Retro Fitness focusing of improving you! Let us help you achieve your fitness goals and dream.
Couples that train together, stay together!
Finisher at the end of the session:
7- Calories
14- Dumbbell Deadlifts
21- V-up
4 Rounds for time!
07/07/2026
Knysna half marathon done & dusted 🤙🏻 months of preparation and training payed off… on to the next one!! 👀
5 rounds for time! No shortcuts. Just work 😤🔥
•300m - Row
•16 - Sumo Dumbbell deadlifts
•8 - Push ups Dumbbell renegade row
•8/side - Knee-to-elbow
Rowing to get the heart racing…
then it’s grip, core, and grit all the way through 💪
Deadlifts load it up, renegade rows test control,
and those knee-to-elbows? Say goodbye to your abs 😅
Pace it right… or pay for it later.
On the minute… every minute ⏱️🔥
Jump. Catch. Lockout.
Repeat.
8 box jumps.
8 power cleans.
8 overhead squats.
Finish quick = breathe easy 😅
Fall behind = welcome to the pain cave 😤
10 rounds of staying composed when it burns the most 💪
Complete each workout within its minute, the remainder of that min is your rest! 30min of beast mode!!
31/03/2026
Over a decade of olympic weightlifting experience and the weight may change but the grind doesn’t 💪🏻
Heavy or light the bar always wins 🫡🫠
21 minutes of non-stop spice 🌶️🔥
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• 7 Calories SkiERG
• 7/side Kettlebell hang sn**ch
• 7 Toe-to-Bar
• 7 Push Ups
21min AMRAP
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7-7-7-7… sounds easy until it isn’t 😅
SkiErg hits the lungs, sn**ches test the grit, toes-to-bar humble you, push-ups finish the job 💪
Simple numbers. Serious burn.
Stay smooth, stay moving, embrace the chaos 😤
Halfway through the week… time to earn it 😤🔥
20 min AMRAP — you vs you.
It starts with rhythm… ends with chaos.
• 50 Double unders
• 40 Air squats
• 30 V-ups
• 20 Calories Assault bike
• 10 Dumbbell devils press
Double unders trip you up, squats burn, abs give in, bike hits different…
and those devil’s presses? Pure disrespect 😈💪
Keep moving. Don’t negotiate.
fitness
Just a short summary of our cycling training for the
1.) Partner- Training for something hard and challenging is way better with a training partner! Shoutout too for the support and encouragement.
2.) Endurance- Definitely would recommend to train for endurance over speed & power. (Shifting focus on distance before focusing on time, improved our training and enthusiasm)
3.) Bad days- You are going to have bad days, if that’s falling off your bike (like you can see my face above). Or just not having the energy or body pains… take a break focus on recovery and come back stronger.
4.) Gym & weight training - strengthening your body in every other way will improve your cycling ability, and for those that aren’t serious cyclists(like myself)- this provides training for the same purpose with out wasting time on preparation for your race. (Weight training will always remain elite for any athlete and sport performance)
5.) Plan your cycling trips/ workouts - don’t just pitch up and do something, work with a goal in mind. If thats hill sprint or distance, or HIIT/weight training in the gym. Come train with a purpose or get yourself a coach to plan for you!
6.)Recovery - properly the thing I’m worst in doing myself. But overtraining and not strengthening, will delay you more than help you progress. Your body needs rest and you need to help it recover, proper warm up, cool down is essential and 10-15min stretch anytime a day helps!
12/02/2026
5km Sprint on the rower!! Completely went out to fast in the first km but was more consistent with the last 4km. Last km felt never ending 😂😅
Time to beat in a month time - 18:46.0
12/02/2026
5km Sprint on the rower!! Completely went out to fast in the first km but was more consistent with the last 4km. Last km felt never ending 😂😅
Time to beat in a month time - 18:46.0
| Monday | 05:00 - 18:00 |
| Tuesday | 05:00 - 18:00 |
| Wednesday | 05:00 - 18:00 |
| Thursday | 05:00 - 18:00 |
| Friday | 05:00 - 17:00 |
| Saturday | 08:00 - 11:00 |