Hi-Brid Altitude Training Rouse Hill

Hi-Brid Altitude Training Rouse Hill Train High.

Live Well
HI-BRID Altitude Training has developed a hybrid training model that combines strength and conditioning team based workouts with the science backed power of simulated altitude training to enhance performance.

Big congrats to  โ€“ youโ€™ve scored a double pass to our 6 Week Transformation Challenge kicking off Oct 20! ๐Ÿ’ชWe canโ€™t wait...
12/10/2025

Big congrats to โ€“ youโ€™ve scored a double pass to our 6 Week Transformation Challenge kicking off Oct 20! ๐Ÿ’ช

We canโ€™t wait to have you and your workout buddy join the HI-BRID crew.

Not one of our lucky winners? Itโ€™s not too late to secure your spot โ€“ grab a mate and join for $319pp!

This isn't a gym for everyone. It's for those who want more than average. If that's you, you'll fit right in here at  - ...
09/10/2025

This isn't a gym for everyone. It's for those who want more than average. If that's you, you'll fit right in here at - undecided on whether it's right for you? Easy have your first class on us - follow the link in our Bio or DM us to book it in.

๐Ÿ”ฅ GIVEAWAY TIME ๐Ÿ”ฅWeโ€™re giving away 1 x Double Pass (for you + a friend) to join the HI-BRID 6 Week Transformation Challe...
07/10/2025

๐Ÿ”ฅ GIVEAWAY TIME ๐Ÿ”ฅ

Weโ€™re giving away 1 x Double Pass (for you + a friend) to join the HI-BRID 6 Week Transformation Challenge FREE!

๐Ÿ’ช Unlimited altitude training
๐Ÿ“Š EVOLT body scans
๐Ÿฅ— Personalised nutrition app
๐Ÿ‘ฏ Team challenges + prizes
๐Ÿ“… Starts October 20

How to enter:
1๏ธโƒฃ Follow
2๏ธโƒฃ Like this post
3๏ธโƒฃ Tag your training buddy (each friend = 1 entry)
4๏ธโƒฃ Share to your story for an extra entry

Winner announced Sunday 6PM!
Ready to transform before summer? Tag your mate and get in quick ๐Ÿ‘‡

๐Ÿ’ช Pick your kettlebell and meet your fate.Light, medium or heavy, every choice says something about you.Comment below wh...
06/10/2025

๐Ÿ’ช Pick your kettlebell and meet your fate.
Light, medium or heavy, every choice says something about you.

Comment below which one you picked and tag your training buddy to see if theyโ€™re backing it up or faking it ๐Ÿ˜‚๐Ÿ‘‡

Rouse Hill, Something big is coming to HI-BRIDโ€ฆ swipe to reveal.6 weeks of unlimited altitude training. Personalised nut...
01/10/2025

Rouse Hill, Something big is coming to HI-BRIDโ€ฆ swipe to reveal.

6 weeks of unlimited altitude training. Personalised nutrition with app access. EVOLT body scans to track your results.
Team challenges, accountability, and prizes.

This isnโ€™t just another gym program. Itโ€™s your last chance before summer to reset, push your limits, and transform.

๐Ÿ“† Starts October 20
๐Ÿ”ฅ Early birds train FREE until kickoff
๐Ÿ‘ฏ Bring a mate and pay only $319pp

This is one of our most anticipated events and its bigger than ever. Spots are limited. Tap the link in our bio today to secure yours.

ARE YOU READY?? ๐Ÿ‘€
29/09/2025

ARE YOU READY?? ๐Ÿ‘€

Public holiday = forced rest day.Donโ€™t worry, gains resume Tuesday 7th ๐Ÿ’ฅ Enjoy the long weekend everyone and stay safe o...
29/09/2025

Public holiday = forced rest day.

Donโ€™t worry, gains resume Tuesday 7th ๐Ÿ’ฅ

Enjoy the long weekend everyone and stay safe out there ๐Ÿป๐Ÿ‰โ˜€๏ธ

Public holiday = forced rest day. Donโ€™t worry, gains resume Tuesday 7th ๐Ÿ’ฅEnjoy the long weekend everyone and stay safe o...
29/09/2025

Public holiday = forced rest day.

Donโ€™t worry, gains resume Tuesday 7th ๐Ÿ’ฅ

Enjoy the long weekend everyone and stay safe out there ๐Ÿป๐Ÿ‰โ˜€๏ธ

CANโ€™T STOP, WONT STOP!! ๐Ÿ’šNew block vibez.. Same energy, new mission!!๐Ÿ‘€ HYROX SPRINTโ€ฆReady to smash Spring..
08/09/2025

CANโ€™T STOP, WONT STOP!! ๐Ÿ’š

New block vibez.. Same energy, new mission!!

๐Ÿ‘€ HYROX SPRINTโ€ฆ

Ready to smash Spring..

๐Ÿ‘‡๐Ÿฝ 4-Week Push-Up Progression ChallengeThe Goal โ†’ 10 Push-UpsWEEK 1 โ€“ FOUNDATIONBuild technique & confidenceDay 1โ€“5Max P...
28/08/2025

๐Ÿ‘‡๐Ÿฝ 4-Week Push-Up Progression Challenge

The Goal โ†’ 10 Push-Ups

WEEK 1 โ€“ FOUNDATION

Build technique & confidence

Day 1โ€“5

Max Push-Ups ร— 3 sets

Incline Push-Ups ร— 3ร—8

Scapular Push-Ups ร— 3ร—10

Day 6โ€“7

Wall Push-Ups ร— 3ร—15

Stretch & Mobility

WEEK 2 โ€“ STRENGTH

Get stronger through negatives

Day 1โ€“5

Max Push-Ups ร— 4 sets

Eccentric Push-Ups (5s down) ร— 4ร—6

Incline Push-Ups ร— 3ร—10

Day 6โ€“7

Incline Push-Ups ร— 2ร—15

Stretch & Mobility

WEEK 3 โ€“ VOLUME

Handle more reps & build endurance

Day 1โ€“5

Push-Up Ladder (1โ€“2โ€“3โ€“4โ€“5) ร— 3 rounds

Eccentric Push-Ups (6s down) ร— 3ร—6

Incline Push-Ups ร— 3ร—12โ€“15

Day 6โ€“7

Wall Push-Ups ร— 2ร—20

Stretch & Mobility

WEEK 4 โ€“ PEAK

Convert strength โ†’ 10 full push-ups

Day 1โ€“5

Max Push-Ups ร— 5 sets

Tempo Push-Ups (3s down, pause, fast up) ร— 3ร—6

Decline Push-Ups ร— 3ร—8โ€“10

Day 6

Wall Push-Ups ร— 2ร—20 + Stretch

Day 7 โ€“ TEST

Max Push-Ups (Goal: 10)

โšก Simple Rule: Do the work each day, keep your form clean, and stop 1โ€“2 reps before failure.

๐Ÿ™Œ๐Ÿฝ Extra Accessories:
Plank shoulder taps 3ร—20
Side plank hold 3ร—20s each side
Triceps dips (chair) 3ร—12
Hollow body hold 3ร—20s
Superman hold 3ร—15s

Friday Workshop is back!!! ๐Ÿ‘Š๐Ÿฝ๐Ÿ’šThis week as an extension to our Movement & Erg workshop we will be focusing on Boxing Tec...
25/08/2025

Friday Workshop is back!!! ๐Ÿ‘Š๐Ÿฝ๐Ÿ’š

This week as an extension to our Movement & Erg workshop we will be focusing on Boxing Technique and Fundamental skills.

We know we can speak for those who attended our BIG 5 workshop that with no time pressure, reps or sets itโ€™s such a valuable opportunity to rapidly progress and improve.

This structured Friday slot will allow us to individually coach you on the basics, improving your punching technique, upskill your boxing knowledge and bring in the additional skills like footwork and connecting the dots from the progression you have achieved in your Fight Lab sessions.

Really excited for this one. If you love boxing, youโ€™re new to the studio or you are just a beginner this is a must and not to be missed!!

Have a great Monday team!!

Fridays at  are a vibe and quickly becoming a member favourite.We use this Friday afternoon session in the schedule to f...
20/08/2025

Fridays at are a vibe and quickly becoming a member favourite.

We use this Friday afternoon session in the schedule to focus on various workshops to support, educate and improve our members technique and training ability as well as variations in advanced workouts.

Team donโ€™t sleep on these and if youโ€™re in the stands watching, DM us to join in and experience the Altitude Advantage!!

JACKED AND JUICY BABY..

๐Ÿ’š๐Ÿ’ช๐Ÿฝ

Address

102 Capital Place
Rouse Hill, NSW
2155

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