hypoxic training

15 July 2019 - WOD

WORKOUT OF THE DAY

A) Conditioning
*Breathing in gears 2-4
In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes complete:
21-15-9
Deadlifts 60/40kg
Wall balls 9/6kg

- 1 minute rest/transition -

In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes complete:
15-12-9
Deadlifts (82.5/50 kg)
Wall balls (9/6 kg)

- 1 minute rest/transition -

In 5 minutes, complete a 1000m row

- 1 minute rest/transition -

In 5 minutes, complete:
12-9-6 Deadlifts (100/60 kg)
Wall balls (9/6 kg)

BREATH HOLDS
*Row: For the last 5-15 secs, perform an inhale breath hold and keep working
*DL/WB: When you finish the couplet, stop moving, perform 5 normal nasal breaths, then perform a max inhale breath hold.
* Rx+ deadlift weights: 80/50kg, 100/60kg, 125/90kg & 1250m row

10 July 2019 - Register for the One Ton Challenge

Join us on Saturday 27 July for the "One Ton Challenge", where you will attempt to lift 2000 / 1200 lbs over six lifts: clean, snatch, jerk, bench press, deadlift, back squat.

Get ready for a morning of bangin' tunes, big lifts, benchmarks and maybe even a post-challenge beer!

Click here to register.


WORKOUT OF THE DAY

A) Conditioning 4 x 4 minutes on : 4 minutes off
* Breathing in gears 2-4
* For the last 5-15 seconds of each interval perform an inhale breath hold and keep working

27 Hang power clean (42.5/30 kg)
27 Burpees over the rower
Row for calories in the remaining time

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21 Hang power clean (50/35 kg)
21 Burpees over the rower
Row for calories in the remaining time

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15 Hang power clean (60/40 kg)
15 Burpees over the rower
Row for calories in the remaining time

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12 Hang power clean (70/45 kg)
12 Burpees over the rower
Row for calories in the remaining time

08 July 2019 - Register for Coach Aoife's Swimming Speciality Course

Are you a beginner, intermediate or advanced level swimmer interested in developing your swimming skills?

Then, sign up for Coach Aoife's Swimming Speciality Course, starting 29 July!

In this 6 week course, you will:⁣

  • Learn the common swimming strokes⁣, refine your technique and learn new skills

  • Improve efficiency ⁣

  • Develop swim specific conditioning over small, medium and long distances⁣

  • Gain confidence in the water!⁣ ⁣

At the end of the course, there will be a swim event to put your new skills and conditioning to the test.⁣ ⁣There are only 4 spaces remaining, so make sure you sign up today!


WORKOUT OF THE DAY

A) Conditioning
* Breathing in gears 1-3
* At the end of every round, stop moving, perform 5 normal nasal breaths, then perform a max inhale breath hold.
* Take note of these breath hold times


6 x 5 minute on : 1 minute off:
400m Run
10 Toes to bar
15 Wall balls (9/6 kg)
Row or bike for calories in the remaining time
* Rx+: 15 Toes to bar & 20 Wall balls

24 Nov 2018 - WOD

WORKOUT OF THE DAY

CrossFit

3 rounds, 1 minute per movement, for max reps:
Wall ball (9/6 kg)
Kettlebell swing (20/12 kg)
Shoulder to overhead (30/20 kg)
Row, for calories
Rest

Competition Class

A) Nasal Breathing Warm-Up

Walk at a slow pace for 5 minutes (nasal breathing), every minute perform a exhale breath hold until you feel a moderate / strong desire to breath. You should be able to resume nasal breathing after the hold (if not you held for too long)

Immediately into 5 minutes of run/row/bike, nasal breathing only

B) Conditioning: Hypoxic Training

3 rounds:
5 Burpees (as fast as possible)
3 Breaths
Max distance heavy farmer’s carry (with exhale breath hold)
* Rest 1-2 minutes between rounds

- Rest 3-5 minutes -

3 rounds:
5 Burpees (as fast as you can with nasal breathing)
3 Breaths
Max distance heavy farmer’s carry (with exhale breath hold)
* Rest 1-2 minutes between rounds

C) Australian Championships Q.2

20 minutes for both parts A and B

Part A:

30-20-10 reps for time;
Dumbbell deadlifts @ (32 kg (kettlebells) / 22.5 kg)
Burpee box jump overs

Part B:
Remaining time, perform:
3 rep max overhead squat, from the floor