<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[Aspire Strength]]></title><description><![CDATA[Aspire Strength]]></description><link>https://www.aspirestrengthandconditioning.com.au/blog</link><generator>RSS for Node</generator><lastBuildDate>Mon, 03 Aug 2026 06:54:42 GMT</lastBuildDate><atom:link href="https://www.aspirestrength.com.au/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[Saturday 28-12-24]]></title><description><![CDATA[Conditioning finisher: Reps of 10,8,6,4,2 -Burpee -KB Swing -Plate Seated twist (per side)]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/saturday-28-12-24</link><guid isPermaLink="false">676e825ce7cfced28ee85524</guid><pubDate>Fri, 27 Dec 2024 13:01:07 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Friday 27-11-24]]></title><description><![CDATA[Accessories: 2-3 sets of: -SA Half-kneeling shoulder press x 8-10 per side -DB incline curl x 10-12 -Hanging leg raise x 10-20 Mobility:...]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/friday-27-11-24</link><guid isPermaLink="false">676d27008d77311d4ec06b7a</guid><pubDate>Thu, 26 Dec 2024 13:01:03 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Tuesday 24-12-24]]></title><description><![CDATA[Conditioning Circuit - 3x5-7 mins at RPE 6 on/ 30 sec off: 1. Row x 5 / 8 cal. + DB Alternating standing Press x 8-12 (0-2 RIR) +...]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/tuesday-24-12-24</link><guid isPermaLink="false">6768c70b414039a202d4527b</guid><pubDate>Mon, 23 Dec 2024 13:01:09 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Monday 23-12-24]]></title><description><![CDATA[Conditioning: 2 x 10 rounds (20 sec on @ 9/ 20 sec off) Bike/Row Burpee *Switch rounds after every 2 stations *3 minutes rest between sets]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/monday-23-12-24</link><guid isPermaLink="false">6767e850d361a658c7072a44</guid><pubDate>Sun, 22 Dec 2024 13:01:09 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Saturday 21-12-24]]></title><description><![CDATA[Partnered Long intervals:(3.5 mins on at RPE 7/2.5 mins off): 1. KB swing x 15 + Bike 2. Sledgehammer x 10 p/s (Alt: Split-stance DB slam...]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/saturday-21-12-24</link><guid isPermaLink="false">6764cec6d361a658c7fe6a13</guid><pubDate>Fri, 20 Dec 2024 13:01:07 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Thursday 19-12-24]]></title><description><![CDATA[Accessories: 2-3 sets of: -SA Half-kneeling shoulder press x 8-10 per side -DB incline curl x 10-12 -Hanging leg raise x 10-20 Mobility:...]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/thursday-19-12-24</link><guid isPermaLink="false">6762ad9ac9cd7fb1d3d16674</guid><pubDate>Wed, 18 Dec 2024 13:01:10 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Wednesday 18-12-24]]></title><description><![CDATA[Core: 3 rounds of: -Waiters carry x LZ or 2 x u/b per hand -Seated twist x 10-15 per side -Plate/DB Hollow tuck x 10-15]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/wednesday-18-12-24</link><guid isPermaLink="false">6761536d11e3c1c34dc4b396</guid><pubDate>Tue, 17 Dec 2024 13:01:06 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Tuesday 17-12-24]]></title><description><![CDATA[Conditioning Circuit - 3x6-7 mins at RPE 6-7 on/ 30 sec off: 1. Row x 5 / 8 cal. + DB Big Z-press x 8-12 (0-2 RIR) + DB Lateral lunge x 6...]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/tuesday-17-12-24</link><guid isPermaLink="false">675fa1d627406be9b1cef367</guid><pubDate>Mon, 16 Dec 2024 13:01:11 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Monday 16-12-24]]></title><description><![CDATA[Conditioning: 10 rounds (20 sec on @ 9/ 20 sec off) Bike/Row SA KB Swings *Switch rounds after every 2 stations]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/monday-16-12-24</link><guid isPermaLink="false">675eac8212873a7dbe5e1e89</guid><pubDate>Sun, 15 Dec 2024 13:01:08 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Saturday 14-12-24]]></title><description><![CDATA[12 Days of Christmas Workout 1 - Street run or Bike x Base it on Run 2 - Lateral bound (Per side) 3 - Burpee 4 - DB hang-snatch (Per...]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/saturday-14-12-24</link><guid isPermaLink="false">675b314a95305eb47e791268</guid><pubDate>Fri, 13 Dec 2024 13:01:09 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Thursday 12-11-24]]></title><description><![CDATA[Accessories: 2-3 sets of: -Tall Kneeling curl to press x 8-10 -Bench dips x 8-12 -Sit-up over bench (hook feet under bench or dumbbells)...]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/thursday-12-11-24</link><guid isPermaLink="false">6758dc277a9b9ca4383ce8e3</guid><pubDate>Wed, 11 Dec 2024 13:01:10 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Wednesday 11-12-24]]></title><description><![CDATA[Conditioning: 6 rounds of: 2 min on @ 8 RPE/ 1 min off Bike x 4/6/8 calories          + MB side slam x 8-10 per side Row x 4/6/8 calories...]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/wednesday-11-12-24</link><guid isPermaLink="false">675764f940c39754f478afa1</guid><pubDate>Tue, 10 Dec 2024 13:01:10 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Tuesday 10-12-24]]></title><description><![CDATA[Conditioning Circuit - 3x6-7 mins at RPE 6-7 on/ 30 sec off: 1. Row x 5 / 8 cal. + DB Big Z-press x 8-12 (0-2 RIR) + DB Lateral lunge x 6...]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/tuesday-10-12-24</link><guid isPermaLink="false">67567ef7da44b65da103b2be</guid><pubDate>Mon, 09 Dec 2024 13:01:03 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Monday 9-12-24]]></title><description><![CDATA[Conditioning: 2 x 8 rounds (20 sec on @ 9/ 10 sec off) Bike DB Slams *Switch rounds after every 2 stations *3 min rest between rounds]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/monday-9-12-24</link><guid isPermaLink="false">6755573bff6334d1e2b3971b</guid><pubDate>Sun, 08 Dec 2024 13:01:21 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Saturday 7-12-24]]></title><description><![CDATA[Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike After each round alternate with below 4 mins each  1....]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/saturday-7-12-24-1</link><guid isPermaLink="false">675361b236d7c37699ae6858</guid><category><![CDATA[Daily Workout]]></category><pubDate>Fri, 06 Dec 2024 20:43:17 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Thursday 5-12-24]]></title><description><![CDATA[Conditioning Finisher - Pick one: - 25 / 45 cal. Bike - 800/1200m Row - Double Block Run Mobility Cool-down: - Band-supported leg-raise...]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/thursday-5-12-24</link><guid isPermaLink="false">674fe056d536db5bba8e1a74</guid><pubDate>Wed, 04 Dec 2024 13:01:08 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Wednesday 4-12-24]]></title><description><![CDATA[Conditioning: 2 x 4 rounds of: 1.5 min on @8-9 RPE/ 1 min off Bike x 4/6/8 calories + MB Slam x 10-12 Row x 4/6/8 calories +...]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/wednesday-4-12-24</link><guid isPermaLink="false">674ea6f52e478e87c147b69b</guid><pubDate>Tue, 03 Dec 2024 13:01:09 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Tuesday 3-12-24]]></title><description><![CDATA[Conditioning Circuit - 3x7 mins at RPE 6-7 on/ 30 sec off: 1. Row x 5 / 8 cal. + DB Alt. Shoulder press x 8-12 p/s (0-2 RIR) + lateral...]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/tuesday-3-12-24</link><guid isPermaLink="false">674d4e7e15c769c5f56684fa</guid><pubDate>Mon, 02 Dec 2024 19:01:07 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Monday 2-12-24]]></title><description><![CDATA[Core/Accessories- 2-3 sets -Slider Pike/Tuck x 10-12 -Incline curl x 10-12 -DB overhead extension x 10-12 Conditioning- 4 min...]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/monday-2-12-24</link><guid isPermaLink="false">674baf5c15c769c5f5618fc5</guid><pubDate>Sun, 01 Dec 2024 13:01:32 GMT</pubDate><dc:creator>Ravi</dc:creator></item><item><title><![CDATA[Saturday 30-11-24]]></title><description><![CDATA[Partnered Long Intervals - 2x5 rounds (2.5 min on at RPE 8/ 1.5 min off): 1. Row x 10/12 cal. /No push-up Burpees x 8-10 + Shoulder tap...]]></description><link>https://www.aspirestrengthandconditioning.com.au/post/saturday-30-11-24</link><guid isPermaLink="false">674994139d95c516446d5cd2</guid><pubDate>Fri, 29 Nov 2024 13:01:08 GMT</pubDate><dc:creator>Ravi</dc:creator></item></channel></rss>