Author Archive

O Course Workout: Dec Week 3 – 4- 2013

Try to get these workouts done over the next two weeks - with travel / holidays workouts can get pretty tough to get it.... Day 1 Day 2 Day 3 Crawls/Abs/Carries: Repeat 5 times Farmer Walk 50m with one 45#DB pullups max stair crawls 1 flight or bear crawls 25m TRX atomic Pushups  max WC squats – 20 with same DB above Swim/Legs/Carries Repeat 5 times squats 20 pushups 20 swim ...

Read more

December Week 2 – 2013

More weights mixed with cardio and calisthenics..   Day 1 Day 2 Day 3 Warmup - Pullup / Burpees / Run pyramid: 1 pullup run 50m - 2 burpees - run 50m - 2pullups - run 50m 4 burpees...continue to 10 pullups/20 pushups Hellacious 100s: Do 100 reps of the following exercises in as few sets as possible in circuit fashion: Burn 100 ...

Read more

December Week 1 – 2013

Time to build some strength while keeping up the cardio... Day 1 Day 2 Day 3 Warmup - 5 min / stretch Hellacious 100s: Do 100 reps of the following exercises in as few sets as possible in circuit fashion: Run 1 mile timed *Max rep sets of: 100 pullups 100 bench press@ 135# 100 squats 50% BW 100 push press at 75# 100 KB swings Run 1 ...

Read more

O course Workout: Nov Week 4

Here is a mix of weights, pt, run, rucks or swims in circuit fashion to help simulate moving / climbing, crawling etc... Day 1 Day 2 Day 3 Warmup - Pullup / Pushup / Run pyramid: 1 pullup run 50m - 2 pushup - run 50m - 2pullups - run 50m 4 pushups...continue to 10 pullups/20 pushups Hellacious 100s: Do 100 ...

Read more

O Course Workout: Nov Week 3

Day 1 Day 2 Day 3   Pushup / Run Pyramid: run 50m - 1 pushups run 50m - 2 pushups run 50m - 3 pushups keep going to 10: Moderate Weight: Repeat 5 times Squats 5 reps Bench Press 5 reps Pullups max with weight vest dead lift 5 thusters 5 Pushup / Run Pyramid: run 50m - 10 pushups run 50m - 11 pushups run 50m - 12 pushups keep going to ...

Read more

O Course Workout – Nov Week 2

Day 1 Day 2 Day 3 1 mile run Repeat 10 times pushups 10 squats 10 jumping jacks 10 Moderate Weight: Repeat 5 times Hang Cleans 5 reps Bench Press 5 reps Pullups max with weight vest dead lift 5 front squats 5 Extra 100 pullups and pushups anyway you can Swim Repeat 10 times 100m at 8-10 strokes per breath free style 50m CSS       Run 4 miles timed Swim 1 mile with fins Stretch fullbody ...

Read more

O Course Workout: Nov Week 1

Building up the cardio base this week... Day 1 Day 2 Day 3 Run - Swim - Run or third option of cardio Run 1.5 mile easy Run 1.5 mile timed Swim 500yds timed Swim 1000m with fins Run 3 miles  Optional if no pool is available  Bike pyramid 25 min Elliptical pyramid 25     Lift and PT Mix: Warmup Pushups + 50yd run pyramid: 1 pullup / pushup, 50yd run, 2 ...

Read more
Page 1 of 9 12345...»
to top

Make sure you read these instructions before downloading the file.

Extracting The File:

Occasionally, when trying to extract a .ZIP file, you may encounter an error. In some cases, the error is related to CRC or the MD5 hash check. This means the ID of the file does not match the original. As long as the file is complete, you can just press the “close” button when the error popup appears and it will continue extracting. We advise in using the free archiver Winrar in extracting the downloaded file to make sure you see the popup message.

These are the download links for Winrar:

Winrar (32bit Windows)
Winrar (64bit Windows)
Winrar (Mac Os)

How to Play Video:

The file is a ripped copy of the physical DVD, so there are bunch of files in the folder. To play video with menu, choose the file named “VIDEO_TS.IFO”

Download DVD


I am very excited to have conqueranycourse up and running, where I can finally share everything I’ve learned over the years about fitness and nutrition. I’ll be adding a lot of content over the next few weeks, but if there is something you would like to suggest or just talk about, feel free to leave your comments here…for the meantime, the forum is currently Under Development. Please check back soon

Sincerely, Hobie Call