Last week we ran a deload, testing out the new template that we’ll be utilising over the coming 6 weeks.

I won’t bore you with the minutiae, but you can likely expect the following weekly format:

  • Mondays – front squats and back squats + a short WOD
  • Tuesdays – pressing and pull-ups + a medium WOD
  • Wednesdays – a chipper or long EMOM combo
  • Thursdays – gymnastics (HSPU & pull-ups or MUs)
  • Fridays – deadlifts + IWTs (interval weight training) WOD
  • Saturdays – benchmark or fund Team based WOD

We won’t be running any dedicated Olympic Lifting sessions (to max out your snatch or clean & jerks) but expect to see them pop up as part of metcons, full & power variations, from all positions, light and heavy

This entire cycle pretty much covers everything that you need to become a more useful human being.

The aim is to get you stronger as well as help you to develop some solid gymnastic skills (better body awareness and capacity)

Consistency is the key, and people who make regular training a priority will get way more out of training then those who only rock up when they feel like it.

Don’t hit the snooze button – I know Canberra mornings are cold but I guarantee if you make a commitment to training 4 or more sessions/week for the next 6 weeks – you’ll be reaping the rewards come the warmer months 😉

1:1 Skill Sessions with a coach

If you’re feeling stuck or you were looking to work on something specific then it’s easy to book in for a 1:1 with one of our coaches.

Perhaps you’ve been thinking about setting some goals or getting on top of your nutrition? Looking to perfect your Olympic Lifting technique or get your first pull-up? Whatever you’re looking for, we’ve got you covered.

1:1 time with a coach can help you bust through training plateaus and help you get everything heading in the right direction

With specialty coaches Josh (powerlifting), Kenny (Gymnastics) and Becca (Olympic Lifts) – I’m your guy for just everything else including nutritional guidance, mindset and lifestyle coaching.

All you have to do is send us a message, and we’ll get back to you with some days and times to suit you and your schedule


Stay Fit,
Ben