FREE WORKOUTS


BodyweightRunning

Workout for Thursday 13th of December We're heading back to the track for this workout. All you will need for today's session is space to run 400m and a climbing rope. Perform the following workout through and record how long it takes you to complete.  For time:Run 400m, 4 Rope climbsRun 400m, 3 Rope climbsRun 400m, 2 Rope climbsRun 400m, 1 Rope climb

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BodyweightConditioning

Workout for Monday 10th of December  Lets hit some conditioning with this killer bodyweight circuit. Move through the circuit performing each exercise for 45secs ON 90secs OFF. Try to perform as many reps as you can in the 45second time block. Repeat this circuit 4x through.  WORKOUT: Perform 45secs ON 90secs OFF of the following exercisesPull-upsDips4-count flutter kicksSquat Jumps Repeat circuit 4x  

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Running

Workout For Friday 7th December For this workout, we are suiting up and going for a run. Wearing a 15-20lb vest or ruck perform all of the run lengths in this workout pyramid. Record your runs and rest after each for as long as it took you to run that distance.   For example, If it takes you 80secs to perform a 400m run then rest 80 secs before moving on to your 800m run. If that takes you 3 mins, rest 3 mins before starting your mile. WORKOUT PYRAMID400m Rest800m Rest1 Mile Rest 800m Rest 400m Rest    

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Conditioning

Workout for Tuesday 4th December Get battle-ready with this quick workout. See how fast you can perform 4 rounds of the below circuit, resting only where needed. Ideally, for this workout, you will use a 175-225lb trap bar, so the same implement can be used for the deadlift and farmers carry. WORKOUT: 4 Rounds for Time400m Run15 Deadlifts50m Farmers carry25 Push-ups  

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ConditioningRunning

Workout For Thursday 29th November For this session, we are taking things outdoors. You will need a 50lb ruck and a pair of boots or sturdy trail shoes. To drop weight after you've completed your ruck, either take weight out of your pack or switch to a 15lb weighted vest. Ideally, you will perform this workout on soft ground such as grass or a trail. Try and get it done in under 2hrs! Your Mission: Complete the following in under 120minutes. 5 Mile ruck @50lbs3 Mile run @15lbs1 Mile run

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