performance — By emma boelter & dana vanpamelen

train like a muay thai fighter

Ever wonder what it takes to make it in the ring? Lucky for you, Muay Thai expert Tyler Scott has put together a list of key training exercises to ...
Mar 30, 2019 03 read article
performance — By jj peterson

how to run faster: a sprint workout

Sprints are a great way to boost your metabolism. High-intensity interval training has been proven to be one of the most effective fat burning meth...
Apr 12, 2019 01 read article
performance — By noam tamir

balance your body by unbalancing your workout

Our bodies are naturally unbalanced. Think about it: You use either your right or left hand to write. You carry your purse, backpack, or duffle on ...
Apr 07, 2019 02 read article
performance — By darren tomasso

deconstruct your ab routine

Abs. They’re highly coveted but we’re consistently going about them the wrong way. Your ab circuit is probably lacking, and maybe your six pack is ...
Mar 03, 2019 05 read article
performance | By JJ Peterson

How to Run Faster: A Sprint Workout

Sprints are a great way to boost your metabolism. High-intensity interval training has been proven to be one of the most effective fat burning methods. There are so many different ways to mix it up. Fitness is supposed to be fun! And as you can see from the below, you don’t need a lot of time or ...
performance | By Noam Tamir

Balance Your Body by Unbalancing Your Workout

Our bodies are naturally unbalanced. Think about it: You use either your right or left hand to write. You carry your purse, backpack, or duffle on one shoulder versus the other.  Even the way we walk is unbalanced by default because of our anatomy.  We have organs on different sides of the body a...
performance | By Emma Boelter & Dana VanPamelen

Train like a Muay Thai Fighter

Ever wonder what it takes to make it in the ring? Lucky for you, Muay Thai expert Tyler Scott has put together a list of key training exercises to get you in shape and sharpen your kickboxing skills. Muay Thai, which literally translates to “Thai Boxing”, is a martial arts combat sport that requi...
performance | By JJ Peterson

An EMOM to Get Your Sweat On

Gear up for this EMOM workout by the beloved JJ Peterson (@hiittrainer). EMOM workouts are intense, challenging, and get the job done. They train you in intervals, ramping up your heart rate while keeping things interesting by changing up the move every single minute. So dig deep and let's get s...
performance | By Darren Tomasso

Deconstruct Your Ab Routine

Abs. They’re highly coveted but we’re consistently going about them the wrong way. Your ab circuit is probably lacking, and maybe your six pack is too. You may set ambitious goals for yourself—completing 100, 200, or even 500 crunches—moving up and down from the floor vigorously until you feel a ...
performance | By JJ Peterson

Optimize Your Training with a Heart-Pumping Tabata Workout

If you love a good HIIT workout, then Tabata is your next step. Not familiar with Tabata? It's fairly similar to HIIT but with shorter rest and work periods. But be warned: shorter definitely does not mean easier. We asked JJ Peterson (@hiittrainer) to put together a Tabata workout that would pus...
performance | By Marcus Martinez

7 Tips to Get the Most Out of Your Workout

It happens to all of us. The best intentions and well-thought-out plans will inevitably be taken over by the duties of work, parenthood, or even just laziness. A good workout will do more than just make you sweat. The thing I try to impart on every attendee of a certification or workshop is that ...
performance | By JJ Peterson

A Ladder 100 Workout for the New Year

It's the new year and it's time to set our intentions. Hopefully we have entered the New Year with a new resolve to do better and be better, to ourselves and to those around us, both inside and outside of the gym.  So to start your New Year off with a bang, we asked JJ Peterson to put together a ...
performance | By Troy Murphy

An Olympian’s Workout To Get You Ready for Ski Season Part 2

Ski season has arrived and it's time to start planning trips to the slopes. If you haven’t already started, it’s crunch time to get your body ready for your first day on skis. Every skier knows that your first days on the hill can really punish your body. With a little preseason training, you can...
performance | By Troy Murphy

An Olympian's Workout to Get You Ready for Ski Season

Snow is flying and ski resorts are opening up all over the country! If you haven’t already started, it’s crunch time to get your body ready for your first day on skis. Every skier knows that your first days on the hill can really punish your body. With a little preseason training, you can avoid o...
performance | By Darren Tomasso

Max Out your Effort with this Full Body Landmine Workout

The landmine is one of my favorite pieces of equipment. Its versatility and ease of use makes it one of the most efficient and effective tools out there for building strength, endurance, and cardiovascular capacity. When time is limited, you can strategically use the landmine to help you shorten ...
performance | By Noam Tamir

A Bodyweight Workout with TS Fitness

The TS way of creating programs is Training Smart and Training Strong.  When creating programs we always make sure to do a thorough warm-up and prep the body for a workout. This includes addressing all the joints of the body and doing exercises to prepare the muscles for work. The workout starts...
performance | By JJ Peterson

An AMRAP Workout for Your Weekend

Sometimes 20 minutes is all you have to offer. And in the case of an AMRAP (as many rounds as possible) workout, 20 minutes is all you need. JJ Peterson (@hiittrainer) has put together a quick 20-minute AMRAP workout to get your blood flowing and your heart pumping.  STEP BY STEP Complete four 5 ...
performance | By CJ Finley

An Outdoor Bodyweight Workout

The temps are cooling slightly and now is the perfect time for an outdoor workout. We've teamed up with Cj Finley (@thriveonlife) to create a bodyweight workout tailored to your personal fitness level. So step outside and get started.  __________________________________________________________ WA...
performance | By Brock Reichert

Sweat for the Slopes: A Pre-Ski Season Workout

Skiing is just plain awesome. Where else can you fly down a 45-degree slope strapped to a couple chunks of wood and plastic at 30 or 40 mph? The skier's high is on another level of thrilling. It doesn't matter whether you're a weathered ski guide or a recreational novice, the first day on the slo...
performance | By Ben Checketts

Perform like a Pro

Given that a fall crisp is in the air, the greatest show on turf has returned and your body is looking down the barrel of a holiday hangover, we decided to bring you 3 workouts that will give you a taste of how a pro football player trains. Disclaimer: This training regimen is meant to be a sampl...
performance | By Ben Checketts

The Hotel HIIT Workout

Taking a vacation this summer with no access to a gym? Never fear, this workout can be done anywhere from a parking garage to a hotel room as it requires no equipment. HOTEL HIIT WORKOUT 30 seconds work / 15 seconds rest / 3 sets Complete each movement in round 1 and then start back at the top f...
performance | By Brendan Micik

Summertime Sand Sprints

The summertime is the perfect season to take your training outdoors. The beach is always a great idea on a hot and sunny day. The sand texture provides training grounds for elite competitors, from Olympic Athletes to Navy Seals. The resistance will challenge your steps and strengthen your legs an...
performance | By Tone House

8 Inspired Moves

This week we are getting a look behind the scenes of New York City's toughest workout, Tone House. Start by checking out our sit down with the founder of TH, Alonzo Wilson, found here and then get a small sampling of what this workout is like by following the routine outlined below. As always, be...
performance | By Ben Checketts

A Sit Down with Alonzo Wilson

With a litany a fitness studios in New York City it is very difficult, if not impossible, to stick out from the crowd. Tone House takes a different approach to fitness by incorporating elements of real athletic training, like plyometrics, speed work and agility drills into a class setting. I lear...
performance | By Ben Checketts

5 Great Spots for an Outdoor Workout

With Spring quickly approaching and Summer not too far behind, we are all looking for more excuses to be outside. One of the best ways to branch out is to swap your views of sweat-drenched treadmillers for the sunshine and fresh air. In other words, take your workout outdoors. We thought long and...
performance | By The Rhone Team

The "Not-So-Sweet" Sixteen

If you're anything like me, your bracket is busted, your ego is bruised and the only round you are looking forward to is the next pizza to show up at your door. Sure, your sister who has watched .000001% of the basketball you have is issuing a soul-crushing defeat with the fury of 1,000 suns in y...
performance | By The Rhone Team

Pull Up Power Up

The infamous pull-up. I have a faint memory of a 5th grade gym class where most boys in my class weren't able to do more than 3 pull-ups. I mustered a healthy double and dropped down feeling ok about myself until a tiny female gymnast named Kristen climbed with ease up the rungs, gripped the bar ...
performance | By The Rhone Team

Don't Skip This Leg Day

We all know the guy that walks around the gym, happily swinging his shoulders and puffing his pecks. He probably spends most of his time walking back and forth between the incline bench, the preacher curl and the mirror to take another selfie. Don't be like this guy. Muscles are great and upper b...
performance | By Philip Levi

15 Minutes of Fitness is All You Need

Here's a myth that needs some debunking. Fitness is some secret code and you must spend at least 60 minutes a day 6 days per week if you even hope to see any type of positive result. What I say is that fitness is an ideology but the requirements much less and are subjective to the user. You can ...
performance | By Kenton Boutwell

Boulder Shoulders

Sure, we all want our arms to be the main attraction of the “Gun Show.” However, if you really want to steal the show, then those guns need to be connected to grenade launchers and include the shoulder and trapezius muscles. I’ve got just the trick for you to turn those peashooters into grenad...
performance | By Evan Laveist

The Mad Man's Lunch Break

“Yeah, I see a difference in my body and energy when I workout, but I never have time to get into a gym to workout.” Does this sound familiar? Most guys complain about not having time to get into the gym to fit in a workout. I am here to tell you that all you need is 30 to 45 minutes and access ...
performance | By Philip Levi

The Key to Crushing Your Next Obstacle Course Race

I get asked a lot how I do some of the things that I do. How do I run up to the peaks of the mountains at Lake Tahoe? How could I carry a 60 pound bucket of rocks with no handle for 75 minutes without putting it down? How do I just "go"? The answer I usually provide is in the form of a question....
performance | By Ben Checketts

Get a Grip

I recently had the privilege of walking through Brooklyn Boulders, one of America's best climbing gyms, and could not help but stare in amazement as climbers easily scaled massive walls holding onto nothing but microscopic holds. If you're anything like me, these particular feats are impressive a...
performance | By Ben Checketts

The Treadmill Drill

You will not find a more polarizing machine in the gym than the old, yet reliable treadmill. Functional fitness enthusiasts besmirch its good qualities and focus instead on its inability to properly train the body for "real world situations." Let's focus instead on the virtues of the old fat-melt...
performance | By James Binder

10 Minute Kettlebell Flow

Kettlebells are one of our favorite tools for supplementing your regular training regime. Whether you are big into strength training, yoga or even running mixing in a good kettlebell workout can lead to serious gains. Although increasing in popularity, this strength tool normally has a reserved s...
performance | By Will Maloney

30 Days to Lean and Mean

How often do you come to the gym and repeat the same moves, lifts and routine? If you're saying "regularly" to yourself, then you're going to love this plan I've put together. While having a routine helps, it also becomes a liability to building your body because when done long enough without eno...
performance | By Adam Gura

The Ultimate Suck

34 hours into the Ultimate Suck, my beaten body laid triumphant on a bale of hay. I managed to place second in one of livestrong.com’s ten most extreme races, two hours before the race typically ends. Despite the race throwing at me three miles worth of burpee broad-jumps, a 10K of five gallon bu...
performance | By Ben Checketts

Training Like a Brute

Over the past year I had lost nearly 40 pounds, met many of my fitness goals and completely transformed the way that I looked. But to me, that just wasn’t enough to keep me interested.
performance | By James Binder

The Pistol Squat - A Beginner's Guide

We all know the feeling. You walk into your local gym, look eagerly at the white board and audibly gasp when we see it there in big, bold letters. The one exercise that you just cannot do. No matter how much you work for it, you just can’t seem to get the hang of it. For me that exercise was alwa...
performance | By Jeff Rizzo

Optimize Your Workouts With 1 Simple Tip

Finding time for a workout can sometimes feel impossible. We have a million things to do and by the time we’re done with those million things there’s no way we can convince our bodies (or minds) to get after it at the gym, even though we know we will feel better at the end. As such, the day drif...
performance | By Juan Lugo

The Turkish Get-Up: A Beginner's Guide

What if I told you that you could work on strength, stability, mobility and flexibility all in one movement. That you could make your body more resilient and injury proof. You could get your hips and shoulders stronger and more stable. I’m talking about the the Turkish Get-Up, a total body exerci...
performance | By Paul Dixon

How to Clean and Jerk

The sport of Olympic Weightlifting begins and ends with two complicated, compound lifts: the Snatch and the Clean and Jerk. The Snatch and Clean and Jerk are complex exercises that use large and small muscle groups. Athletes and amateurs have found that practicing these lifts with correct form i...
performance | By The Rhone Team

Become a Ringer: Gymnastic Ring Training 101

If you are anything like us, you have been captivated by the Olympic games and in particular the Gymnastic competition. These athletes are the equivalent of a BMW M3 as they pack amazing power into tiny frames. The result is (generally speaking) a breathtaking display of speed and power, but what...
performance | By James Binder

A Beginner's Guide to Running

Running: a word that either brings you joy or dread. No matter your stance, it is generally a part of life. However, if you do enjoy a nice run as part of your workout routine, or are hoping to add running into your exercise line-up soon, it is important to consider all the variables that take p...
performance | By Chaz Dawson

Great Hotel Gym Workouts

Hotel Gyms can certainly be disappointing but they don’t have to derail your entire program! With a little planning and resourcefulness you can still get a great workout in while out of town. If you’ve traveled as much as I have you know that no two hotel gyms look the same anymore. There’s no t...
performance | By Kenton Boutwell

Back and Biceps on Fire

In May, Rhone published my Sweat of the Week for your chest and triceps. I'm back today with a continuation for your back and biceps! To read the first workout before you proceed, click here. Day two of this workout series highlights exercises which target the muscles of the back and biceps. The...
performance | By Chaz Dawson

How to Train Like An Athlete

"You have to expect things of yourself before you can do them" - Michael Jordan No matter your goal, If you want to be successful at something in life it will definitely  require these two things: hard-work and consistency. We have become so accustomed to immediate results in life that some time...
performance | By Ian Jentgen

Train Like a Soccer Pro

The physical demands of modern soccer are serious. It’s no longer just about who is well conditioned and can run 6+ miles throughout the course of a 90 minute game. The real difference maker in today’s game is a offensive player’s ability to create separation and conversely, for a defensive mind...
performance | By Kenton Boutwell

Sweat of the Week: Chest and Triceps on Fire

Looking to increase the size of your chest and triceps or maybe you just need a routine? Look no further. In the following video, I break down three basic chest movements and one tricep movement. This workout is specifically geared towards adding muscle mass. First, you will perform the barbell ...
performance | By Ben Checketts

5 Workouts You Can Do Anywhere

Sticking to a fitness plan can be an immense challenge. Day in and day out you're hitting the gym, planning meals and showing incredible restraint when those cookies are being passed around the office. So why not shake things up a bit?  With Spring here and Summer right around the corner, now is...
performance | By Scott Stohler

Becoming A Road Warrior

Fasten your seat belts, stow your bag, buckle in those muscles, and drink plenty of water as we review how to stay fit while on the road. In today's world, people are traveling more than ever.  With ridiculous flight prices as low as $62 for an international flight from Miami to Colombia, there ...
performance | By Ian Jentgen

Becoming a 'Strongman' Through Odd Object Training

Functional fitness isn’t much of a fad anymore. It’s likely here to stay. With the growing popularity among people seeking a fast and effective workout, even the larger commercial gyms in the industry have started to accommodate for this shift, adding in functional equipment at every turn. One s...
performance | By Philip Levi

Sweat of the Week - No Gym Required

Staying in peak physical condition is a challenge for many a man on the go. I send this workout to many of my clients who frequently travel and find their business schedule presses them for time. You’ll notice the term “Pavel” will be referenced throughout these workouts. “Pavelling” should be d...
performance — By jj peterson

how to run faster: a sprint workout

Sprints are a great way to boost your metabolism. High-intensity interval training has been proven to be one of the most effective fat burning meth...
Apr 12, 2019 01 read article
performance — By noam tamir

balance your body by unbalancing your workout

Our bodies are naturally unbalanced. Think about it: You use either your right or left hand to write. You carry your purse, backpack, or duffle on ...
Apr 07, 2019 02 read article
performance — By emma boelter & dana vanpamelen

train like a muay thai fighter

Ever wonder what it takes to make it in the ring? Lucky for you, Muay Thai expert Tyler Scott has put together a list of key training exercises to ...
Mar 30, 2019 03 read article
performance — By jj peterson

an emom to get your sweat on

Gear up for this EMOM workout by the beloved JJ Peterson (@hiittrainer). EMOM workouts are intense, challenging, and get the job done. They train ...
Mar 24, 2019 04 read article
performance | By darren tomasso

deconstruct your ab routine

Abs. They’re highly coveted but we’re consistently going about them the wrong way. Your ab circuit is probably lacking, and maybe your six pack is too. You may set ambitious goals for yourself—completing 100, 200, or even 500 crunches—moving up and down from the floor vigorously until you feel a ...
performance | By jj peterson

optimize your training with a heart-pumping tabata workout

If you love a good HIIT workout, then Tabata is your next step. Not familiar with Tabata? It's fairly similar to HIIT but with shorter rest and work periods. But be warned: shorter definitely does not mean easier. We asked JJ Peterson (@hiittrainer) to put together a Tabata workout that would pus...
performance | By marcus martinez

7 tips to get the most out of your workout

It happens to all of us. The best intentions and well-thought-out plans will inevitably be taken over by the duties of work, parenthood, or even just laziness. A good workout will do more than just make you sweat. The thing I try to impart on every attendee of a certification or workshop is that ...
performance | By jj peterson

a ladder 100 workout for the new year

It's the new year and it's time to set our intentions. Hopefully we have entered the New Year with a new resolve to do better and be better, to ourselves and to those around us, both inside and outside of the gym.  So to start your New Year off with a bang, we asked JJ Peterson to put together a ...
performance | By troy murphy

an olympian’s workout to get you ready for ski season part 2

Ski season has arrived and it's time to start planning trips to the slopes. If you haven’t already started, it’s crunch time to get your body ready for your first day on skis. Every skier knows that your first days on the hill can really punish your body. With a little preseason training, you can...
performance | By troy murphy

an olympian's workout to get you ready for ski season

Snow is flying and ski resorts are opening up all over the country! If you haven’t already started, it’s crunch time to get your body ready for your first day on skis. Every skier knows that your first days on the hill can really punish your body. With a little preseason training, you can avoid o...
performance | By darren tomasso

max out your effort with this full body landmine workout

The landmine is one of my favorite pieces of equipment. Its versatility and ease of use makes it one of the most efficient and effective tools out there for building strength, endurance, and cardiovascular capacity. When time is limited, you can strategically use the landmine to help you shorten ...
performance | By noam tamir

a bodyweight workout with ts fitness

The TS way of creating programs is Training Smart and Training Strong.  When creating programs we always make sure to do a thorough warm-up and prep the body for a workout. This includes addressing all the joints of the body and doing exercises to prepare the muscles for work. The workout starts...
performance | By jj peterson

an amrap workout for your weekend

Sometimes 20 minutes is all you have to offer. And in the case of an AMRAP (as many rounds as possible) workout, 20 minutes is all you need. JJ Peterson (@hiittrainer) has put together a quick 20-minute AMRAP workout to get your blood flowing and your heart pumping.  STEP BY STEP Complete four 5 ...
performance | By cj finley

an outdoor bodyweight workout

The temps are cooling slightly and now is the perfect time for an outdoor workout. We've teamed up with Cj Finley (@thriveonlife) to create a bodyweight workout tailored to your personal fitness level. So step outside and get started.  __________________________________________________________ WA...
performance | By jj peterson

a hiit workout

We think it's safe to say that everyone has a love/hate relationship with HIIT workouts. You love them for how you feel and, oddly enough, hate them for how you feel, too. But no one can deny the fact that they work and they work well. JJ Peterson (@HIITTRAINER) has put together a HIIT workout th...
performance | By brock reichert

sweat for the slopes: a pre-ski season workout

Skiing is just plain awesome. Where else can you fly down a 45-degree slope strapped to a couple chunks of wood and plastic at 30 or 40 mph? The skier's high is on another level of thrilling. It doesn't matter whether you're a weathered ski guide or a recreational novice, the first day on the slo...
performance | By ben checketts

perform like a pro

Given that a fall crisp is in the air, the greatest show on turf has returned and your body is looking down the barrel of a holiday hangover, we decided to bring you 3 workouts that will give you a taste of how a pro football player trains. Disclaimer: This training regimen is meant to be a sampl...
performance | By ben checketts

the hotel hiit workout

Taking a vacation this summer with no access to a gym? Never fear, this workout can be done anywhere from a parking garage to a hotel room as it requires no equipment. HOTEL HIIT WORKOUT 30 seconds work / 15 seconds rest / 3 sets Complete each movement in round 1 and then start back at the top f...
performance | By brendan micik

summertime sand sprints

The summertime is the perfect season to take your training outdoors. The beach is always a great idea on a hot and sunny day. The sand texture provides training grounds for elite competitors, from Olympic Athletes to Navy Seals. The resistance will challenge your steps and strengthen your legs an...
performance | By tone house

8 inspired moves

This week we are getting a look behind the scenes of New York City's toughest workout, Tone House. Start by checking out our sit down with the founder of TH, Alonzo Wilson, found here and then get a small sampling of what this workout is like by following the routine outlined below. As always, be...
performance | By ben checketts

a sit down with alonzo wilson

With a litany a fitness studios in New York City it is very difficult, if not impossible, to stick out from the crowd. Tone House takes a different approach to fitness by incorporating elements of real athletic training, like plyometrics, speed work and agility drills into a class setting. I lear...
performance | By ben checketts

5 great spots for an outdoor workout

With Spring quickly approaching and Summer not too far behind, we are all looking for more excuses to be outside. One of the best ways to branch out is to swap your views of sweat-drenched treadmillers for the sunshine and fresh air. In other words, take your workout outdoors. We thought long and...
performance | By The Rhone Team

The "Not-So-Sweet" Sixteen

If you're anything like me, your bracket is busted, your ego is bruised and the only round you are looking forward to is the next pizza to show up at your door. Sure, your sister who has watched .000001% of the basketball you have is issuing a soul-crushing defeat with the fury of 1,000 suns in y...
performance | By The Rhone Team

Pull Up Power Up

The infamous pull-up. I have a faint memory of a 5th grade gym class where most boys in my class weren't able to do more than 3 pull-ups. I mustered a healthy double and dropped down feeling ok about myself until a tiny female gymnast named Kristen climbed with ease up the rungs, gripped the bar ...
performance | By The Rhone Team

Don't Skip This Leg Day

We all know the guy that walks around the gym, happily swinging his shoulders and puffing his pecks. He probably spends most of his time walking back and forth between the incline bench, the preacher curl and the mirror to take another selfie. Don't be like this guy. Muscles are great and upper b...
performance | By philip levi

15 minutes of fitness is all you need

Here's a myth that needs some debunking. Fitness is some secret code and you must spend at least 60 minutes a day 6 days per week if you even hope to see any type of positive result. What I say is that fitness is an ideology but the requirements much less and are subjective to the user. You can ...
performance | By kenton boutwell

boulder shoulders

Sure, we all want our arms to be the main attraction of the “Gun Show.” However, if you really want to steal the show, then those guns need to be connected to grenade launchers and include the shoulder and trapezius muscles. I’ve got just the trick for you to turn those peashooters into grenad...
performance | By evan laveist

the mad man's lunch break

“Yeah, I see a difference in my body and energy when I workout, but I never have time to get into a gym to workout.” Does this sound familiar? Most guys complain about not having time to get into the gym to fit in a workout. I am here to tell you that all you need is 30 to 45 minutes and access ...
performance | By philip levi

the key to crushing your next obstacle course race

I get asked a lot how I do some of the things that I do. How do I run up to the peaks of the mountains at Lake Tahoe? How could I carry a 60 pound bucket of rocks with no handle for 75 minutes without putting it down? How do I just "go"? The answer I usually provide is in the form of a question....
performance | By ben checketts

get a grip

I recently had the privilege of walking through Brooklyn Boulders, one of America's best climbing gyms, and could not help but stare in amazement as climbers easily scaled massive walls holding onto nothing but microscopic holds. If you're anything like me, these particular feats are impressive a...
performance | By ben checketts

the treadmill drill

You will not find a more polarizing machine in the gym than the old, yet reliable treadmill. Functional fitness enthusiasts besmirch its good qualities and focus instead on its inability to properly train the body for "real world situations." Let's focus instead on the virtues of the old fat-melt...
performance | By james binder

10 minute kettlebell flow

Kettlebells are one of our favorite tools for supplementing your regular training regime. Whether you are big into strength training, yoga or even running mixing in a good kettlebell workout can lead to serious gains. Although increasing in popularity, this strength tool normally has a reserved s...
performance | By will maloney

30 days to lean and mean

How often do you come to the gym and repeat the same moves, lifts and routine? If you're saying "regularly" to yourself, then you're going to love this plan I've put together. While having a routine helps, it also becomes a liability to building your body because when done long enough without eno...
performance | By adam gura

the ultimate suck

34 hours into the Ultimate Suck, my beaten body laid triumphant on a bale of hay. I managed to place second in one of livestrong.com’s ten most extreme races, two hours before the race typically ends. Despite the race throwing at me three miles worth of burpee broad-jumps, a 10K of five gallon bu...
performance | By ben checketts

training like a brute

Over the past year I had lost nearly 40 pounds, met many of my fitness goals and completely transformed the way that I looked. But to me, that just wasn’t enough to keep me interested.
performance | By james binder

the pistol squat - a beginner's guide

We all know the feeling. You walk into your local gym, look eagerly at the white board and audibly gasp when we see it there in big, bold letters. The one exercise that you just cannot do. No matter how much you work for it, you just can’t seem to get the hang of it. For me that exercise was alwa...
performance | By jeff rizzo

optimize your workouts with 1 simple tip

Finding time for a workout can sometimes feel impossible. We have a million things to do and by the time we’re done with those million things there’s no way we can convince our bodies (or minds) to get after it at the gym, even though we know we will feel better at the end. As such, the day drif...
performance | By juan lugo

the turkish get-up: a beginner's guide

What if I told you that you could work on strength, stability, mobility and flexibility all in one movement. That you could make your body more resilient and injury proof. You could get your hips and shoulders stronger and more stable. I’m talking about the the Turkish Get-Up, a total body exerci...
performance | By paul dixon

how to clean and jerk

The sport of Olympic Weightlifting begins and ends with two complicated, compound lifts: the Snatch and the Clean and Jerk. The Snatch and Clean and Jerk are complex exercises that use large and small muscle groups. Athletes and amateurs have found that practicing these lifts with correct form i...
performance | By The Rhone Team

Become a Ringer: Gymnastic Ring Training 101

If you are anything like us, you have been captivated by the Olympic games and in particular the Gymnastic competition. These athletes are the equivalent of a BMW M3 as they pack amazing power into tiny frames. The result is (generally speaking) a breathtaking display of speed and power, but what...
performance | By james binder

a beginner's guide to running

Running: a word that either brings you joy or dread. No matter your stance, it is generally a part of life. However, if you do enjoy a nice run as part of your workout routine, or are hoping to add running into your exercise line-up soon, it is important to consider all the variables that take p...
performance | By chaz dawson

great hotel gym workouts

Hotel Gyms can certainly be disappointing but they don’t have to derail your entire program! With a little planning and resourcefulness you can still get a great workout in while out of town. If you’ve traveled as much as I have you know that no two hotel gyms look the same anymore. There’s no t...
performance | By kenton boutwell

back and biceps on fire

In May, Rhone published my Sweat of the Week for your chest and triceps. I'm back today with a continuation for your back and biceps! To read the first workout before you proceed, click here. Day two of this workout series highlights exercises which target the muscles of the back and biceps. The...
performance | By chaz dawson

how to train like an athlete

"You have to expect things of yourself before you can do them" - Michael Jordan No matter your goal, If you want to be successful at something in life it will definitely  require these two things: hard-work and consistency. We have become so accustomed to immediate results in life that some time...
performance | By ian jentgen

train like a soccer pro

The physical demands of modern soccer are serious. It’s no longer just about who is well conditioned and can run 6+ miles throughout the course of a 90 minute game. The real difference maker in today’s game is a offensive player’s ability to create separation and conversely, for a defensive mind...
performance | By kenton boutwell

sweat of the week: chest and triceps on fire

Looking to increase the size of your chest and triceps or maybe you just need a routine? Look no further. In the following video, I break down three basic chest movements and one tricep movement. This workout is specifically geared towards adding muscle mass. First, you will perform the barbell ...
performance | By ben checketts

5 workouts you can do anywhere

Sticking to a fitness plan can be an immense challenge. Day in and day out you're hitting the gym, planning meals and showing incredible restraint when those cookies are being passed around the office. So why not shake things up a bit?  With Spring here and Summer right around the corner, now is...
performance | By scott stohler

becoming a road warrior

Fasten your seat belts, stow your bag, buckle in those muscles, and drink plenty of water as we review how to stay fit while on the road. In today's world, people are traveling more than ever.  With ridiculous flight prices as low as $62 for an international flight from Miami to Colombia, there ...
performance | By ian jentgen

becoming a 'strongman' through odd object training

Functional fitness isn’t much of a fad anymore. It’s likely here to stay. With the growing popularity among people seeking a fast and effective workout, even the larger commercial gyms in the industry have started to accommodate for this shift, adding in functional equipment at every turn. One s...
performance | By philip levi

sweat of the week - no gym required

Staying in peak physical condition is a challenge for many a man on the go. I send this workout to many of my clients who frequently travel and find their business schedule presses them for time. You’ll notice the term “Pavel” will be referenced throughout these workouts. “Pavelling” should be d...

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