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.


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…..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:


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?