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RB100 Fitness

Relentless Bravery
Fitness Magazine

A mindset. A movement. A reminder that fitness isn’t about perfection — it’s about showing up, pushing through discomfort, and staying brave when it counts.

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Latest stories

Athlete performing a sandbag lunge on a gym turf lane, with running and strength equipment behind her.

HYROX · 13 Nov 2026

Danel Louw: Building Beyond Running for HYROX

Conceptual illustration of a corporate executive denied entry at a locked digital gate outside a Microsoft-themed building.

News

When the gatekeeper gets locked out: Microsoft’s karmic moment

13 Nov 2026

Athlete pushing a weighted sled in an indoor functional-fitness arena, with competitors and spectators behind her.

Sport

ATHX announces four-stop Elite Series and $250,000 prize pool for 2027

13 Nov 2026

Matt Wilpers Anniversary Ride: The HYROX Link

HYROX

Matt Wilpers Anniversary Ride: The HYROX Link

12 Nov 2026

focused sled push in an indoor hybrid-racing setting

HYROX

HYROX Hamburg Results: Adami Improves, Maurer Resets

10 Nov 2026

Your next session

Workouts

15-Minute Bodyweight Blast

15 min · Bodyweight

15-Minute Bodyweight Blast

No kit, no excuses: as many rounds as possible in 15 minutes of push-ups, squats, planks and burpees.

Beginner · AMRAP

an athlete maintaining controlled effort on an air bike, naturally lit gym

20 min · Cardio

20-Minute Air Bike Repeatability

This 20-minute air bike repeatability workout trains controlled hard efforts through two interval formats: six short accelerations, then three longer pushes. It suits intermediate hybrid athletes who want machine-only conditioning without running or lifting. Keep your output consistent, use the recovery periods properly and finish with four easy minutes.

Intermediate · Intervals

an athlete training with battle ropes, naturally lit concrete studio, charcoal sportswear

30 min · Fat loss

30-Minute Fat-Burning Circuit

Timed dumbbell intervals: 40 seconds on, 20 seconds off, to keep your heart rate up and your whole body working.

Beginner · Circuit

runner completing track intervals, morning light, charcoal sportswear

45 min · Cardio

45-Minute 800 m Repeats

Six 800 m reps at 5k–10k pace, the classic session for faster race times.

Intermediate · Intervals

Build towards your goal

Programmes

From your first 5k to stronger lifts and your next HYROX. Structured workouts, week by week.

a beginner performing a bodyweight squat, bright studio

4 weeks · General fitness

4-Week Beginner Starter

Three short sessions a week to build the habit, learn the basic lifts and get moving again.

Beginner · 3 sessions a week

adult performing dumbbell step-ups, naturally lit studio

6 weeks · Weight loss

6-Week Fat-Loss Kickstart

Four sessions a week mixing circuits, strength and easy cardio to start losing fat and keep it off.

Beginner · 4 sessions a week

a recreational distance runner on a tree-lined route, morning light

8 weeks · 10k

8-Week 10k Plan

Speed, tempo and long runs plus one mobility day to run a strong 10k.

Intermediate · 4 sessions a week

Take on the 100 fitness challenges

Are you up for it?

Athlete standing upright with two dumbbells overhead, keeping her torso aligned over her hips.

100 Overhead Presses: Can You Stay Stacked?

Athlete performing a shoulder tap from a high plank, with one hand touching the opposite shoulder and feet set wide for stability.

100 Shoulder Taps: Can You Stay Square?

Athlete performs a side-lying leg raise with hips stacked and upper leg lifted

100 Side-Lying Leg Raises: Keep Your Hips Steady

photograph of a steady bear hover with knees raised above the mat, naturally lit studio

100-Second Bear Hover: Stay Steady

athlete performing an upright kettlebell suitcase carry, naturally lit gym

100-Metre Suitcase Carry Challenge: Stay Tall Under Load

controlled standing calf raise, naturally lit gym

100 Calf Raises: Keep Every Rep Controlled

controlled dead bug heel tap

100 Dead Bug Heel Taps: Can You Stay Steady?

controlled back-to-wall arm slide, natural studio light

100 Wall Slides: Can You Keep Control?

standing toe raises with heels grounded, naturally lit studio

100 Toe Raises: Keep Your Heels Grounded

a controlled bodyweight hip hinge, naturally lit studio

100 Hip Hinges: Move with Control

a controlled towel grip squeeze, naturally lit studio

100-Second Towel Squeeze Challenge

an upright seated knee extension, naturally lit studio

100 Seated Knee Extensions: Sit Tall

Check out our exercise library

Need exercise inspiration?

Athlete performing a mountain climber on a blue mat, drawing one knee towards her chest while keeping both hands planted beneath her shoulders.

Mountain Climbers

Athlete holding a hollow-body position on a blue mat, with arms overhead, legs lifted and lower back grounded.

Hollow Body Hold

Athlete standing tall at the overhead finish of a dumbbell devil’s press, holding a dumbbell above each shoulder.

Dumbbell Devil's Press

Athlete performing a dumbbell lateral raise with both arms lifted to shoulder height and elbows softly bent.

Dumbbell Lateral Raise

Athlete performing a bird dog on a blue mat, extending one arm and the opposite leg with her back held level.

Cable Lat Pulldown: How Do You Build Pulling Strength?

Athlete performing a standing cable face pull, holding the rope ends beside her face with elbows raised.

Cable Face Pull

Athlete holding a forearm side plank on a blue mat, with legs extended and her upper hand resting on her hip.

Side Plank

wall-supported toe raise with heels grounded

Wall Tibialis Raise

189 exercises with technique cues, common faults and fixes.

Check out our HYROX article series

Caught the HYROX bug?

Athlete performing a sandbag lunge on a gym turf lane, with running and strength equipment behind her.

Danel Louw: Building Beyond Running for HYROX

Matt Wilpers Anniversary Ride: The HYROX Link

Matt Wilpers Anniversary Ride: The HYROX Link

focused sled push in an indoor hybrid-racing setting

HYROX Hamburg Results: Adami Improves, Maurer Resets

runner on a volcanic coastal route, mild winter sunshine

Canary Islands Training: A Hybrid Winter Base

Hot posts ✱

Race calendar

Upcoming events

HYROX

HYROX Cairo

Cairo, Egypt

HYROX

HYROX Dallas

Dallas, United States

HYROX

BOSS PARFUMS HYROX POZNAŃ

POZNAŃ, Poland

HYROX

Simplove HYROX Guangzhou

Guangzhou, China

HYROX

Chevrolet HYROX Rio de Janeiro

Rio de Janeiro, Brazil

Updated regularly

Strength

relaxed endurance runner on a lakeside path

6 Nov 2026

Marathon Fitness Maintenance: A Hybrid Athlete’s Guide

controlled calf-strengthening exercise in a naturally lit hybrid-training gym

5 Nov 2026

Tendon Health for Hybrid Athletes: Build Capacity, Manage Load and Keep Training

a controlled dumbbell farmer’s carry in a naturally lit gym

4 Nov 2026

Strong in the Gym, Capable for Life: The Case for Hybrid Bodybuilding

Updated regularly

Cardio

runner on a volcanic coastal route, mild winter sunshine

8 Nov 2026

Canary Islands Training: A Hybrid Winter Base

focused track interval runner

6 Nov 2026

Run a Faster 5K: How to Make a 50-Day Sharpening Block Work

triathlete cycling along a Florida-style coastal road

6 Nov 2026

IRONMAN Florida 2026: Early Qualification Drives Strong Field

Updated regularly

Sport

Athlete pushing a weighted sled in an indoor functional-fitness arena, with competitors and spectators behind her.

13 Nov 2026

ATHX announces four-stop Elite Series and $250,000 prize pool for 2027

triathlete cycling along a Florida-style coastal road

6 Nov 2026

IRONMAN Florida 2026: Early Qualification Drives Strong Field

youth runners beside an indoor swimming centre, winter daylight

5 Nov 2026

Winter Aquathlon Tour: A Youth Racing Focus

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