Workout of the Day
Every 3:00 x 10 Rounds
6 Strict Pull-Ups
AMRAP Bike Cals to 1:30 mark
This 30 minute workout will take you through 30 heavy deadlifts and 60 strict pull-ups followed by an air bike effort to finish out the interval.
Deadlifts (30 reps)
These should be heavy and unbroken but most importantly, back extension should be maintained for all reps. If you find yourself unable to be consistent with your technique as the rounds progress, drop weight.
Recommended loading ranges would be: 315/275/185/155/-
Strict Pull-Ups (60 reps)
Complete no less than 6 reps per round. If this this is easy for you, add a Dumbbell between the feet or thighs for additional loading. Otherwise perform a banded pull-up or a 6-8 Self Assisted pull-ups.
These may be comleted in 1-3 sets per round.
Find a challenging but sustainable RPM/Cadence you can hold for the bike intervals. We don’t recommend an all out sprint, but it should get your heart rate up and draw a sweat.
Wim Hof Method seminar this Sunday at CFSBK
This Sunday, December 3rd from 2-6pm you can put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.
Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.
The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.
Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.
If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.
Who is this workshop for? This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.
Use discount code CFSBK !