strength training for triathlon

Lunge your way to Faster Bike & Run splits.

Lunge your way to Faster Bike & Run splits.

Lunge your way to FASTER Bike & Run splits!

'the' F$#@ You Friday workout

'the' F$#@ You Friday workout

Will & Determination are the only 2 things that can get you through this workout......

'The' F$#@ Friday Workout

'The' F$#@ Friday Workout

Todays #FYF is Deadlift Heavy, I know....youre welcome!

How to do a Landmine Squat

Landmine Squat tutoriol


The Kettlebell Deadlift; 3 variations

How to do a Kettlebell Deadlift The kettlebell deadlift. A great way to get the benefits of posterior chain work with out needing a large weight load. The design of the kettlebell also allows for a more center oriented weight location. Reducing the risk of lower back injury.

'The" F$#@ You Friday Workout

'The" F$#@ You Friday Workout

Warm weather means outdoor workouts & training.  Today's #FYF is a solid Metabolic Conditioning workout......

'The' F$#@ You Friday Workout

'The' F$#@ You Friday Workout

Grab a Heavy Kettlebell and.......

Dead Lifting for the Endurance Sport Athlete

Dead Lifting for the Endurance Sport Athlete

Swim, Bike & Run FASTER and with more efficiency......I present the DEADLIFT!

F$#@ You Friday, Workout #11....#FYF

I hope by now you are stoked for Fridays, simply because of these workouts!  Today's routine is a nice smooth flow where all the moves look like one singular move.  Each should be deliberate & executed with perfect form. Sounds and looks easy....don't be fooled, eat your Wheaties for this one.

Enough of the appetizer, lets serve up the Entree.....

Warm Up:

10 Min Light Cardio


FYF Main Set:   Kettle Bell  20 Minute EMOM

This is a Smooth Flow Sequence

KB Push

KB Dead Clean to

KB Squat to

KB Single Arm Shoulder Press (1 each side) to 

KB Swing x 5



CD is light Cardio and Stretch


We would greatly appreciate it if You would SHARE this workout on Social Media with all your Training Buddies! The SHARE button is at the bottom of this page.

Cheers and Have great weekend, WES

F$#@ You Friday, Workout #9

It's the last day of the work week, time to send it home with a Bang and a Big ole' Middle Finger. Lets fire it up 110% and knock this out of the park!

Cheers, Wes

Warm Up 10 Minutes Light Cardio and Dynamic Stretching


Main Set x 5 Rounds (advanced) or 3-4 Rounds (Intermediate)

Off Set Push Ups x 10/10

KB Goblet Cossack Squat x 10/10

KB with Resis. Band Upright Row x 20

Assault Bike 2 Minutes

Plank (On Elbows) :60 sec


Note: Use a sense of urgency but perform at a pace that each movement is executed with perfect form.


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F$#@ You Friday! Workout #4

TGIF-YF, it's time to earn that weekend!

We are keeping it simple today....brutally simple. You will need a pair of Kettlebells or Dumbbells and a Row Machine.

Row for 10 Calories

Thrusters x 21

Row for 20 Calories

Thrusters x 15

Row for 30 Calories

Thrusters x 9

Row for 40 Calories

Thrusters x 6

Row for 50 Calories

Thrusters x 3


This a "For Time" workout. You should be Redlining the entire time. Digging deep to see what you really have?!

 Do this along with a training partner or two, to get those competitive juices flowing!!

Cheers, Wes