As a coach we have a couple of different roles we play to you as an athlete. Our first and foremost role is to make sure that you are safe throughout the workout. The second thing would be to ensure that you are doing the movement as close to correctly as possible bearing in mind any individual issues you might have. The next part would be to hold you accountable for the workout that you do and lastly is to motivate you throughout all of those steps. Depending on the day, and depending how you are as an individual will determine which one of those roles we play for you that particular day. If we see that you are having a bad day then we aren’t going to nitpick you on form when we know that it was just a struggle to get into the gym. So we want you to be able to blow off some steam and just get a good sweat on. Here you will probably get more of a cheerleader. If you are a newer competitor or someone that is just in for general fitness then we won’t be slamming you on not reaching full range of motion over and over and over. Although we will tell you when we see it. But our object will be more to keep you safe and happy and to get the best workout possible. If you are a competitor or an aspiring competitor and we will be on you more for full range of motion or form. With all of these different scenarios it is a two-way street with the athlete and the coach. Remember our objective is to help you reach your ultimate fitness level at whatever level that might be while enjoying the journey of fitness here at the Inferno. Your objective as the athlete is to take the coaching as best as you can and apply it so that you get the results during your workout. We are here for you. If you need something from us let us know. Now let’s see what amazing things we can create together :-) FEEL THE BURN!!!



INFERNO Warm-up x 3

Complete the following:



With a Continuous Running 30:00 clock

1 Round Every 8 minutes:

.......Rd 1)  400m Run + 20 reps Deadlift (185/135, 40%1RM, wt to get 25-28UB)

.......Rd 2) 400m Run + 15 reps Deadlift (225/155, 50%1RM, wt to get 20-23UB)

.......Rd 3) 400m Run + 10 reps Deadlift (275/185, 60%1RM, wt to get 15-18UB)

.......Rd 4) 400m Run + 5 reps Deadlift (315/225, 70%1RM, wt to get 10-13UB)

*Must finish under the time frame or for every second over the time you must do 1 burpee during the rest time.  Men: 2:00, Women: 2:15. Example:  a guy finishes the 2nd round in 2:17.  He must then do 17 burpees in the 6 minutes of rest time before the next round. 

*Max of 25 burpees each round

*yes this mean to GO FAST!!!







MWOD:  loaded hip for better stability and torsion