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 😉
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?
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?
You Tough Enough?
Lots of people talk big at gyms. Lots of people reckon they have “perseverance”. Here’s my challenge – “PERSEVERANCE” – a standard workout given to the ASSUME ITS POSSIBLE’s TRITAN training crew.
- There is no time limit – you’re aiming to finish
- You WILL NOT STOP in your runs….slow it down to a walk if required….but you stop at all, then the whole point of this workout is broken. You could keep going, but you’ll know…..just make it slower and keep going!
- The bike option is at MAX resistance (ours is 25) – and is ONLY if you physically cannot run.
- Push-ups are on toes. ALL of them. Make them singles….make it take 10 minutes for the set….but they are…on…toes.
- Pull-ups can be modified to suit ability – if you can do full ones, do full ones…if you’re not there yet, hang off straps with feet on the floor, body on an angle…..basically as hard as YOU can manage.
- Google a V-Snap if you haven’t heard this term. A v-pulse is a 10cm high V-Snap
There are two concepts to this workout. Breakdown what seems like a mammoth task into smaller ones. Even when it looks like I’ve already broken it down, do it again. 1km can be 10x 100m efforts. Or alternate 100m hard, 50m rest. Do something to ensure your mind is engaged and constantly ticking off sections of work.
The second is relativity….How’d the 1000m flat (or on no resistance) feel after the heavy work? Like you were running downhill? It being pushed from behind? Why can’t that be like that all the time? Mindset.
Yep, another freebie workout.
Now this one looks simple on paper, but there’s some thought process required going into this – as you can potentially learn a lot about you strengths and weaknesses.
What is it?
This workout is designed for you to go as far (distance) as possible each set without blowing up. The time allowances get shorter every time, and each round you get 2 mins to recover. 2 mins is surprisingly a LOT of recovery time you’ll discover. What this means is, you really need to push yourself to give it all and utilise that rest .
What will you get out of it?
You’re going to discover whether your fitness is more geared towards longer endurance times like 5 or 4 mins, or whether you are able to better withstand shorter 1 and 2 min efforts. This only works on maximum efforts. 1 min immediately sounds easy – have tried to max sprint on a treadmill or an Assault Bike for 60 secs??? It’s disgusting, lol.
You can do this in any Cardio form (run, bike, row, assault bike), but whatever you choose, you stick with for every round and you absolutely give it all.
The best workouts teach you something about yourself – this is going to do that!
Another Freebie Workout Download?
Damn Pete you gettin’ soft. Grin – no we just share our older resources. A lot of workouts are custom designed for particular outcomes and when those outcomes are achieved by training groups – well then we like to share.
It’s got this name for a reason. 10 Rounds of “As fast as you can maintain” attitude! Keep in mind – that is a relative phrase. Everyone’s particular “as fast as you can maintain” speed is different, so there is no pressure on you to achieve any particular speed. Set yourself some goals!
It’s super simple….It’s super challenging if you do it right! And for heavens sake do it with someone else to help you keep going 😉
Over the weekend – we launched A.I.P’s cheap training programs for Circuit and mobility/flexibility training with minimal equipment. The idea is that personal training doesn’t HAVE to be crazy expensive. We want to offer our services as body-weight / functional trainers to anyone who wants it. The programs are updated every week so you never get bored with your workout. NOW HERE’S WHAT WE CHANGED – we had several comments about wanting to be able to either choose the Circuit OR the Flexibility program. We didn’t have this originally, so now there are TWO tiers of rewards that you can choose, which combine as well if you want both.
What it is:
Multi-tiered value structures. You want a PDF of a new program only? Fair call – $3 will get you that.
$5 will get you the video that comes with it explaining the moves and having us talk you through getting the most out of your session.
$10, and BOTH programs are yours to utilise. Work on your cardio, strength, flexibility and movement in one tidy little package.
$15 and we throw in the nifty extras of us making the vids, some extra hints and tips and us throwing down flips and more as we push our own workout as well!
New programs will be release each Wednesday. So your account gets deducted then, with our undying gratitude, and you have a week’s worth of butt-kickery to get stuck into.
Have a look here:
Consider becoming a pledger – for as little or as long as you like – and we have already put up a freebie PDF and Video on both Patreon and Facebook already for you to play with.
Fitness inspiration is affordable – all you need to do? Just get outside and take some time for you.
Cheers Possiblers – Pete.