Team Rees Fitness

11/05/2026

Hybrid Work out of the Week for 11th May 2026 from Team Rees Fitness

This week it is time for a cardio marathon, a real engine builder.

Mikko Salo is a legend of the CrossFit world and he developed this workout to keep you going for 39mins. You need a quiet gym as you will be swapping frequently between bits of equipment.

You can be flexible if equipment is taken and do but just keep on going.

The concept is you set yourself a calorie target and you hit it every minute on each piece of equipment. 10cals is a reasonable starting point but if that feels easy feel free to raise it to 12 or 14. If it seems daunting drop it down to 8. If you have no idea what you can manage, look at what you can reasonably do in about 40 secs in your first run through and aim to keep that number for 10 rounds. Push yourself as every 4 minute is a rest minute but don't forget it gets much more difficult as you get more tired.

Once you hit your calorie target use the remaining few seconds to swap the piece of equipment, the faster you finish the more time you get to rest!

This will be 39mins of hard work. Give it a go. Then maybe give it a go in 6months to see how much progress you have made.

Enjoy!

05/05/2026

Hybrid Work out of the Week for 4th May 2026 from Team Rees Fitness

This week it's time to celebrate our city and our strong women with a diva Deva workout.

5 Exercises decreasing reps and distances.

Start off with a 1km run, then it's time to start dragging your chariot with a 25m sled pull. Either attach a rope or a harness and drag a heavily laden sled 25m.

Then you are on to the combat section. 3 weighted activities with either a kettle bell or dumb bell. Use the same weight for all three if you can. Pick your weight wisely, go relatively heavy here because you get a decent amount of rest between sets and the max number of reps is 10.

For the kneeling woodchopper get on your knees and place the eight to one side of you, then holding it with both hands raise it from the floor across your body until it is extended over your body on the opposite side. Reverse to lower it back to the floor. 10 reps each side

The sn**ch is a similar action but single handed and from standing. Place the weight on the floor between your feet, squat down to pick it up, stand up and lift it to full extension overhead. Reverse to lower it back to the floor. 10 reps each side

Finally stand up, hold the weight by your ear and straighten your arm to extend it overhead.

Repeat that whole set four more times, reducing down the reps and distance each time.

After all that it's time to relax, you are a Deva diva Victrix - a victorious Chester Diva.

05/05/2026

05/05/2026

They say things come in threes.

Here is another piece of amazing news that we are over the moon about about.

Andy has been selected to play for Wales Rugby League Masters against Scotland and Ireland at the Celtic Nations day in Cardiff Atms Park in July.

The honour doesn't get any bigger or more awesome than this.

❤️

02/05/2026

We made it! We made the cut!

We have officially qualified for the .dozen UK championships in , Birmingham in a few weeks.

We both also qualified for solos but can't make the Saturday because of Andy playing for Wales v Scotland in Master's Rugby League.

Louise is also doing female doubles with so she will be feeling it afterwards racing twice in a day

30/04/2026

There's no greater honour than representing your country.

No matter what age you are or what sport it is in.

Really looking forward to this one. Scotland in Edinburgh will be a classic.

Cymru am byth!

29/04/2026

My fellow Welsh Masters Rugby League winger - Gethin Morgan is taking on an enormous challenge.

He is going to be climbing Yr Wyddfa (Snowdon) with a tumble dryer strap to his back all to raise money for a good cause.

It's an amazing challenge. If you'd like to support him visit - https://events.combatstress.org.uk/fundraisers/gethinmorgan

27/04/2026

Hybrid Work out of the Week for 27th April 2026 from Team Rees Fitness

The theme for this week is the Olympic Triathlon. This normally consists of 1.5 km swim, 40 km bike and 10 km run. We are going to do our best to replicate this in the gym.

First is the swim activity, this is a core focus 3 exercises that puts you in plank position and get you moving your arms and legs.

Firstly, the bird dog plank. From a plank position lift one arm and the opposing leg straight in front of you (or behind you) horizontal to the floor, hold for a count of two, lower back down to the floor and repeat with the opposite leg and arm. Repeat for 15 reps in total.

Next core exercise is plank pull through. In plank position put a kettlebell bell next to your arms and use the opposing arm to pull it under your body. Repeat this alternating motion until you have done it 15 times.

Final core exercise is plank knee taps. From a plank position take your hand back and the opposite knee forward so that you tap your hand against your knee. Repeat 15 times in total.

Once the swim is done it's straight on to the bike. Cycling is effectively pushing hard with your legs son to mimic this, do 40m heavy sled push.

The run is a run! Just 1km

Repeat this whole thing 3 times.

Finally, the finisher is 3 ergs for 500m each (three is a theme!)

After all that you will be wondering why people ever do Triathlons for fun!

22/04/2026

Want to get fit this summer without being stuck in a gym?

Our Outdoor Fitness Classes in Chester are designed to help you:

✔️ Burn fat
✔️ Build strength
✔️ Boost energy

All in a fun, supportive environment.

- Thackeray Park, Vicar's Cross
- Every Tuesday, 6–7 PM
- Start with a single session for £8, or save with block bookings.

Your first session is risk-free — if you continue, we’ll refund it.

Drop us a message to book your spot or email [email protected]

20/04/2026

Here is our workout of the week at The Cheshire County Sports Club.

Now the weather is nice. It's time to get gardening. Enjoy!

Hybrid Work out of the Week for 20th April 2026 from Team Rees Fitness

The sun is out (sometimes!), the grass is growing, so it's time to get out in the garden and get some outdoor exercise in.

As a practice try this workout of the week to get those gardening moves going. The workout this week involves doing 5 moves followed by runs with decreasing distances or reps. As the runs get shorter every time, try and increase your pace to compensate

First get everything out of the shed, by doing a front carry. Get the heaviest weight you can manage, hold it to your chest and walk 100m with it, then into a run

Second exercise is carrying the fresh compost out in to the beds. Get as heavy a kettlebell (or plate) as you can manage in each hand and walk 80m, then into a run.

Next up its time to get down and close to the ground as you examine the state of those weeds, by bear crawling 60m, follow that with a run

Almost there, it's time to mow the lawn, load the sled nice and heavy and push it 40m, followed by...you guessed it... a run

Final one, picl up all those tools from the floor by doing 20 burpees, followed by a 1 km run.

For a finisher do a mini set of each exercise with 20m of each finishing off with 20 burpees.

Then all you need to do is get out the deck chair and enjoy the fruits of your labour, you've earned it 🌷🌼🏵💮🌺🌻🌹

19/04/2026

Signed up for your first competition but not sure where to start? Do you want to level up your training to improve your competition time? Want to build your confidence, endurance and strength?

We have the plan for you! As experienced coaches and competitors, we know what it’s like to feel stuck in your training or don’t know where to start! Let us help you to reach your competition goals 💪🏻

Following our own structured plan, within 5 months we PB’d our Deadly Dozen race taking a huge 9 minutes off and winning mixed doubles, we took 11 minutes from our Hyrox time and hit huge running PB’s!

Let us help you unlock your potential and reach your goals through structured planning, endurance and strength conditioning and emotional support!