hyroxworld #marchon
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🔥 LADDER LAW 🔥 Same moves. Higher standard. Today’s test is all about grip, midline stamina, jump-rope efficiency, and staying composed as the volume climbs. 2 ROUNDS EACH 9 Toes-to-Bar 35 Double Unders OR 25 Crossover Singles 3 Deadlifts — 225/155 lb ⏱️ Rest 90 sec 2 ROUNDS EACH 12 Toes-to-Bar 50 Double Unders OR 40 Crossover Singles 6 Deadlifts — 225/155 lb ⏱️ Rest 90 sec 2 ROUNDS EACH 15 Toes-to-Bar 60 Double Unders OR 50 Crossover Singles 9 Deadlifts — 225/155 lb ⚡ STIMULUS This should start fast and controlled and progressively turn into a grip and breathing battle. Keep the toes-to-bar in manageable sets before your grip blows up. Stay relaxed on the rope and use it to control your breathing. The deadlifts should feel heavy but repeatable—quick singles or small touch-and-go sets are perfect. The trap is going too hard early. The final 2 rounds are where the workout really starts. 🎯 Goal: Consistent pacing across all 3 sections with minimal wasted time between movements. Higher reps. Higher fatigue. Same standard. PEOPLE | PROCESS | PROGRESS #NomadTrainingHQ #LadderLaw #CrossFit #FunctionalFitness #WOD ToesToBar DoubleUnders Deadlift CrossTraining StrengthAndConditioning FitnessTraining TrainHard BuiltNotBought GripStrength PeopleProcessProgress
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Take advantage of the time you get to meet amazing people. Beyond blessed to spend time with every one of these people. #worldfitnessproject
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No better crew to tackle life’s highs and lows with. Grateful for friends, family, training partners, and the blurred lines between all three. Solid time was had in Atlanta for training camp, but I’m excited to see my wife again and to try and make everyone proud at the @worldfitnessproject this weekend.
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Last week in Atlanta prepping for WFP and squeezing in some Rogue qualifiers at @trainingthinktank 🤩
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Some mic drop motivation from @emmtall’s coach @shorunke right before starting the @rogueinvitational qualifier Full episode up now on YouTube
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Anyone try these @rogueinvitational Qualifiers? Happy to host @shorunke and his athlete @emmtall while they get ready for WFP Tour Stop 2.
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She just about broke sweat during this session. Not sure what that means in terms of competitive crossfit, but Emma is out and about and dangerous. That’s all 🫶🏼 🏋️‍♀️
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Saturday vibes with some friends in town. @shorunke & @emmtall doing @rogueinvitational Qualifier @ashleighwosny dropping in cause her planned vacation was “ruined by sharks” @mathiasjporter also doing Rogue Q.
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