Turning an Injury into an Opportunity – Coach Dan

I just want to take a moment to reflect on the photo above. It is a particularly strong, and intense looking photo of me doing a poolside muscle-up while on holiday. What you can’t tell from this image, is that I’ve actually just recently pulled my hamstring and I’m searching for a way to keep pushing myself past my limits by working on one of my biggest weaknesses – swimming.

Unfortunately, when it comes to adding intensity through our workouts our movement patterns may shift into the wrong direction at the wrong time, leaving us with a whole lot of recovery time on our hands. These things happen, but there is a right and a wrong way to take it on for the sake of your own mental health.

So you’re in the zone until suddenly you hear and feel a noticeable crack/pop/tear, and in this moment you know something is not quite right. What do you do?

1.Don’t Panic or Overdo it
It’s going to be a foreign feeling that you’ve just experienced, and you’re bound to have all of the adrenaline and blood pumping through you from the movement you were just trying to do. First things first – chill out and take a second to assess the situation. Especially when you are in an intensity filled environment, it’s easy for you to shrug something serious off and push through the pain, but if it’s serious (and you will know how it feels when it’s serious) pull yourself out of the game and get it checked out.

2.Soak it all in
As soon as it hits you that you may have just done something that is going to affect your lifestyle on a daily basis, it’s normal for it to be a bit overwhelming. You’ll find yourself replaying the moment to try to understand what went wrong, what you could’ve done differently, competitions that you were planning to take part in, etc…

Take a bit of time to let all of these thoughts swim around in your mind, but don’t let it get to you too much. As an athlete it’s normal if not expected that these setbacks will come from time to time. Try to think of the positive things you can take from the moment and move onwards with it.

3.Rest and Actively Recover
It’s of course important to get yourself seen to by a specialist who will give you some further guidance regarding your path to recovery, which may be longer than you want it to be. While you wait for this appointment – try to think of what you CAN do rather than what you CANNOT do. Typical injuries require that you don’t add significant load, or impact to your body. Cycling, swimming and rowing are all great active recovery movements to keep the blood flowing as long as you are pain free.

Have you been thinking about getting better at something but haven’t properly put the time towards it? If you can do it pain free, now is the time to take advantage of your situation and get stuck into it!

If you feel completely hopeless and still have no idea what you can re-direct your focus to, get in touch your coaches we’ll do our best to help you out!

Week 10 Programming for July 23rd to July 28th


A) Strict Press
3 @ 70%
3 @ 80%
3+ @ 90%

B) 20 min. EMOM
12/10 Cal Row
3 Power Clean and Jerk 80/52.5kg
*Score = number of successful rounds


A) Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%

B) 2 x 40m front rack walking lunge
*As heavy as Possible
3 min rest

C) Death by air squats in 30 Seconds

4x 30 On/30 Off
With 2 minutes rest between stations
Jumping Squats
Dynamic Step Ups


3 Rounds of:
400m Run
2 Bar Muscle Ups
4 Chest To bar
6 Toes To bar
20 Calorie Row
2 Ring Muscle Ups
4 Ring Dips
6 Hand Release Push Ups
50 Double Unders

A note from Coach Milo: This is a high skill session but break it down to something that works for you. For example if you have no Muscle ups then we can change the movements to 2 Chest to bars , 4 pull ups and then 6 toes to bar etc.

For the ring element if you are working towards them then complete low ring transitions, ring dips and hand release push ups. These are just examples. The coaches will make changes to suit your skill as needed ! 🙂


A) Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%

Pairs Workout For Time:
42 Deadlifts 100/65kg
42 Toes-To-Bar
1000m Row
30 Deadlifts 100kg/65kg
30 Toes-To-Bar
750m Row
18 Deadlifts 100kg/65kg
18 Toes-to-Bar
50m Row
*Working athletes must tag in non-working athletes on each transition*

1 Second Penalty for Each rep not completed


A) Overhead Squat
3 @ 70%
3 @ 80%
3+ @ 90%

B)4 min Window for each set:
Set 1: 40/30kg
20 OHS
10/8 MU

Set 2: 50/35kg
15 OHS
8/6 MU

Set 3:
10 OHS 60/40kg
6/4 MU

A note from Coach Milo: If no muscle ups then we will be working on the pull element today so scale down to Chest to bars / Pull Ups / Hard Ring rows


A) 6 Heavy Sets, 2 Position Hang Snatch (knee, hip)

B) Max Effort strict Pull Ups + 5 min. EMOM @ 40% of ME set

C)Chipper for time:
40 Alt DB Power Snatch 22/16kg
40 pull ups
40 SA DB Thruster (20 each) 22/16kg
40 T2B