Test your Fitness with this Total Pause Workout From Patrick Vellner

"All pause everything today! Then I did a quick heavy clean so that instagram still thinks I’m strong."

  • 4×4 Deadlift, pause 3s at the knee going up and down
  • 6×6 Strict HSPU, pause 3s at the top and bottom (engaged)
  • 6×6 Rope pull ups (3 right arm on top, 3 left arm on top) 3s pause at the top
  • 355 Clean

CROSSFIT TRANSFORMATIONS – Pat Vellner Before he was Famous


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About The Author

I was born in Bratislava, Slovakia. Here I also got my journalism degree. Writing is my biggest passion as well as dancing, specifically dancehall. I keep myself fit in the gym on daily basis. I´ve moved to Berlin, Germany to become a trainee at BOXROX magazine. I got a great opportunity to develop my writing skills and get to know more about crossfit and everything what comes with it.


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