Strength and Conditioning solutions catered to the athlete

ABOUT CRYPTIC CONDITIOING

We specialize in strength and conditioning specific to defence, emergency responders, sport professionals and your average hitters.

Programming

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If you want to struggle walking upstairs

Workout:
5 Back Squats
5 Hip Thrusts
10 Heavy KB Swings
10 Toes to Bar
90sec Rest

10 Rounds

Intensity:
Squats & Thrusts @ 65-70% of 1RM.
No rest between exercises, move immediately into the next exe

Bar Complex w/ 30kg Bar

Workout:
5 Clean and Press
5 Back Squat
5 Alt Leg Lunges
5 Push Ups

Hands not to leave the bar
10 rounds for time

Scale:
If you want the extra spice add a punishment for hands leaving the bar before finishing. Punishment

Staple Session. 20min AMRAP

Workout:
AMRAP 20 Minutes
10 Push Press
10 KB Swing
10 Box Jumps

Intensity:
No rest, As Many Reps As Possible. The Push Press should be challenging (don’t go too light)

Scale:
Chose your weight during the warm up

2x Rounds For Time

Workout:
50 Box Jumps
25 Burpees
50 Double Unders
25 Kettlebell Swings
1000m Row
400m Farmers Carry (w/ 20kg)

Intensity:
2 Rounds For Time

Scale:
This is self paced, rest as needed.
Can switch the double unders for singles.

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Pew Pew

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#crypticconditioning #norest #conditioning
#trainerizeapp #trainerizetrainer #trainerize #programming #transformation #overhaul #custom #letsgo #cardio #crossfit #endurance #technique #traini

That’s not all. Climb the ladder again 🪜

Workout:
50 Push ups
10 Heaves
45 Push Ups
9 Heaves
40 Push Ups
8 Heaves
35 Push Ups
7 Heaves
30 Push Ups
6 Heaves
25 Push Ups
5 Heaves
20 Push Ups
4 Heaves
Then work back up the ladder replacing Push

Find a decent track & hook in

Workout:
1600m @ Best Pace Run
2 minutes Rest
X4

Intensity:
Best Pace

Scale:
Run your best pace, try to maintain the 2min rest. The rest time can be increased if necessary but keep in mind this is a Gut-Check Wor

For intensity & weight

Workout:
50x Bench Press
60x Chin Ups
100x Cable Hammer Curls
60x Tricep Push Ups
40x Upright Row
100x Push Ups

Intensity:
Intended cut off time: 45mins.
Record times & weights. Aim to improve next time.

Scale:
Warm

Grab a mate for this one.

This one becomes spicy, 2 meatsakes moving 2 jerrys and a 30kg sandbag. Seems simple enough.

Workout -
For time
5KM
2 x 20L jerrys
1 x 30kg sandbag.

Rotating through intervals on the Jerrys, the sandbag will be carried

HR Zone Training Cont’d

Straight out of our program, the ^above brief is the detail you can expect when working with us.

Finding Yours: 180 - Your Age = Max Aerobic Heart Rate. THIS IS THE BEST SCIENTIFICALLY PROVEN METHOD

Running Aerobical

GUT CHECK for your Thursday.

Righto, make this a heart rate nightmare.

Intensity - 30cals in the minute, rest the remaining 2 minutes. Hold this for as many rounds as possible out of the ten.

Tips - do the ten rounds…

www.crypticconditio

Maintain some steady rage throughout. Pick the intensity up towards the end if you have it in you.

Minute on each activity. Enjoy the rest.

www.crypticconditioning.com.au
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#crypticconditioning #norest #conditioning #cardio #endur

Straight out of our RAR Jack Of All Trades Program

Find the full 8 Week program at www.crypticconditioning.com.au

Anaerobic Workout:
5x 1km Intervals @ 1:1

Brief:
We like to view these sessions as critical. In essence it is the ‘gut&rsquo

For Time. Go

Workout: (reps of each)
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep

The exercises:
Tire Flips
Burpees
KB Swings (I used a DB)

Intensity:
For Time.

Scale:
Pick a good KB/DB weight. Pace yourself.

Tip:
Keep

Snatch/ Thruster Circuit For Time 🔥

Thanks @b_ryan_91

Set Up:
1 Barbell, so warm up then choose a weight good for 6x Snatches & 6x Squat Thrusters.

Workout:
Snatch ×6
Leg raises ×15
Squat Thrust ×6
Hand Release Push Up x15

Snake Bite, give ya mrs something to hold onto

Workout:
Heaves - Push Ups
10 H - 2 P/U
9 H - 4 P/U
8 H - 6 P/U
7 H - 8 P/U
6 H - 10 P/U
5 H - 12 P/U
4 H - 14 P/U
3 H - 16 P/U
2 H - 18 P/U
1 H - 20 P/U

Intensity:
For Time.

Scale:
Break reps up. Us

Get a solid warm up in then grind

Tip: Chose your bar weight to be reflective of your weakest link. Eg if your weakest lift here is the OHP at 20kgs, then that lift will determine your barbell weight for the workout.

Scale: If 20 minutes isn&rsquo

Testimonials

Jimmy (Australian Army Sniper)

I've been working with Cryptic Conditioning for almost a year now, and I could never have predicted how incredible the results would be. Luc is extremely Knowledgeable and pushes me to not only achieve but surpass the goals we have set by miles. The easy-to-follow programming helps take the stress of planning during an insanely busy schedule and fills in gaps where my knowledge is lacking. The workouts are tailored to me, and I look forward to each session. Luc is very reasonable, well-rounded person and trainer he ensures my training is of the highest quality and ensures my programming is consistently updated with my fitness needs. He has helped me immensely with running and strength training and I am performing to the best I have ever experienced in my fitness journey. I would Highly recommend Luc and the Cryptic Conditioning Team.
Lewis

Milney has taken a “no excuses” attitude towards my training and consistently pushed me to push myself until I adopted the same mentality. Through consistent, tailored programming backed by intricate knowledge and a passion for making people perform to their best, Milney has taken me from running once every couple of weeks to signing up for an ultra marathon within 12 months. I’d recommend to anyone considering Cryptic Conditioning; if you want results, take the plunge.
Ben

I have been working with Milney from Cryptic Conditioning for a while now and it has completely transformed my perspective on running. Thanks to the incredible training, support, and expertise, I have not only leaned to embrace running but have also accomplished a goal of completing a 50KM ultra marathon.
Before joining Cryptic Conditionings fitness program, running was something I never truely enjoyed. It always felt like a chore, and the thought of pushing myself to run long distances was daunting. However that has changed and I now look forward to a challenging day of training.
Emma

Josh is a wonderful coach, guiding me to make changes and work towards a healthy way of life! My movement and weight goals have helped shape the way I live for the better. I can’t thank him enough, he has kept me accountable through the whole process. Sometimes you need that extra push to make a change and I highly recommend him to anyone!

Strength and Conditioning solutions catered to the athlete

Jimmy (Australian Army Sniper)

Lewis

Ben

Emma

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