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.


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… 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:


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? 


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?

EMOM HEAVEN! Assault Bikes and Skiergs EVERYWHERE!

Coming to our Online Crew at 9am this Wednesday:

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.


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.


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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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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