The Asphyxiator

The Mid week burner. Push hard with the big work/rest periods to extract the most possible from the workout. The intensity you bring to your 4 minutes should require slightly longer than usual recovery times and elicit a bigger adaptive response.


E 2 M 5 R

3 Deadlift (build)

2 Bench Press (build)


” The Asphyxiator  “

3 x 4:00/4:00

Row 500 m

21 Kettlebell Swing (32/24)

MR Burpee

Compare to : 12/12/2017

2018-07-17T19:53:22+12:0017th July 2018|


Everyone loves a bit of DT, and to beat the feet with some deadlifts, cleans and jerks is even better. Keep intensity up with a big effort in the run to give yourself more time with the barbell.


E 3 M 5 R

3 Shoulder Press  (build)

2 Weighted Pull Up (build)


” HarDTop ”

5 x 4:00

Run 400 m

1 round of  ‘D.T.’

*D.T. : 12 Deadlift (70/45)

9 Hang Power Clean

6 Push Jerk

Once you have completed 1 round rest until the next 4:00.


2018-07-12T20:02:41+12:0012th July 2018|


Big Swole Hump Day and the deadlift/bench superset has made its home for winter. And a big stamina session features today so find your rhythm  and finish strong!


E 2 M 5 R

3 Deadlift (build)

2 Bench Press (build)


” Cesspit ”

3 Rounds

3 mins Cal Row

2 min Wall Ball (9/6)

1 min Cal Bike

Rest 2 minutes

Score is total reps

This workout will have a continuous running clock set for 20 minutes.


2018-07-10T15:24:49+12:0010th July 2018|