EMOM HEAVEN! Assault Bikes and Skiergs EVERYWHERE!

Coming to our Online Crew at 9am this Wednesday:

https://www.patreon.com/Assumeitspossible

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.

 

Want to be part of our ever growing online crew? Take a look at:

https://www.patreon.com/Assumeitspossible

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:

https://www.patreon.com/Assumeitspossible

 

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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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TRITAN RACE – Developing Our Own OBSTACLE RACE

You may have seen, and indeed been part of the fires that affected the O’Reilly’s region of the Gold Coast Hinterland.  Our thoughts and prayers are with those affected to be sure in such tough times.  Of a lesser note – there was the scheduled Gold Coast SPARTAN RACE due to take place that same weekend 7th Sep.  With the race postponed (but now rescheduled) the Assume Its Possible Crew (called “TRITAN”) decided to still put the weeks and months of training to good use by hosting a TRITAN RACE with all three distances (7km, 14km, 21km).

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How Would You Even Simulate It?

Good question – there is only so much treadmill running one can do before you go insane.  However, there are factors like elevation (Spartan isn’t a flat course) and obstacles to consider.  We implemented any elevated running on the treadmills and incorporated distances between obstacles that aren’t dissimilar to the Spartan event.  The obstacles were copied for some of the more notable ones like the “Spear Throw” and “Farmers Carry”, others were newly devised to make the race a unique event for us.  Things like Assault Bike charges and Skierg sets were also thrown into the mix.  The penalities for missing technical obstacles were kept at 30 chest to floor burpees – after all, we’d been training for that – wouldn’t want to miss out now would we?  The 7km Event was totally contained within our Host Gym Facility – EZYFIT HEALTH & FITNESS CLUB, whilst the 14km and 21km had sections that ran a 5km loop around a nearby water body, quite a lovely run actually.   You can see and download a full set of our obstacles, sequences and layouts below.

How Hard Was It?

Having completed a number of Spartan Races – and having podium-ed in all of them – these three distances, with the layouts and obstacles as they are….were right on par with how hard a Spartan Race feels in my opinion.  Of course, the two are quite different with things like swims, weather conditions, and obstacles all being different – but in terms of energy expenditure and body physicality, I came out of all three distances feeling like I did at the end of competitive Spartan.  From a Coaches perspective, this is an invaluable training tool in preparing your athletes for such events, to provide perspective, nutrition and hydration experience.  The 21km in particular was very good at planning out energy gel and hydration intake – and understanding the body when it started sending the signals.

How’d Everyone Go?

Incredibly well.  As friend to each and every one of the amazing people who did it – I was honoured to race with, and support them all.  As a Coach – watching people take on distances they had never even run before, let alone with obstacles….take on elements, burpees and challenges that pushed them mentally…..I could not have been prouder.  Every single person finished – the fastest 7km section was approx 55min, the fastest 14km around 2 hrs and the final 21km hit the 3hrs 2min mark for the fastest time. 

To have it based out of our home gym – to have a bbq cook up and drinks afterwards – made the entire episode an epic social affair.  And at the end of the day – that’s what these such events are about aren’t they?  There is the competitive side to it, for sure, but there would be no competition without other people.  There would be no event.  This was our event – our TRITAN RACE and it…was….sweet.

Can’t wait to do another one towards the end of the year.

Thanks for such a great race A.I.P TRITAN Squad.

Cheers – Pete.

Cycling & Boxing – Two Cardiovascular Challenge Workouts

Cycling and Boxing – what on earth do they have in common?  Cardio.  Two of the highest cardiovascular demanding sports, they can be very effective in being a cross-training platform for you!
It’s being uploaded to the Workout Library Platform at 9am AEST for our Patreon Crews.
Why not check us out?

Let’s Talk Boxing First Up:

You see heaps of people at the gym dancing around bags and throwing hits for ages.  Don’t get me wrong – this is a great thing to implement, hitting things hard and often is the fundamental of the sport…BUT…..its not a fabulous way to train up your pure oxygen usage.  When you see big men in the boxing ring go for 5 rounds, they stop dancing…the punches come out rarely…they’re wrecked.  Our workout will get you throwing down and combining it with some good, hard cardio – and then we’ll see if you can STILL throw down.  Up for it?

 

Cycle Power:

Cycling in the gym is usally a black and white element.  People love it or hate it.  If you love it – sweet, keep hitting it up and give this workout a try for some variety. If you hate it, you need to have a look through this, becausef rather than being a pure cycling workout – it’s most definitely a HIIT style workout with primary cycling elements.  We’ve broken those elements up frequently, so that you’re never on the bike for more than 5 mins, and usually much less.  You will be working at maximum intensity when on the bike though so push it hard and then engage the brain in the alternating leg burner sections – and you legs WILL BURN!
Cheers – Pete.
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