Free Weekly Workouts December 16th

Let’s train for some events this week shall we – and maybe get you onto some machines that you aren’t all that familiar with!

 

EVER UPWARDS:
This workout is all about continuous climbing.  A leg sculptor through and through.  The idea behind this workout is that speed is irrelevant, and continuous push is the key.  If you can get through the entire workout without stopping, but by managing your speed, then you’ve done it correctly!  Its going to be one incredible leg burn though – we assure you that!

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Cooli Gold!

Maybe you’re familiar with the huge event that is the Coolangatta Gold, maybe you aren’t.  For those who are not – here is the Surf Life Saving event in its long course form.

Ski 23km

Run 2.1km

Swim 3.5km

Board 6.1km

Run 7.1km

 

Just digest that for a little bit – there’s a LOT going on here.  Now we train a few people for this event from a cardio perspective and this event is VERY weather dependent with regard to training.  Horrible outdoor weather means training for these specific elements is usually cancelled.  However – this workout allows our athletes to train the right muscle groups, and practice their speed and endurance whilst still being inside!  One we programmed last year and found it to be immensely useful – we hope you enjoy it, we’ve provided 3 different levels to play around with depending on how much time you have.

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As always – train hard, train smart, train safe.

Cheers Gang – Pete.

Timed Cardio – Can You Move Under Pressure?

So, you reckon you can cardio?

Grin.  Really?  I’m not talking long distance time, i’m talking 25 and 30 min bursts of flat out effort.  Still reckon you’ve got the goods?  Let’s see:

Let’s talk about the GROSS one: UPCHUCK CITY:

Yeah it’s got this name for a reason.  You have 30 mins to try and get this bad boy finished….it can definitely be done, absolutely – but it’s tough mentally.  It means you need to keep moving the whole way.  Not neccessarily especially fast, but when a fair chunk of this is UPHILL – continuing to move is a tough ask.  You haven’t had to breath until you try and chain Assault Bikes and Uphill running together.  Hello Lungs.

Our Slightly Shorter – SHOCK WAVE.

Much faster and with NO uphill running.  5 rounds, with your choice of run or ride and then straight into a body strength sequence.  The cool thing about body strength, is that there is typically zero isolation.  Whatever the primary muscle focus is, the rest of the body is being used as a support mechanism – which means all the muscles are being used, which means oxygen is being used, which you don’t have because you’ve just spent it all on the cardio….nasty right?  We like it.  Can you get this one done in 25mins?

You’re up for a challenge right?  Pete.

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November Free Workouts – Cardio HIIT’s

Two very different workouts today.

The similarity they share is they are both very cardiovascular.  Something that we see less and less people train nowadays 😉

Torsion:

One that the Crossfitters and HIIT athletes will like.  You have two moves – you do them one after the other, as fast as you can – for 10 rounds.  Super simple – Super hard.  This is one of those workouts where you are just burying yourself in the hurt locker for 20-30 minutes and seeing what comes out the other side.  One that often teaches you a lot about your physical fitness and mental willpower.  It’s as hard as you want to make it – how fast can you be?

Metronome:

Lots of people find treadmill running boring… To which we say “You’re not doing it right then!” Get creative.  In fact, we’ll do it for you.  Also – most people run flat groung….great – good start – but you will be surprised how good hills are for you.  In fact – try running on the flat after you’ve been running hills.  You’ll never whinge about flat running again!  Feels so good.  You’ve got multiple rounds of changing distances, and changing elevations.. Each round should be betweeen 4-6 mins (depending on how fast you run) so there’s some mental discipline in there to just keep going.  Suck it up – its only 30 mins-ish of work time.

 

Give it heaps gang – why the hell not?

Pete.

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One Piece Workouts – Barbell and BattleRopes

Workouts release 2 workouts to our online squad every week on Wednesday 9am:
There’s a saying that sometimes simple is better.  The problem is that sometimes simple can be…..boring.  Your two workouts this week revolve around using only a single piece of equipment, but we’ve put them in move sequences that mean you get a full body workout and aren’t doing the same thing OVER and Over.
 
Barbell – Probably the most recognisable piece of gym equipment out there.  So many people are unsure of the safe ways to to utilise a bar outside of the basic curls and squats.  We’ve put together a block circuit program to get all the major and quite a few minor muscles primed.  It’s based on a low weight, high rep theory so you’re going to burn some calories with this one as well.  As you become more confident with the moves, increase your weight whilst staying within your personal capabilities.
 
Battleropes – An apparatus that is one of the poster-children for Functional Fitness.  It’s an apparatus that uses your entire body to act as a support for whatever exercise you’re undertaking.  I.e – all the forces your are imparting on the ropes, are also required to be controlled through your body – Newton’s laws of equal and opposite forces (#physicsisawesome).  There’s the basics here as well as some that are going to take a few practice goes, grin.  Take your time with some of these and get a feel for how to utilise the rope’s momentum.  You may have to increase or decrease the tension on the rope to get it to behave how you want it to as well.  Experimentation is key – and it’s what keeps things interesting.
 
Hope you enjoy team – we had some fun putting these together, the battleropes one in particular.
Have a squiz at what we do each week at:
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Weekly Workouts for the Online Team – Wed at 9am, coming in:
Two really icky type workouts that I love to push through on a challenge day.  Centering around learning to run uphill – everyone’s favourite style of running hey? – and getting your muscle fibres to adapt between training elements.
 
Uphill running is very very different to flat running.  The style is changed, you need to get heels down and use your bum more, otherwise your calf muscles are going to lock up and blow out faster than you can say “my lungs aren’t working anymore!!”.  And you won’t be able to say that, because your lungs won’t be working anymore 🙂  3 Rounds of varying hill steepness on a treadmill – it will test your lungs, your legs and your willpower.  Our greatest tip?  Don’t stop.  Change the speed as required definitely….manage you pace. Stopping on the other hand is acknowledging mentally that you have tapped out….and maybe you need to…..but usually, its because you WANT to, not because you need to….slow it down, walk, but don’t stop!
 
The Transitional Training is another aspect of training, particularly in multi-sports that doesn’t oft get practiced by newcomers, for the simple reason that it can be remarkably unpleasant.  Feeling muscles stiff, changing breathing patterns – this all takes several minutes to change over and its not a walk in the park.  It definitely gets quicker, and it’s definitely worth practicing, as experiencing it all for the first time on race day is a fabulous recipe to hit all sorts of walls.  Get some experience under the belt beforehand hey?
Come Take A Look At:
Enjoy that Hill Run – It’s an absolute banger supreme….lol
Pete.
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