Strong Spirals - Rope Flow Workout

Part I 09.03.2025 - 13:30-17:30, Bewegungsraum im Gängeviertel, Valentinskamp 34a (2. Stock links), 20355 Hamburg Part II tba *Part I and Part II are independent and can be taken individually, disregarding the order. Subscribe to the Newsletter down below!

"Are you looking for a new way to workout? Are you looking for more supple and strong movement? Are you tired of dull workouts and instead want to develop skills as you strenghten your body?"

This workshop teaches the foundations of an innovative strength and movement practice, that is founded on the idea that functional strength must move through the body in self-reinforcing spirals. We use heavy ropes and skillfully swing them in multi-dimensional loops around our body. The rope guides us and repatterns our known movement habits towards efficiently utilizing our skeletal and myofascial pathways. I offer some theory on locomotion based on Spinal Engine Theory by Serge Graovetsky and Anatomy Trains by Thomas Myers. I teach the way of the rope, add some useful calisthenics and finalize the material with a first training program on building skill, strength and efficiency in movement. The movement skills and strength we acquire are highly functional and transfer into various athletic activities such as martial arts, dance, swimming, team sports, etc.

The beginner series is divided into “Part I” and “Part II”. Both parts are independent and can be taken in any order. Each part focuses on different movement patterns.

Christos is a behavioral scientist and dancer. He is an experienced teacher and qualified researcher in multiple disciplines from dance, movement, and fitness to academic scientific methods. Driven by a vivid curiosity and deep love for learning, he is used to being a beginner again and again. He therefore carries the "Beginner's Mind" close to his heart and appreciates meeting people where they are.

Timeline 13:15-15:30 - Arrival 13:30-15:30 - 1st Session 15:30-16:00 - break 16:00-17:30 - 2nd Session The workshop takes 3 1/2h plus 1/2h break in between sessions. The greatest portion will be devoted to learning the new movements. During this time I will also offer some theory concerning the biomechanics of the movements. During the break you can use the time for a small snack and processing or integrate in self-study and ask for personal advice. At the end we will go through a first full workout with the ropes, a timer and some bomb music ;) Language: I can switch between German and English

Price: 60€ Early Bird until 24.02.25; Regular price 80€ Bring-a-Friend Early Bird until 24.02.25 pay together 100€; Regular price pay together 140€ If money is an issue, contact me! Questions: send an e-mail to litsios.chr@gmail.com Limited spots availiable, because of the space size! Be quick ;)

Please register via following Google-Form (no Google Account necessary!)

Q: Am I strong enough for the ropes? A: At the beginning we use lighter ropes to practice the new movements. I also bring different sizes to the workshop. Q: Do I need my own rope? A: I will bring ropes to the workshop. If you would like to continue your training yourself, you can buy a rope from me. Q: What kind of clothing do I need for the workshop? A: Bring comfortable sportswear that will keep you warm and can be taken off when the intensity increases (sweatshirt + T-shirt). We train barefoot, but bring some warm socks for the time in between. Q: 3 1/2 hours of workout? Isn't that a bit much? A: We spend most of the time learning skills with the rope. Only at the end do we put everything together into a 35-minute workout.