FG Super6 Series – Challenge 5

It’s a mental game…

Feeling tired? Sore legs? Long day at work? Just don’t feel to train? A lack of motivation is completely normal, everyone from complete novices to professional athletes suffer from a lack of motivation. The key difference between those who get results and those who don’t, is consistency and perseverance. If you’ve been following this Super6 Series, you’ll no doubt be feeling sore and tired. If you followed the Booster too, you’ll be even more tired. Forget it. Feeling sluggish doesn’t mean it’s time to rest. Hell no! The way you ‘feel’ actually has no baring on the success of your workout, you don’t need to be having an awesome day to have an awesome workout. Rest and recovery are indeed important for progress, however, they should be part of an overall training system and not determined by your emotions. Training according to how you feel will unfortunately get you nowhere. Today’s workout is all about mental strength, so buckle down, dig deep, and get into the gym for this workout. It is worth the effort.

Push, push, push… together we get fitter, faster & stronger!

Today’s workout adopts a different approach – rather than completing a set number of reps, this workout is based on time. The goal is to complete the circuit as many times as possible within a given time. Training like this requires mental toughness as there is a natural tendency to work less intensely and let the time pass. That’s the very point of this workout, not only will we be training your mind to tolerate maximum efforts but to do so when an easy option sits right in front of you. It’s your choice. Relax, and the workout will pass by all the same, or work like an animal, sweat like a dog and train your body and mind to operate at its max. During every minute of every second of this workout you get to choose, push hard or chill out. Train like a champion, or don’t.

Challenge 5
Beginner	Intermediate	Advanced
400m Run or Walk/run	400m Sprint	800m Sprint
12 Cossak Squats (no weights)	20 Cossak Squats (no weights)	12 Cossak Squats (with weight)
10 Renegade Row (no weight)	12 Renegade Row (with dumbbells)	10 Renegade Row (with dumbbells)
10 Shoulder Press	10 Shoulder Press (with dumbbells)	12 Push-press (with bar/ dumbbells)
5 Inchworms	5 Inchworms	8 Inchworms
Perform the circuit continuously for 20 min	Perform the circuit continuously for 30 min	Perform the circuit continuously for 40 min

All the exercises in today’s workout have been demonstrated previously, so if you’re unsure of anything watch the past videos or come find me in the gym.

The final Super6 Challenge is epic! So get some rest before you do it. I’ll be in the gym on Sunday to give it my all, so if you’re looking for company, come join me!

^{Challenge 6}