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!


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.

Weekend Workouts!

So we’ve got two weekend workouts for you. One for you and a friend or partner, cos kicking ass together is the best (and walking on wobbly legs is funnier together) – and a workout for when you’re just not sure what you want to focus on.

Dead Leg Partner Power:

As the name implies this workout is all about smashing the hell out of the ol’ legs. But not just heavy lifts. In addition to the heavy trap bar, we’ve got sprint work and controlled lunges riiiigghhhhttt at the end, y’know when that kind of stuff is challenging as all hell – cos that’s how we roll 😉

Lil’ Everything:

You know you should have a workout, but just not feeling the regular class or session. Not sure what you ACTUALLY feel like doing? Why not just dona little bit of everything? Sometimes just getting to the gym is the mission and you just want a workout that ticks all the boxes. That’s this one. Short steady state cardio, some strength, some abs, some speed and a final short kicker to get you feeling good about your session. Sometimes you just need that workout to say you’ve had one. We get it.

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 😉


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?



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.


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