Defying The Normal Course

The 'Defying The Normal' Course is an challenging but fun 6 week course. This is run by Karl at Pure Ready to take on the most intense workout you ever done?

The 'Defying The Normal' Course is set to push people to their absolute limit, to feel self achievement like they never felt before. The course involves many varieties of exercises from cardio, bodyweight and weighted workouts, all the things the body needs to get in the best possible shape. The 6 week course is £40. It is a one hour session a week. Friday 7-8pm
Saturday 10-11am

The course will a

Operating as usual


Amazing session by the DTN teams!!!

Two big workouts which were smashed up! The fittest levels of all the members are top draw and they are a pleasure to train.

Well done everyone!


This was the workout in all its glory 👍🏻


The first DTN session at the new venue was a successful one.

Both teams completed the workouts with max effort and determination.

Really nice to have some old faces back, as well as a few new.

Well done teams 👍🏻


Start of course Fitness Test complete!

This was definitely was of the hardest fitness tests the teams have done. Lots of Squats and lots of Burpees.

Well done everyone and we get to do it all again in 6 weeks 👍🏻


Looking for a workout to push you harder than you have ever done before?

Looking for an opportunity to train with some amazing like minded people?

Looking to get fitter than you ever have before? Then look no further than The 'Defying The Normal' Course

This is a 6 week Course, 1 session a week for just £40 at PureGym Southampton Central. The course runs on days:

Friday 6-7pm
Saturday 8-9am

Starting Friday 29th and Saturday 30th next week.

If you want to be apart of this great opportunity then get in touch asap. You won't regret it.


Defying The Normal Week 5

First workout concentrating on strength and technique. Followed by a long AMRAP (as many rounds as possible)

The effort was clear to see by everyone. Well done team and now let's smash the Fitness Test 👊🏻


Defying The Normal Week 3

Footage from Week 3 on 'The Defying Course'

Two tough workouts performed superbly by both the teams.

Super attendance as well, great work everyone.

Great to have some old faces back too.

Timeline photos 25/06/2017

Fitness test complete!

Amazing results by all the members on the fitness test

All members improved on the cardio fitness, strength and technique

Goes to show when you put the effort in, you get the results

Massive well done everyone, super proud of you all!

Photos from Defying The Normal Course's post 11/06/2017

DTN Week 4 in the books!

Workout 1 was 'Death By Thrusters'
Working your weight up through the weights until you were at your max!

Workout 2 was a Bodyweight AMRAP

The teams are churning and smashing these workouts, week in, work out!

Well done to all of you

Photos from Defying The Normal Course's post 11/06/2017

Week 3 was two completely different workout

The first was an ascending and descending ladder with Clean & Press

The second was a partner workout. Partner workout are always amazing for pushing yourself and your friend

Great session teams

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Week 2 involved two tasty, intense workouts!

It was nice to be able join in with the 8am team. I forgot how demanding this sessions are 😳

Massive well done to both teams


Fitness Test done!

Timeline photos 14/05/2017

What an amazing 6 weeks on the DTN Course!

All the members made massive improvements on their Fitness Test and also throughout the course

It's super exciting that we have 6 new members starting the new course, as well as the current members still smashing it week in, week out

Exciting times ahead on the 'Defying The Normal' Course

Timeline photos 03/05/2017

Week 5 on the DTN Course

First workout
EMOM (Every Min on the Min) 5 rounds
Min 1 Clean & Press 8 reps
Min 2 Jumping Squats 18 reps
Min 3 Press Ups 12 reps

Second workout
8 min window
Run 1km
Remaining time as many
Push Press as possible
2 min rest
6 min window
Run 600m
Remaining time as many
Burpees as possible
2 min rest
3 min window
Run 400m
Remaining time as many
Jumping Lunges as possible

Great effort by week Fitness Test

Timeline photos 09/04/2017

Week 2 smashed on the DTN Course

Week 2 involved one big workout, broke down into 3 parts

This is how the workout looked:

0-8 mins
Press Up
Front Squat
2 min rest

10-18 mins
Clean & Press
Burpees Over Bar
Butterfly Sit-ups
2 min rest

Run For Distance

Super proud of all the members, it was a sweaty one!!!


Week 5 was pretty brutal, consisting of two challenging workouts

First was an AMRAP (As Many Rounds As Possible) for 20 mins
5 Cleans
10 Press Ups
400m Run
Each round completed
Cleans go up by 5 reps
Press Ups go up by 10 reps

Second workout

Death By Burpees!!!

My teams smashed it up!


Week 4 on the DTN Course complete!

First workout was a 'Death By' workout. For anyone that has done one of these before, they will know it's a killer!

Second workout was a Partner Workout, which is always a great way to push each other to the max!

Well done teams 👍🏻


DTN Week 3 done and dusted!

First workout

Tabata on all these Bodyweight exercises

Press Ups

Second workout

For time
6 Burpees
10 Thrusters
6 Burpees
6 Burpees
10 Push Press
6 Burpees
10 Hanging Cleans
6 Burpees
10 Front Squat
2 Rounds
1km Run

Amazing effort. Seeing so many improvements in the members form and fitness

Love training them all, well done everyone


Week 2 on the DTN Course

Part One

EMOM 12 Mins
10 Hanging Cleans
16 Jumping Squats
14 Press Ups

Part Two

20 Min Time Cap
10 Thrusters
10 Burpee Box Jumps
15 Thrusters
10 Burpee Box Jumps
20 Thrusters
10 Burpee Box Jumps
25 Thrusters
10 Burpee Box Jumps
30 Thrusters
10 Burpee Box Jumps

A killer session with everyone doing amazing, well done all!


Start of course Fitness Test complete!

Great attendance and effort on both parts of the test

Here is what the teams were tested on:

Workout 1

For time
400m Run
Jumping Lunges
DB Sn**ch
DB Thrusters
400m Run

Workout 2

Tabata 4 intervals
As many reps as possible
Squat Thrusts
Butterfly Sit-ups

Now the scores are set up to be smashed in 6 weeks time

Well done everyone!

Timeline photos 17/02/2017

Fitness Test.......lets do this!


Week 5 on the DTN Course involved two different types of workouts

First was a EMOM (Every Min On The Min) working on form, quality over quantity

The second was a 'work for your rest' workout. You had 5 mins on the clock to perform a round of exercises and depending on how long you took, determined how long your rest period was

Great effort from all the teams


Cause for celebration on Week 3 on the DTN Course

It was one of our wonderful members Sally's 50th Birthday. So I thought how else to celebrate, other than a 10 exercise 50 reps workout, named 'Sally's Filthy Fifty Workout'

All the members put in a great effort, even I joined in the celebrates by having a go at the workout. Form and fitness are coming along nicely

Well done everyone, bring on Week 4


Week 2 on the DTN Course done!

I'm already seeing big improvements on people's form and also fitness after the Christmas break

Bit different to what the teams are used on the first workout. Concentrating more on technique and strength

The second workout was a high volume, leg dominant, killer!

Massive congrats to all that took part 👍🏻


So that's the first DTN fitness test done at PureGym Southampton Central

Great turn out, the new members did amazing and the veterans did great as always

I have a feeling in 6 weeks time there is going to be scores coming in

Top start everyone, well done

Timeline photos 03/01/2017

Defying The Normal is back!

The successful course that has been running for 3 years is now coming to PureGym

A one session a week course for 6 weeks at the cheap price of £30

This is the best way to push yourself out of that comfort zone and feel amazing about yourself

The course starts this Friday 6th Jan and they run on these days:

Friday 6.15-7.15pm
Saturday 8-9am
Saturday 9-10am

There is no better way to start out the year. For more information or to book a place then contact me asap. A lot of places have gone already so don't delay



Timeline photos 18/12/2016

Another year done on the Defying The Normal Course and another 12 Days Of Christmas workout done

No wonder you only do that workout once a was horrendous!

Well done to all my course members for another amazing year and I can't wait to start next year in a new venue

Bring it on 2017!

Timeline photos 04/12/2016

Another Fitness Test smashed!

A great end to a great course and also its been an amazing year for the DTN teams

How much everyone has come on through Fitness and Strength is incredible and everyone is such a delight to train

We have 2 more sessions this calendar year and then we go again and I can't wait!

Timeline photos 24/11/2016

Week 4 on the DTN Course

Really working on their conditioning on these workouts

First was EMOM (every min on the minute)

Followed by a lunge buster on the treadmill along with thrusters

Well done all!

Timeline photos 13/11/2016

Week 3 completed on the DTN Course

Working on strength and technique in the first workout

Followed by a tough 4 AMRAP (As Many Rounds As Possible) workout

Getting better every week teams, well done!

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