Sundays are for what you’d called recovery runs: 10km on the road, at a fairly quick pace, when your legs are a bit stiff and it’s freezing outside and you’d really just rather not

The way I see it, it’s from this point on where I should be hitting and surpassing the maximums I set in our pre-challenge tests. #BringOnTripleDigitClub

Simple, brutally effective and works your core 85% harder

Bigger weights, much bigger, and more running: each weekend I spend 10km on some pretty tough trail and another ten, and fast ones too, on the road

The exercise still heavily targets your shoulders, but it limits the press’ range of motion so you don’t have to bring your arms completely overhead

Although still exhaustingly awesome, things were slightly different this week. Week 5 of the #MHStaffChallenge happened to coincide with an assessment week at the High Performance Centre at SSISA. I wasn’t overly fazed by this change in the routine though, as I like...

The plank jack complex that’ll carve your core

Discover the best ways of revealing your six-pack

BJ Gaddour shows you how to do the single-calf raise in 3 different ways

I loved gym, the routine, the silence from the outside world when my earphones were in, 5 times a week. But after spending 5 weeks with the fellow comrades at Black River CrossFit, I’m never looking back.

Trail running: it’s not work if it’s where you live

This guy pulls off impressive calisthenics moves on the bar