Tuesday 8 September 2015: Spartan UB Prep week

As next weekend draws near, the training this week will not be as frantic so we minimise the chance of injury before participating in the weekends Spartan Race AU Ultra Beast at Lake Dewar, Victoria. Today’s training consisted of 4 rounds of intervals as follows; 500m rower (sub 1m50s), 2…

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Friday 7 August 2015: Hurtsy Curtsy

When your own PT knows you’re heading off the next week to challenge yourself, it’s their excuse to end this week pushing you a bit further. ha! “Bananas” as we refer to her, put together this little AMRAP for the hour. Hmmmm …. Legs smashed again … AMRAP As many…

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Wednesday 5 August 2015: Members WOD – Jude Henry’s pyramid

In recognition of our fellow WODers first-born, we’ll name today’s pyramid WOD in honour of newborn “Jude Henry Mellor”. Arriving into this world to proud parents Ally & Darren. All the best on the parenting road. Result: For time 5 exercises Burpees (chest to the floor) Push ups (chest to…

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Tuesday 4 August 2015: Dumbbell Tabata

It’s fairly well-known, I’m a fan of Tabata. Short and intense workouts designed to maximise my aerobic threshold and output.           That said, despite being a qualified PT, it pay’s to keep changing up the routine and hence, why I continue to use my own PT…

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Friday 31 July 2015: NYC – Heavy & Power grind

After the weeks other Tabata & WOD workouts coupled with yesterday’s Muay Thai and Shockwave session, I’m feeling the love from the quads, glutes and abs (Love – Sharing of the pain!) So, let’s finish this week with a New York Circuit with an emphasis on heavy and power. New…

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Wednesday 29 July 2015: Members WOD – Murph

Members, meet Murph! Nice smile, congenial, easy going … hmmm … bet you don’t think like that when you are done. 1. 1,600m run 2. 100 x pull ups (chin over and under the bar) 3. 200 x competition hand release pull ups (chest to the floor, hand release) 4….

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Tuesday 28 July 2015: Tabata time!

30 minutes straight out Tabata Protocol training. Limited rest, active recovery. Result: SHATTERED! Tabata Protocol: 20 sec work, 10 sec rest Rest is active 8 rounds 4 minutes work Warm up: Stair run TP1: Box jumps Work: 60cm box jump to full extension Rest: squat hold Recovery: Stair run TP2:…

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Friday 24 July 2015: 2 Minute Tremors

We end the week on a workout that definitely pushed the strength and cardio element simultaneously throughout the session. Here’s out 2 Minute Tremor session. We call it a tremor session as that’s how your quads and glutes will feel about half way in. Walking between treadmill and strength areas…

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Wednesday 15 July 2015: Hydration for events

In the past few days, despite being cold here in Sydney, the topic of hydration has been discussed amongst a group of us traveling to Hawaii in a few weeks to take on the Spartan Race Hawaii Trifecta weekend. For those not familiar, the trifecta is all 3 obstacle races…

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