Wednesday, 26 October


Strict Pull Ups

1 Max Unbroken Set

EMOM (1:30) X 5, 40-50% of Max Unbroken Set Reps

“Freaky 4k”

Every 6:00 x 5 Rounds:
800 Meter Run
Max Bodyweight Reps:

Round 1: Pull-ups (LvL2 Chest-to-bar pull ups) (LvL3 Ring Muscle Ups)
Round 2: Push-ups (LvL2 Handstand Push-ups) (LvL3 Strict Handstand Push-ups)
Round 3: Ab-Mat Sit-ups (LvL2 Toes to Bar) (LvL3 GHD Sit-ups)
Round 4: Air Squats (LvL2/3 Alternating Pistol Squats)
Round 5: 10m Shuttle Runs

*Score = Total Reps

Additional Work

  • 45-60 Zone 2 Cardio Run/Row, every 5 mins complete 60 double unders


“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.

Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.

Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.

It starts with awareness of where we currently are. Brutally honest self-reflection.
It then turns into a choice… a choice of lens that we will view the world in.
Change our perception, and we change our world.

Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”


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