Hostyle Conditioning

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Hostyle Conditioning delivers an exceptional workout

We do a ton of different workouts here at Hostyle conditioning everyday. I’d like to think they are all awesome. For the most part they are very good and challenging.

As I watch a workout go from paper and pen – to the white board – then into action I get to see the reality of the workout and how it really impacts the group that’s performing it.

Every so often A workout come up that really rocks the group, pushes their limits yet is doable. This kind of work really gets the individual jacked both physically due to the work needed to complete but also provides the person(s) with a huge sense of accomplishment and pride upon completion.

Today we hit that perfect workout scenario.

The 6 pm version was the advanced version


Mobility Warm up – then

Prowler Singles +16 kg Kettlebell – 4 singles

Ball Slams – 75

Timed portion of workout

Part #1


Squat    1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 reps



Inch Worm

Time for section #1

No Rest

Part #2


Squat    1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 reps

Chin Up


Push Up

Total time after  Section #2

Part #3

Row 1000 meters

Total time after section #3


So it works like this, for part #1 and #2

You complete 1 rep of each exercise then start back at the first exercise and do them all for 2 reps each then right back up to the top and do 3 reps and repeat until you get to the final set of 10 reps of each exercise.

Do the same for Part #2

Then right into Part #3 the 1000 meter row.

Here are the results for the workout

Part #1

Nick 11:04

Jojo 11:21

Fuego 15:59

Todd 16:01

Beard 22:29

Part #2

Nick 19:42

Jojo 22:29

Fuego 30:11

Todd 31:45

Beard 37:11

Part #3

Nick 26:06

Jojo 28:49

Fuego 35:43

Todd 37:22

Beard 42:43

Everyone who did this workout was truly ravished. This workout tested their strength, conditioning, and mental toughness.

Here is what the workout looked like on the big board….

Here's How the workout looked on the big board

Here is what the workout looked like on Nick..who completed it in 26:06

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25+ Years Personal Trainer - Specialize in Men and women over 40 Bench Press Athlete Best Comp Bench CPF 534 lbs Raw Feb 2017 RPS 550 lbs Raw April 2017 Founder Hostyle Conditioning Founder Hostyle Gear Founder Hostyle Kettlebell Systems

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