ATHLETESPHERE - FREE TIER

Food:

Woke up at 7:30 so I had enough time to get to North Campus at 8:30. I had an asiago bagel with cream cheese and a blueberry muffin. After class, I went to the gym for a pull day. The workout included incline dumbell curls, hammer curls, seated cable row, lat pull down, and pull ups. After the workout, I had a protein shake (I usually take two scoops of Orgain protein powder). I've been mixing my protein powder with only milk lately because I haven't been able to purchase a lot of fruits. I do have peanut butter powder, so maybe I'll add that in next time. I also ate some leftover halal food for lunch (chicken and lamb combo). I also cooked up some chicken and ate 3/4 of a breast. I did some school work till dinner. I had tonkatsu from a Japanese restaurant and a…

It might sound counterintuitive, but some of the shortest workouts demand the longest, most intentional warm-ups.

Here's Why: Shorter workouts often pack the Highest Intensity.

Whether it's a 3-minute sprint-style EMOM or a Benchmark like fran, you're expected to hit peak output from the very first second. There's No time to "Feel it out" or "find your rhythm mid-WOD". Your body- and your nervous system—need to be fully primed before the clock even starts. That means your warm-up should go beyond light cardio and a few reps with an empty bar.

You need activation, movement-specific prep, elevated heart rate, and most importantly, mental readiness. Rushing through the warm-up because the workout looks short is a common mistake that leads to poor performance or even injury. Treat the warm-up as part of the workout itself—it’s the investment that makes your sprint count.

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