Ultra Athlete

OFFSITE FIT 24062024

Which one do you choose?

Complete:

Every minute on the Minute, for 18 Minutes,
Alternate between:
• 1): 5 Power Cleans
• 2): 15 Burpees
• 3): 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats

♀: 45kg (100lb) / ♂: 70kg (155lb)

Essentials:

Every minute on the Minute, for 18 Minutes,
Alternate between:
• 1): 10 Dumbbell Power Cleans
• 2): 15 Burpees
• 3): 5 Dumbbell Bent Over Rows + 10 Push-ups + 15 Air Squats

♀: / ♂: Choose your own loading on the dumbbells

Bare:

Every minute on the Minute, for 18 Minutes,
Alternate between:
• 1): 10 Object Power Cleans / Ground to Shoulder
• 2): 15 Burpees
• 3): 5 Bent Over Rows + 10 Push-ups + 15 Air Squats

♀: / ♂: Choose your own loading on the object(s)

Sandbag:

Every minute on the Minute, for 18 Minutes,
Alternate between:
• 1): 3-5 Sandbag Ground to Over Shoulder
• 2): 15 Burpees
• 3): 5 Bent Over Rows + 10 Push-ups + 15 Air Squats

♀: / ♂: Choose your own loading on the sandbag

Did you know that with each OFFSITE FIT workout, you get 4 options?

This means that no matter what equipment you have access too (and if that changes for whatever reason) you’ll always have a workout that suits. Every single day.

COMPLETE - for when you have all the equipment available
ESSENTIALS - for when you have the “essentials” - a box, a rope and dumbbells
BARE - for when it’s just you
SANDBAG - for when you have a sandbag or want to use a sandbag

If you’re looking for a track that covers all bases and ensures that no matter where you are and what you have you can get your workout in - OFFSITE FIT is for you.

Workout briefs and intentions, warm-ups, specific prep/progressions, scaling options, cool downs also included - written by expert and qualified coaches.

Start today ultra-athlete.com.au 🔥

Chase intensity, not volume.

When you train at home, alone - time might not always be on your side. But the great thing is, when it comes to intensity, that doesn’t matter.

You can get a fantastic and effective workout done in 5 minutes, as long as the right intensity is applied.

Often, we get in our own way, because surely 5 minutes of hard effort isn’t enough. Surely burpees and kettlebell swings isn’t complicated enough. Surely, we have to do more to get results. But the truth is…

“You don’t need harder workouts. You need to go harder in your workouts.” - Tom Hackenbruck.

Instead of worrying about how long you’re working out for and whether the movements are complex enough, ask yourself…

“Did I go hard enough?”

This will tell you everything you need to know!



**important to note that we prioritise variance. In our OFFSITE FIT program, you’re going to get a mix of time domains. Some will be 5 minutes and others will be 40. But, when you need to get it down quick, know that you can and there are options for you that are going to get you the results you want, in the time you need!

You guys are absolutely LOVING our current Physique block!

Thank you so much Nat for your support and feedback, we are honestly so thrilled that we can provide this training for you and to this standard.

If you’re ready to add in some epic bodybuilding work to your current regime or this style of training is more suited to your goals, our new block starts on the 19th of Feb.

If this is anything to go by, block 2 is looking incredible 🙌🏽

Would you do this workout?

Would you still do this workout if you didn’t have an echo bike?

Interval training is incredibly valuable for your fitness, BECAUSE it’s so tough. You’re teaching your body how to recover faster - which is a process.

The more work you can do, in less time and continue to repeat that over and over is a measure of your fitness. Your ability to recover is the test.

Whether you’re training for sprints or a longer endurance effort (or general physical preparedness) interval training is integral.

This might not be the kind of workout that you want, but it’s definitely the one we all need. We, here at Ultra, aren’t afraid to program like this when the varied program demands it.

Save this workout and if you complete it - please let us know! We love seeing your training videos and comments!!

Gymnastics lovers - WE’VE GOT HUGE NEWS!!

From Monday the 19th of February, we are making some epic changes to our gymnastics program.

Instead of an ongoing program, the year we are going to be splitting the year up into mini 8-week programs that target specific movements.

It’ll be an 8 week intensive, with all training days targeted towards a specific gymnastics movement.

Its going to go like this:

1. Pull-ups + push-ups
2. Ring Muscle Ups (including ring dips)
3. Bar muscle up
4. Handstand push-ups
5. Handstand walking

Each 8 week block is designed to help those of you get your VERY FIRST while also giving those that have their first already, the proper building blocks to build real and meaningful volume. Taking you from 1 to 5 and from 5 to 10!

The first 8 week block - pull-ups and push-ups, will start on the 19th of February. Mark your calendars because you won’t want to miss it!

This is how we would incorporate Physique training with CrossFit.

Today we are looking at a full day (todays program), and it is Lower Body focussed. Through the week the program will switch from upper body to lower body every alternate day. Making it PERFECT to incorporate with other training. Choose the day that works best for your day/week.

Here are the scenarios:

If you do a WOD in the morning (OFFSITE FIT for example):

- Skip part A

And continue to pursue parts B-E

If you do a strength and metcon (OFFSITE PRO):

- Skip parts A + B

And continue to pursue parts C-E

If you aren’t hitting a WOD at all that day:

- Do all parts A-E

Let us know in the comments if you have any questions!

It’s your workout, your way.

In order to truly get results with your training, it has to work *for* you. It has to help you build the habits that create the overall discipline you’re searching for.

You don’t want to have to think about whether you will or won’t, you just want to know that you will.

The only way that fitness becomes a part of your life - a part of who you are - is by being so easy that you can’t stuff it up. That you can’t say no.

Easy doesn’t mean ineffective, the work will be challenging, there’s no escaping that for adaptation. Easy means that there is always an option that suits you, eliminating your excuses.

With our OFFSITE FIT program, there will always be an option to ensure your workout is achieved. It’s a program that works for you.

4 daily workout options
Full list of scaling and movement alternatives
A detailed session plan

All which allow you to customise your workout and your session to suit you and your individual needs.

It’s fitness your way.

Backed and programmed by expert coaches.

Ultra-athlete.com.au

What does Rx’d mean to you?

For those new to the term, Rx’d comes from the medical sector, meaning “as prescribed”

As programmers, it is our responsibility to prescribe a loading choice that matches up with our overall intentions for the workout...BUT...load is only one part of the entire puzzle.

A workout is made up of 3 major parts:
1. Movements (and subsequent movement standards)
2. A Time Domain / No. of Reps or Rounds (volume)
3. Loading, where applicable.

Every single part is as important as each other and in order to do the workout “as prescribed” all 3 parts need to be met.

If hitting the movement standards has you losing out on load or time/reps

Or if hitting the load has you losing out on time/reps or movement standards

Then is it really worth it?

It is a common misconception that in order to progress, you gotta go heavier or do the workout exactly as written - but - in doing so what are you missing out on?

Most likely progress, volume, safety but without fail, you’re missing out on intensity.

So, instead of chasing “as prescribed” chase intensity and impress us with your ability to do the workout as it was intended by hitting the, well, intentions.

If you don’t know what those intentions are, then ask. Any programmer who knows what they’re doing should also know WHY they’re doing it and what they want to get out of it. Then once you know, do what you have to do for YOU to get there.

Did you know that with each OFFSITE FIT workout, you get 4 options?

This means that no matter what equipment you have access too (and if that changes for whatever reason) you’ll always have a workout that suits. Every single day.

COMPLETE - for when you have all the equipment available
ESSENTIALS - for when you have the “essentials” - a box, a rope and dumbbells
BARE - for when it’s just you
SANDBAG - for when you have a sandbag or want to use a sandbag

If you’re looking for a track that covers all bases and ensures that no matter where you are and what you have you can get your workout in - OFFSITE FIT is for you.

Workout briefs and intentions, warm-ups, specific prep/progressions, scaling options, cool downs also included - written by expert and qualified coaches.

Start today ultra-athlete.com.au 🔥

Virtual athletes redefine dedication.

They recognise that action precedes motivation, and they hold themselves accountable to their goals.

Perfection is their foe, imperfection their ally, as they build consistency. For them, discipline is a product of daily habits, while motivation is mere fiction.

They comprehend that change is a gradual process, to be actively engaged in over time. Every moment, even the small gaps between meetings or an extended nap, is an opportunity. Yet, they don’t leave success to chance – they create and schedule their opportunities.

Because training is a priority.

Knowing when to seek help is their strength; they understand no one has to face challenges alone.

In the virtual arena, they are not just players; they are creators of their own success.

The Ultra Athlete mindset.

Ready to conquer your 2024 goal of competing in your very first triathlon?

Dive into the ultimate 12-week journey with our Couch to Sprint Triathlon program written by champion triathlete herself!

Week by week, we’ll guide you through the swim-bike-run adventure, turning every sweat drop into a triumph. There is absolutely no prior experience required - just bring your determination and that new year courage.

This 12 week training block will completely change your fitness, your mindset and your life.

🏊‍♂️ Unleash your inner mermaid in the pool.
🚴‍♀️ Pedal through scenic routes and conquer the road.
🏃‍♂️ Lace up those running shoes and finally run that first 5km.

It’s time to embrace the challenge, break through your own boundaries, and emerge as a triathlete. This is your moment!

Ready to start crushing your goals? Download your program right now via our linktree or head straight to - ultra-athlete.com
You’ll find all our programs under our SHOP tab 👟