Skip to main content


Introducing a Workout that will blow your testosterone levels and you heart rate

Some time ago I started using cyclic workouts with well known exercise to replace my running for cardio. The style contained elements from strong lift, I mean big compound moves and High Intensity Interval Training (HIIT) because of the continues rotation between exercises without rest time. I called it 666 because it's 6 rounds, 6 exercises per round and six reps per exercise. And you time it. So each of the six rounds is as below: So 666 WOD 1st exercise: Front Squat (50kg) 6 reps 2nd exercise: Pull Ups (body weight) 6 reps 3rd exercise: Bench Press (80kg) 6 reps 4th exercise: Dead Lift (80kg) 6 reps 5th exercise: Barbell row (60kg) 6 reps 6th exercise: Overhead Press, standing with barrel (30kg) 6 reps That is round one. You should do 5 more rounds without rest. My personal best is 11 minutes and 15 secs 10 minutes and 25 seconds (28/1/2018). I am 82kg aged 42. Try it out and let me know what you thing. Be good and strong ...
Recent posts

Let's start with athletic posture

So, hi everybody! Let's see how we should start adding cafathletics with something interesting. What would be more interesting than assuring that our posture is correct? What I mean is how we stand affects the way we do everything! How we live, work and exercise and therefore we should start paying importance to that. Usually most people tend to duck. Round their shoulders and duck. How we fix that? Well, believe me or not, I fixed this by doing barbell front squat and overhead squat. You see front squat forces your upper body to stand straight and not to duck, curve the neck and look down. Then Overhead squat forces your shoulders to rotate externally and allows thoracic extension s that you start getting used to that athletic posture. I have selected the following videos from Youtube to take you through both front and overhead squat. Remember you don't need to load the barbell. As a matter of fact you need no weight to learn both exercises. Try get used to it only wi

Creating Citius, Alitius, Fortius Athletics Blog

Welcome to Citius, Alitius, Fortius Athletics (cafathletics) Blog. This a blog created to host information and news about athletics. More specifically, exercises, exercises routines, tips and advice about exercises and more. We will mostly host content (videos, articles, etc) from other sides which we likes and we believe that it is good to go through. So stay tuned and we will have great things to bring on for you!