Tuesday will be time for hero workout Michael. We have done this workout back in September of 2022. Have a look in your notes to check out your previous times and see what you will need to do for a personal record. For me it was just about getting through the workout and being ready to coach you all through a good hero workout. Will tomorrow be a training day or an opportunity for a big personal best? Only time will tell. We look forward to seeing you.

Thought of the day

“No matter how dirty your past is, your future is still spotless.” –Drake

Okay the quote of the day has nothing to do with today subject but I feel like we don’t get enough Canadian quotes on this blog. We are almost one twelve of the way through 2023. Time flies when you are having fun. How has your year begun and have you been able to set a clear vision of what you want to work on? No problem if you have not yet and it not too late to create your vision. What are you willing to put into your fitness to help accomplish your goals? If you need support with this, reach out to your Empower coach we are here to support you on your fitness journey.

The end of 2022 has offered some challenges for me but I am happy to say in spite of these challenges my training is on track. Every day will not be a personal best but it will offer an opportunity to stay on track towards the bigger goals. Two questions I will leave you with for your vision: 1. what are we working towards? 2. What are you willing to do to get it?




Warm up

Dynamic warm up



Back extension/ curl ups

Sit up




3 rnds

800m run

50 Back extensions

50 sit ups


Cool down

  • Leon