GORUCK's Rucker 2.0 - a purpose built rucksack - no laptop compartment, more padding in the straps , and compatible with GORUCK Expert ruck plates.
Rucking

Rucking Accessories and Gear

Now that you’ve picked out your ideal rucking backpack you should look at some rucking gear that helps you get the best packing and storage efficiency out of your backpack. We’re going to review several rucksack accessories. These choices have been vetted by rucking enthusiasts – so consider them the “best of the best”. MOLLE We’re going to mention “MOLLE” a lot in this article. MOLLE, or Modular Lightweight Load-carrying Equipment, is the military’s solution for versatile equipment loading and accessories. The most important feature of MOLLE is the rows of heavy-duty nylon (also called PALS) stitched into equipment that let you customize and configure as your needs dictate. Rucksacks like the GORUCK GR1 contain both internal and external MOLLE [Read more …]

An air bike (also called an assault bike) workout in a CrossFit box.
Exercise

28 Awesome Assault Bike Workouts

The assault bike (also commonly called an air bike, or fan bike) is an awesome, calorie-burning workout. Why? Because it’s a total body effort – you push, pull, and pedal against resistance that gets more intense the more you go. The faster and harder you go, the more resistance there is. The assault bike has earned it’s nickname: Satan’s Tricycle The assault bike can be used for steady state cardio or super-efficient interval style workouts. In this article, we’ll bring you a round up of 28 of the greatest air bike workout ideas. These all work great with the Assault Fitness AirBike, AirBike Elite, Rogue Echo Bike, Schwinn AirDyne Pro, and more. Assault Bike Workouts We’re going to describe some [Read more …]

Hoisting a kettlebell overhead - great single limb workout that builds strength, power, balance, and stability
Fitness Equipment

Buyer’s Guide to Kettlebells

Let’s talk about kettlebells – the versatile hand held weight that resembles a cannon ball with a handle. We’re going to explain why you should add kettlebell lifts to your workout, and what the best kettlebells look like. In this article, we’re going to highlight some of the best kettlebells around – those from: Kettlebell Kings, Rogue Fitness, and Fringe Sport. To understand what makes the best kettlebell, let’s recap how they are typically used. Where to buy kettlebells online? We’re an affiliate of Kettlebell Kings, Rogue Fitness, and Fringe Sport. Affiliate sales help us to bring great information about health and fitness to you. We’ve reviewed all the attributes of quality kettlebells, performed field testing, and have produced these [Read more …]

The Rogue Echo Bike combines heavy-duty steel, precision engineering, and convenient customization to forge a stronger, sturdier fan bike.
Fitness Equipment

Guide to the Best Air Bikes for Fitness

What is an Air Bike? An air bike, also called a fan bike, is an upright, stationary bicycle for indoor fitness use. The Rogue Echo Bike is a popular model, and is shown here as an example. It is different than traditional stationary bikes in that it uses air resistance to provide a limitless range of work. When you pedal, you are moving a fan. The harder you pedal, the more air resistance is provided. An air bike also incorporates your upper-body through the use of push and pull handles. This turns something that is traditionally just a lower-body workout into a low-impact, total body workout. You pedal, push, and pull your way to a full body workout. What is [Read more …]

Prilepin's Chart (or table) shows the optimal intensity (% of 1RM) and volume (total numer of reps) for Olympic weightlifting training as observed by AS Prilepin - who was a junior and national weightlifting coach for the Soviet Union.
Exercise

Prilepin’s Chart Explained

Prilepin’s Chart is a table of optimal Olympic weight lifting rep ranges to be used for training. It was created by A.S. Prilepin, a Soviet era sports scientist. The chart was created by reviewing the training journals of thousands of weightlifting athletes. It is meant to portray the optimal number of reps per set, and total rep count (volume) for power training required for the Olympic lifts (the Snatch, and Clean and Jerk). The chart, also called Prilepin’s Table, is as follows: The first column shows the training intensity – the percentage of 1RM (1 Repetition Maximum) being used. The second column lists the number of reps per set observed during training. The third column (this is the important one) [Read more …]

Rogue Color Kg Training 2.0 Plates - high quality bumper plates for training in the garage or home gym
Fitness Equipment

Why Do Olympic Weight Plates Have Colors?

The Olympic bumper plates used in competition weightlifting are colorful – and this is no accident. This isn’t just so they look nice – these colors serve a useful purpose. The colors allow someone to quickly and easily visually identify the amount of weight loaded on the bar. Who sets the standards for these colors? The International Weightlifting Federation (IWF) sets the specifications and rules for the equipment used in all Olympic weightlifting competition. The International Powerlifting Federation (IPF) requires a similar color code. And this is where we get the weight plate color coding required by the IWF: WeightColor 25 kgred       20 kgblue       15 kgyellow       10 kggreen       5 kgwhite       2.5 kgred       2 kgblue       1.5 kgyellow       1 kggreen       0.5 kgwhite       [Read more …]