Free Workouts: Crossfit Cardio and Trap Bar Training

Our two workouts are based on strength mobility and cardio today.  Being able to move and lift…..and move and control your body.  Both of these things are hard when you’re breathing like an elephant on a respirator.

Trap Bar Training – The trap bar is a great lifters tool for so many reasons.  Able to more safely execute a deadlift (great for beginners), the trap bar also gives you mobility to be move around with your weights.  This workout involves varying weights, reps and then movement with the bar.  Designed to be done end to end – i.e, without stopping – you’re gonna have to utilise pure strength and then finish off the workout light and fast.

Crossfit Cardio – can mean so many things.  The sport is literally about being ready for anything, so this is a pretty broad statement.  We’re taking a couple of regular crossfit body staples and seeing if you can hold form whilst in oxygen debt.  Think handstands, handstand walks etc after doing assault and skierg sets.  Its a tough one – but my god this feels good when you’re done.

 

Trap Bar TesterCrossfit Cardio

Contrast Training and Getting Better at Push-Ups

Two new workouts – one based on being able to switch between speed and strength rapidly and efficiently, the other is all about Push-ups! Allllllll about push-ups.

Contradiction:

This workout is the one based on efficient muscle group switching.  It’s one thing to be fast, it’s one thing to be strong……It’s quite challenging to be able to both interchangeably.  Multi-skilled, all-rounder etc are the terms often used for sports like obstacle racing or crossfit for example.  This workout is all about this mechanic and we apply it over several different forms of exercise and motion.  Enjoy 😉

Push-Up Progression:

Push-ups, there are so many variations, it involves so much more than just the arms.  Some use triceps, some use chest, some are much more core dominant.  The timing of action can also have a MASSIVE impact on how much muscle impact you have as well.  We’ve put together a variation blend of all the different types, paired them up with different actions and finally put them all into different styles of workouts.  You’re gonna find it hard to drive home after this upper body asskick.

 

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Free Workouts This Week – Are you Brave Enough to Face Yourself?

Yes Friends – this week the workouts are free.  We thought you might like that and we’ve not skimped out on them either, grin – these are mental testers through and through.  One is VERY short – the other LONG.  The name of the game is all about tricking your mind – the requirements for each workout are very simple, there is nothing complicated in the slightest.  But can you get your mind prepared to do what’s necessary?  Willpower.  Bravery.  Just do what you can – IT. IS. ENOUGH…..no-one can ask you to give more than you are able to.  So be brave.  Bravery is not the absence of fear, but the presence of it, and yet the will to carry on.  One of my favourite quotes.
You can download and save both workouts from the images below.
Check out the programs we have each week in more detail (for $3 a week) over at:
 

Exponential

Love it. I think it’s literally the shortest active workout I’ve ever created, and yet, one of the most efficient calorie burners. Most of us will burn between 300-350 calories for the total 12 active minutes. Yep, you’re working for only 12 mins and that’s the burn….not even factoring in the post exercise metabolic burn. Man I love solid sessions. Ever increasing oxygen requirements. Ever changing muscle engagement from faster action to slower power and through to strength. We go from easier efforts to harder efforts to train our minds. Could we have done it the other way around? Yes… Yes we could have….but that wouldn’t have taught the mind anything would it? 
 

Absolution

Our big bad – though it comes in 3 flavours.  A set of endurance Assault Bike. A set of endurance Skierg.  And a Run.
See these two machines get a name for being spew machines, and that name is well deserved make no mistake…..however – they are also VERY usable over endurance periods, you just need to back down to the point at which you are not burning more oxygen than you can replace.  Herein lies the mental aspect – once you find that point, can you then persevere and have the patience to complete the calorie counts as described.  Have some music, have a podcast, have a mate – and stand tall when you tick these boxes off.  You will be surprised at how quickly you actually do it! The first option in particular should be 30mins or less.  The BIG DADDY?  Well, we’ve done it in 1hr 29mins.  
Are you game?
 
Exponential
Absolution

EMOM HEAVEN! Assault Bikes and Skiergs EVERYWHERE!

Coming to our Online Crew at 9am this Wednesday:

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Every Minute On the Minute….EMOM….

Typically revolving around completing specified work loads within one minute, whatever time in that minute that remains is rest. At the beginning of the next minute, start the next objective. 
We have two of these style workouts for you today.  They operate with different equipment and they actually work fairly differently as well.

EVERLAST:

This is an ASSAULT BIKE based workout.  This piece of equipment’s feared name is rightly earned.  You either LOVE to be smashed by this thing or you dread it.  We have bolted a workout together that is designed as a mental tester on yourself.  Tag out at any time, but you’ll know if you had more in the tank.  How far can you get through this gruelling tough-nut? We’ve included two variations: One for those who are new to the machine, and one for veterans.
 

HOPSCOTCH:

Also in the family of High Intensity Machines is the SKIERG.  Less well known than its brother the assault bike, the skierg resembles a rower up on it’s side.  Designed to emulate a snow skiing action, this one hammers the arms and back whilst also being one hell of an oxygen thief – we love it.  We also use an EMOM style workout here, but this one is built differently from an objective point of view.  Whereas in EVERLAST you can tag out, this one actually has a finish marker.
Great, easily repeatable workouts here gang.  Watch how fast you get better.
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Strength – Slow Max Out…….& How To Bolt On a Swim To Another Workout

Hola everybody.  Today your workouts revolve around two very different concepts.  The first workout is a slow burn max strength set on machines in the gym.  This workout is designed to get your muscles to hit maximum fatigue and then fail.  This is why it’s on machines, to keep things safe.  The second is a swimming workout!! Whoa, i know, we haven’t done one of these for a while.  It’s a good intermediate workout or the reason we’ve created it, as a additional add-on to an existing cardio workout.

 

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Slow Max Out:

Like we’ve said above, this workout is going to get you to hit maximum muscle utilisation and then, ideally, failure.  We achieve this on machines for two of the three muscle groups to ensure that your technique stays true and the moves are safe.  Each set is designed to be achieved with the heaviest weight you are confident with.  That’s key there, don’t let ego get in the way here – work your way up through weights, understand where your capabilities are.  The good thing about this, you’ll get to do this workout several times as you discover where those loads are.

Bolt-on Swim:

This workout is designed to be added to an existing cardiovascular workout to promote multi-discipline endurance and transitional ability.  In other words, we envisage you going for a run, or a ride, or even a prior gym session and then hitting the pool whilst the body is still in work mode.  This is going to force your body to adapt, to utilise muscles that are currently geared for another activity and to get you transition into swimming.  As another training usage – if you’re on your journey to becoming a stronger swimming, this may serve quite well as a workout on it’s own.

Keep your training varied – the more variation you can expose the body to (within the parameters of what you want to achieve), the better your overall fitness ability will be.

Cheers Gang.

 

Seriously – come and have a quick peep over at:

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