Category: Member Resources

PRACTICE – SQUATIntention: This weeks focus is on even / balanced feet and foot drive. The A series squat is to target so we can practice balanced foot placement whilst…

PARTNER WORKOUT – DEKA / HYROX STYLEIntention: Compromised cardio training for Deka and Hyrox athletes, cardioPrep: shoulder big 3, hang, SL glute activate, monster walks, rower technique, Ski technique, bike…

Barbell Program – 8 Week OverviewOur intention for this block is to grow stronger through volume aour intention for this cycle is to grow stronger through volume, patience and precision.…

PRACTICE – UB HORIZONTAL PUSH & VERTICAL PUSHIntention: we are looking to maintain consistent technique under a lighter load, RPE – rate of perceived exertion is a 6-8 out of…

COMPETITION – HINGEIntention: we are looking to maintain consistent technique under a lighter load, RPE – rate of perceived exertion is a 6-8 out of 10, leaving a few reps…

PRACTICE – UNILATERALIntention: Unilateral exercises help weight‑lifting athletes by correcting side‑to‑side imbalances, improving stability, and reducing injury risk—all of which support stronger, safer lifting. This weeks focus is on maintaining…