Our Blog
Want to Progress your Fitness?
Don’t Forget the How
Want Better Abs?
STOP looking for Instant Gratification
Maximise Training Effectiveness for the Time Poor
Rep Improvement – Handstand Walk
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Session 1: TEST: Take five minutes to establish a max unbroken handstand walk. Session 2: Max unbroken 5m handstand walks in five minutes. Session 3: Max...
Rep Improvement – Handstand Push-Up
A series of 5min sessions you complete at the start of your session to develop the ability to do something. (strict and/or kipping) Session 1: TEST: Max unbroken strict handstand push-ups. Session 2: Max strict HSPU in five minutes. If you expect more than 30, use a...
Rep Improvement – Push-up
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Session 1: TEST: Max unbroken push-ups (two minute cap). Session 2: Max push-ups in five minutes. If you expect more than 100, use a deficit that shouldn’t...
Rep Improvement – Pull-up
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Strict Pull-up (chest to bar or chin over bar) Session 1: TEST: Max unbroken strict chest to bar pull-ups. Session 2: Complete as many unbroken sets of ‘x’...
Rep Improvement – Double Unders
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Session 1: TEST: Three minutes max double unders (don’t have to be unbroken). Session 2: 15s max unbroken double-unders, 15s rest x 10. Session 3: In five...
Rep Improvement – Dip
A series of 5min sessions you complete at the start of your session to develop the ability to do something. BAR Session 1: TEST: Max unbroken strict bar dips (two minute cap). Session 2: Max strict bar dips in five minutes. If you expect more than 60, add weight that...
Rep Improvement – Muscle Up
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Bar Muscle-up Session 1: TEST: Max unbroken muscle-ups. Session 2: Max unbroken muscle-ups (60s cap). Rest 60s. Three rounds. Session 3: One muscle-up every ‘x’...
Skill Improvement – Kipping Handstand Push-up
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Session 1: TEST: Find a max depth kipping handstand push-up. If you cannot do to depth, find the smallest band with which you can complete one rep. Session 2:...
Skill Improvement – Strict Handstand Push-up
A series of 5min sessions you complete at the start of your session to develop the ability to do something. Session 1: TEST: Find a max depth strict handstand push-up. Deficit if required. If you cannot complete to depth, find the smallest band with which you can...