Aquila Fitness

Going to try something a little bit different here for a while. Instead of posting the full week’s schedule here on Instagram we are going to post one workout per week and highlight that workout and talk about it a little bit. Our members will still have access to the full week’s workouts in the Wodify app.

This particular day begins with some speed based deadlift work and is followed by interval machine based training is a repeat of one we have done several times in the past.

Speed work on the power lift offers and opportunity to work on both your form and your explosiveness and is often programmed in a place where we have done enough heavy training for the week and the body needs a little bit of a break.

The variable intervals on this workout offer a chance to vary the intensity from one interval to the next. Interval training is a crucial part of conditioning as it allows us to reach higher intensities than sustained efforts ever will.

The Rx plus values on this workout are attainable for a much higher percentage of our membership than the typical Rx plus offerings. If you feel that you are strong on the machines, do not hesitate to do the RX plus. Keep in mind if you are of a lower conditioning level in general, the Rx plus still may be attainable, but will likely limit the intensity that you will perform at.

When you see interval workouts like this, it is not the time to be chatting with the person next to you on the rowing machine. It is the time to challenge yourself and see how much discomfort you can endure and how quickly can you recover to reach that intensity again. If you have performed this workout in the past, check your score and do your best to beat your old time.

The machine based workouts tend to be easier to recover from physically leaving us fresh for strength training the following days.

As always in our program, each workout has its place in as part of the greater whole. There is a big difference between a good workout and a good program. We aim to make sure that each day delivers both.

We do not recommend doing the full Murph bc we don’t like tendonitis and being wrecked for the better part of a week of training. But half Murph is a pretty good workout. Or just, you know… go ahead and find out the hard way if you please 😆

We flat out pack an hour full of hard hitting work.

This life is a privilege. Never forget that. ❤️🕊️

While I assert with confidence that you will not find a more impactful fitness program than the one we provide, your own effort is more important than the details of the exercise program you perform. And while this program is optimized to maximize effort while keeping risk to a minimal level, it’s really up to you to show up and work for the result you want.

When you look around at those who look, feel and perform like badasses, recognize that their abilities are a direct reflection of their sustained efforts.

If you are looking for more, it’s time to dig deeper. The process is right here. Use the knowledge base of your coaches to figure out exactly how to optimize your efforts within your abilities. And recognize that your results will always be a direct reflection of the effort and mindset you bring to your workouts.

If you recognize that you are getting burnt out or losing motivation, it’s time to start journaling in the mornings. Write down your top 3 priorities or goals for each day, a line or two about gratitude and a line or two of affirmations. Check in at the end of the day with a line or two about what you did well and if you didn’t get something how you will accomplish it tomorrow. Do this for 30-days and you’ll be blown away at what you achieve and how you feel about it.