Training

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  Modern pentathlon - what is it? Events, rules, how it works.

  An épée in one hand, a swim cap in the other, with an obstacle course and a pistol along the way (a laser one, don’t worry). That’s modern pentathlon summed up in a single sentence.

  What does this multi-discipline sport consist of, how are points counted, what does a competition day look like, and where did this sport come from in the first place? For that and much more, welcome to another SMMASH guide!

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  Publication date: 26.10.2026

  Categories:

  Category: Training
  

• 
  12.10.2026

  Category: Crossfit Training

  Muscle up - what is it? How do you perform a muscle-up on the bar?

  It can say more about a person’s fitness level - or rather show it - than many a full and lengthy workout. For many, it is treated as a “ticket” to the sporting elite. There is no doubt that performing it correctly is neither easy nor quick, but once you manage it - it is incredibly satisfying. What is a muscle up and what does this exercise involve? Which muscles does it engage, what variations are there, and how can you learn it? If you want to know all that (and a little more) - keep reading.

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• 
  09.09.2026

  Category: Training

  Recovery after training - what is it? How to recover your muscles and body?

  It's just as (or maybe even more!) important than training itself. But do the people potentially most interested in it (read: athletes) think the same? Unfortunately, not always. We hope this article will „open your eyes" and make you realise how essential recovery is in the entire preparation process. What is it and by what means is it worth taking care of? Let's find out!

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• 
  09.09.2026

  Category: Training

  Rashguard - what is it? How to choose one and why is it worth it?

  Although it originally served mainly surfers, whom it was meant to protect from rashes and whose skin it was meant to shield from sunburn, over the years it has… „earned" enthusiasts who, in truth, can no longer imagine any physical activity without it.

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• 
  09.09.2026

  Category: Training

  Calisthenics - what is it? Exercises and how to start training?

  Imagine a workout that shapes your physique, builds strength and teaches things that are unattainable for 99% of society. All this without expensive and complicated-to-use equipment and, on top of that – practically anywhere (at home, at the gym, outdoors and wherever you like). This is exactly what characterises the „hero" of this article. Want to check the details?

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• 
  02.09.2026

  Category: Training

  Rashguard vs thermoactive shirt - differences, purpose and what to choose?

  From a distance, they may seem almost identical. After all, both fit close to the body, both are made from synthetic fibres, and both come in short-sleeve and long-sleeve versions. In practice, however, we are talking about two completely different categories of sportswear.

  What is the difference between a rashguard and a thermoactive shirt, and what should you look for when choosing one to match the sport you train? Let’s take a look.

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• 
  02.09.2026

  Category: Training

  Wall balls - how and what should you train with? Equipment, benefits and exercise guidelines.

  For some people, throwing a ball against a wall may sound like a playground game you remember from childhood. But those with more experience know that it is a fully fledged exercise that can deliver impressive results. What kind of results? You will find out in a moment. Of course, there is no denying that the growing popularity of wall ball training has a lot to do with the rise of Hyrox. However, today we will focus only on this activity.

  How should you get started: what should you buy and how should you train? Learn how to do the exercise and find out what results you can expect from regularly tossing the ball.

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• 
  02.09.2026

  Category: Training

  EMS training - what is it? Course, prices, effects and contraindications.

  How can you achieve the effects of several hours of gym training by spending just a dozen or several dozen minutes on it? Is it even realistic? If you have doubts, you have probably not yet come across the concept of electrical muscle stimulation - a method that, instead of weights and complex machines, uses a special suit with electrodes.

  What is EMS training and how does it work? Is it something for you? Find out by reading this post. We have included everything you need - or at least should - know about it.

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• 
  02.09.2026

  Category: Training

  Hybrid training – what is it and what does it involve? Principles, effects, who is it for.

  Once upon a time, athletes had to choose. Strength or endurance? A lot of muscle or an athletic physique? Until hybrid training came along. Alright, we admit we went a bit over the top with that intro :). Hybrid training has been around for quite a while, but… it’s only in the last few years that it has really become a hot topic.

  Want to know what it is and how to train to become a so-called hybrid athlete? Everything that matters is waiting for you here. Ready? Let’s get into it!

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• 
  31.08.2026

  Category: Crossfit Training

  Pull-Ups - Technique, Learning and Training Plan

  Can’t do even a single pull-up? Don’t worry - that likely puts you among around 80 or even 90% of the population. Pull-ups are one of the toughest, but also one of the most valuable bodyweight exercises you can do.

  What should you know about them, including which muscles they work, how to choose your grip, what proper technique looks like and what equipment you need? You’ll find all the answers - and a bit more - below.

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• 
  11.08.2026

  Category: Training

  How to choose the right rashguard size?

  It’s no secret that a well-fitted rashguard is a top you can barely feel on your body. It should fit closely to create a kind of “second skin” and, as a result, give you full freedom of movement. There is one condition behind all this magic, though — the rashguard must be the right size. And the good news is that choosing it properly is really quite simple.

  Learn how to choose the right size for your rashguard top. How to measure your body before buying, how to read size charts, and much more.

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• 
  10.08.2026

  Category: Crossfit Training

  Fitness IQ - what is it? Rules, format, prices and who is it for?

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  You've been training for years, lifting, running, doing your thing - but if someone asked, “what level are you at?”, would you answer with a number or a shrug? That’s exactly the gap Fitness IQ fills: a new indoor competition format that turns your fitness into a clear, measurable result. No mud, no obstacles - just a judge, a stopwatch and a solid dose of competition.<\/strong><\/p>

  Discover a new format that may soon take over the Polish fitness racing competition scene. Meet Fitness IQ!<\/p>

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