In Challenges,Training

The June Fitness Challenge

I’ve started doing monthly challenges (again) to improve myself and keep things interesting while I’m based back here in Perth. You can check out last months Cold Showers Challenge and the positive results in brought.

The challenge for this month is to really step up my training and take my overall fitness to the next level.

I want to improve the intensity of my efforts and get myself mentally, as well as physically prepared for some of the challenges I have coming up.

I’ll be training 6 days per week in a variety of aspects and will post every workout I do in a weekly update. I’ll use this platform as a mini blog to keep track of what I’m doing for the month.

This is a way to keep myself accountable and to provide a little extra motivation to push myself. It also gives you a little insight into how I generally train and get prepared for the various events I do.

I have 2 key goals with this fitness challenge:

  1. Get myself physically prepared for a 50km Trail Ultra-Marathon in July (The 3rd in fact..)
  2. Get myself mentally accustomed to pushing beyond my limits.

I’m aiming to climb Mt Everest in 2018. From everything I have read and studied on the topic, the real challenge is the mental aspect, pushing yourself day after day in such an unforgiving environment. I want to ensure I’m as well prepared for that as possible.




Some of the Key Activities:

-Running (Specifically 2x high intensity & 1x long endurance each week)

-Strength Training (With Weights)

-Muscular Endurance (Circuits, bodyweight etc..)



-Recovery (Beach swims 1x per week, foam rolling, stretching)

-Recreational (climbing, swimming…)


I will be sure to test out a few different training methods during this fitness challenge- Crossfit, Anarchy etc.. will probably get a trial. If you’ve got any recommendations, let me know!

Most importantly, set yourself a challenge and find a way to keep yourself accountable. That could be via blog, social media or simply by telling your friends. A friend of mine had a trainer at the gym who used to take underwear clad photos of all his clients at the beginning of a transformation. If they didn’t stick to the program or if they went about it half-arsed, he would print out the photos and stick them around the gym. Brutal but effective!

Find your own motivation..



June 1

Strength Training (47 mins)

Romanian Deadlifts- 60×10, 80×8, 100×8

Barbell Rows- 60×6, 60×6, 60×6

Db Clean & Press- 26×5, 26×5, 26×5

Pullups- 8,7 ,7


Dips- 8,8, 10

Core Circuit

Trx Rollout- 10, 10

Russian Twists (10kg Kettlebell)- 30, 30

Leg Changes- 30, 30

Side Planks- 30sec, 30sec (ea side)

Notes: Had a cold so took it pretty easy.

Foam Rolling/Stretching (20 minutes)


June 2

Labouring Work (3 Hours)

Tempo Run (25:09)

5.2km, 4.49km Pace

Notes: Cold interfering with my breathing. Couldn’t catch it at all from about the 4.5km mark. Felt asthmatic.

Cooldown Run


Walking (8km)


June 3

Walking (4 hrs)

Foam Rolling/Stretching/Core (30mins)

Planks- 1:30, 1:30, 1:30


Bridges- 1:30, 1:30, 1:30


June 4

Labouring Work (4 hours)


June 5

Kokoda/Run Workout (1:21)

5 Laps Kokoda Trail

2km Run

4 Laps Kokoda Trail

2km Run

3 Laps Kokoda Trail

Notes: Ran out of light.. Couldn’t see the path.


June 6

Foam Rolling/Stretching (40mins)


June 7

Personal Training (1 Hour)

High Intensity supersets/circuits consisting of exercises such as:


-Lunge Presses

-Sandbag Carries



Notes- Killed me! Crazy cardio workout that relied heavily on muscular endurance and a bit of strength. 


June 8

2 hrs walking

5km Casual Run

Foam Rolling/Stretching (25 mins)

Notes- Sore as hell glutes after yesterdays workout


June 9

Treadmill Intervals (6.4km, 33:40)

5x Intervals- 800m @ 15.5km/hr (3:52 Pace) -> 300m @ 6km/hr

1km Cooldown

Strength Training (1 Hour)

Romanian Deadlifts- 20×10, 40×10, 60×10, 80×5, 100×5, 120×5, 130×5

Military Press- 20×5, 30×5, 40×5, 50×5

Barbell Rows- 40×5, 60×5, 65×5, 65×5, 65×5

Dips- 10, 10, 10


Lat Pulldowns- 47×10, 54×10, 54×10

Plank- 2:00, 2:00

Trx Rollout- 10, 10


Bosu Ball Mountain Climbers- 20, 20

2.5 hours walking

Notes:  Felt great Back to 100% after cold


June 10



June 11

Moving Furtniture (4 Hours)


June 12

Indoor Climbing (1:30)

Strength Workout (1:20)

Squats- 20×10, 40×5, 60×5, 70×5, 80×5 (stopped there as lower back tight and sore)

Renegade Rows- 16×10, 16×10, 16×10

DB Clean & Press- 16×10, 16×10, 16×10

Rowing Machine (lvl 10)- 500m Intervals- 1:42, 1:41, 1:38

5km Run- 25:30


June 13

Foam Rolling/Stretching (25:00)


June 14

Trail Hike/Run– (20km, 2:34)

Hiked first 45mins then ran the rest.

1x lap of Eagle View trail then 5km return-run to ‘Swan View Tunnel


Wednesday 15th June

Foam Rolling/Stretching (30mins)


Thursday 16th June

Personal Training Session (1:20)

Stretching & functional strength Training


Friday 17th June- Sunday 19th June

Stirling Ridge Walk.

Around 21 Hours Hiking Total over the 3 days. 15kg Pack and rough terrain.


Monday 20th June

Stretching & Foam Rolling (20mins)


Tuesday 21st June

Strength Workout (45mins)


Bench Press- 20×10, 4010, 60×8, 65×7 (first time doing these in a ages, took it easy)

Pullups- 7, 7, 6

Lying Leg Curls- 35×12, 45×10, 45×10

Db Rows- 20×12, 24×12, 24×12

Bosu Ball Mountain Climbers- 20, 20


Bosu Planks- 1:00, :45


Wednesday 22nd June

High Intensity Cardio (40:00)

Treadmill (4.6km, 22:39)

Start at 9km/hr. Add 0.5km/hr every 300m. Got to mid 16.5km/hr

500m Rowing- 1:42, 1:48



Thursday 23/6

Strength Workout

Squats- 20×10, 40×10, 60×5, 70×5, 80×5, 90×5, 100×2

Dual Cable Pulldown- 33×12, 40×12, 47×12, 54×10

Military Press- 20×10, 30×5, 40×5, 50×6

1arm Cable Row- 8.75×12, 11.25×12, 13.75×12

Ab Rollouts- 10

Bosu Situps- 20, 20



Friday 24/6

3 Hours Casual Walking

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