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@sergefitness "5 Rounds 👊 Save this one X Deadlifts X Burpees X Push Press X Burpees X Power Cleans X Burpees X Front Squats X Burpees Weight: M 135lb / F 95lb Looking to build strength gain muscle and improve conditioning Two proven programs. No gym SHIFT. Full setup FLEX. 👉 Check bio to start. #wod #fitness #training #workout #crossfit"
TikTok Link @sergefitness 2025-06-09T11:45Z 49.3K followers, 81K engagements

"Metcon 👊 Post your time in the comments For Time 10-9-8-7-6-5-4-3-2-1 reps of DB Forward Lunges DB Thrusters 💾 Save it for your next session Looking to build strength gain muscle and improve conditioning Get your FREE 1-week FLEX Program sample 👉 Link in bio. #dumbbellworkout #thruster #dumbbellwod #crossfit"
TikTok Link @sergefitness 2025-07-22T11:55Z 49.3K followers, 12.5K engagements

"Can you finish it under XX min #wod #workoutoftheday #crossfitcommunity #workoutideas #nogymnoproblem #crosffittraining #wodoftheday #dailyworkout #dumbbellonly #crossfitgames #fitness #crossfit #dumbbellworkout #crossfitopen #fullbodyworkout #crossfitlifestyle #homeworkouts #homeworkout #dumbbell #dumbbellwod #workoutathome #homewods #homewod #dailywod #functionalfitness #homefitness #workoutathome #fittok"
TikTok Link @sergefitness 2022-11-03T00:58Z 49.3K followers, 95.8K engagements

"EMOM XX Minutes 💥 X. X Devil Press X. XX Front Squats X. XX Push-Ups X. XX Reverse lunges (10/10) X. XX Butterfly Sit-Ups Use light to moderate weights and aim to complete the indicated number of reps within the first XX seconds of each minute especially at the beginning of this EMOM. Adjust reps or weight as required. 📝 Suggested Weight: 50-35lbs (M) / 35-20lbs (W) This is a random conditioning workout. It is not part of a structured progression just a fun gut check. Good for engagement and will definitely make you tired but not necessarily good training. I'm focusing on the next Flex"
TikTok Link @sergefitness 2025-03-09T12:55Z 49.3K followers, 64.2K engagements

"Single Dumbbell Workout 👊 Leave a comment with your time if you give it a go For Time 20-18-16-14-12-10 reps of Alternating DB Snatch Push-Ups Goblet Squat Suggested Weight: 50lb/35lb #dumbbellworkout #dumbbellwod #dumbbelltraining #crossfit #wod #homeworkout #dumbbell"
TikTok Link @sergefitness 2025-08-16T13:35Z 49.3K followers, 44.9K engagements

"EMOM XX Minutes ✅ X. X Hang Clean & Jerk X. XX Push-Up X. X Hang Snatch X. X Renegade Row X. Rest Suggested DB Weight: M 35-50lbs (15-22.5kg) F 20-35lbs (10-15kg) 📝 No built-in rest. Aim for a sustainable pace. Each movement should be performed unbroken. 👉 If you try this workout tag me in your stories #fitnessacademy #sergefitness #fitness #crossfit #wod #workoutoftheday #dumbbell #dumbbellworkout #conditioningworkout #mixedmodal #conditioning #gpp"
TikTok Link @sergefitness 2025-05-11T13:49Z 49.3K followers, 48.7K engagements

"10 Rounds ✅ X Devil Press X Front Squat X Push Press X Sit-Ups Suggested DB Weight: M 35-50lbs (15-22.5kg) F 20-35lbs (10-15kg) 📝 No built-in rest. Aim for a sustainable pace. Each movement should be performed unbroken. 👉 If you try this workout tag me in your stories #fitnessacademy #sergefitness #fitness #crossfit #wod #workoutoftheday #dumbbell #dumbbellworkout #conditioningworkout #mixedmodal #conditioning #gpp"
TikTok Link @sergefitness 2025-05-21T12:16Z 49.3K followers, 882.8K engagements

"100 rounds. 40-minute cap. Think you can survive 💀 Post your time in the comments. ✅ X Strict Burpee (with a full push-up) X Reverse Lunges (1/1) X Air Squats X Jumping Jacks TC: XX minutes This is just a random conditioning workout. Not part of any structured plan just a FUN (if you're into that) bodyweight challenge. That said this combo of movements is sneaky effective. I know "100 Rounds" looks insane but its actually not that bad. Each round is quick. Just tick them off on paper like a prison calendar and keep moving. #bodyweightworkout #noequipmentworkout #homeworkout #fitness #homewod"
TikTok Link @sergefitness 2025-10-09T13:48Z 49.3K followers, 34.1K engagements

"5 Rounds 👊 Conditioning Work XX DB Bench Press XX Alternating Gorilla Row (6/6) X DB Push Press X Strict Pull-Ups Suggested Weight: 50lb/35lb This tweaks last week's FLEX Program @fitnessacademy. We swapped pull-ups for a 30-second passive hang since vertical pulling was already covered that week and added X minutes rest to keep quality high across all rounds. Try both variations Looking to build strength gain muscle and improve conditioning Get your FREE 1-week FLEX Program sample ➡ Link in bio. #dumbbellworkout #conditioning #fullbodyworkout #wod #dumbbellwod"
TikTok Link @sergefitness 2025-10-10T16:12Z 49.3K followers, 5813 engagements