LSKD Unbound & Unleashed - Workout 3 (JIGGY) 💃🏽🕺🏻 Sponsored by ACE PROJECTS 16 Minutes Total - 2 PARTS Part A (4:00) ⏰ 0:00–2:00 → Max Cal Echo (MM) Max Cal Row (FF) ⏰ 2:00–4:00 → Max Cal Echo (FF) Max Cal Row (MM) 👉 Score = Total combined calories. STRAIGHT INTO 👉 Part B (12:00) (IN PAIRS) 60m Synchro Malcomb Shuttles (7.5m laps) 60 Heavy Wall Balls (15/9) 60m Synchro DBL DB Farmers Lunge (22.5/15) 60 Handstand Push Ups 60m Synchro Burpee Broad Jumps 60m Handstand Walk (7.5m unbroken) 👉Score = time finished or reps completed *Teams can choose which pairs go on each movement (MF,MM,FF). But once a pair starts a movement, they must finish it before swapping out to the next movement. ⭐️Intermediate / Masters Wall Balls 9/6kg Riser HSPU 24 Wall Walks (Instead of HSW) 💡Beginner Wall Balls 9/6kg Double DB 15/10kg 60 DBL DB Strict Press (instead of HSPU) 24 Scaled Wall Walks (Instead of HSW) For workout Flow & Movement standards - Please see competition corner - link in bio 👈🏽

Midweek Momentum 🚀🌞 🏃‍♂️🏃🏽‍♀️‍➡️🏋️‍♀️

Looking for a sign to reset before summer? Here it is. 🔥 Summer Shred Challenge – Starts October 6th 🔥 6 Weeks to reset, shred fat, build lean muscle & feel unstoppable – just in time for summer. ✅ What’s Included Unlimited classes + Open Gym 2 x InBody scans (start & finish) Nutrition plan & recipe packs via our easy to use app. Optional fat-loss accessory workouts via app Weekly accountability & coach check-ins ⚡ Spots are limited – Link in bio to get started 👈🏽

💥 4 Ways to Toes to Bar (and When to Use Them) 💥 TTB isn’t a one size fits all movement. The style you choose can change how efficient, fast, and strong you feel in a workout. Here are my go to variations and when to use each one: 1️⃣ Long Arch + Straight Leg ✅ Builds a big, powerful kip swing. Allows you to slow the movement down for time based sets. Great for grip & midline strength & transfers to skills like bar muscle-ups. ❌ Slower to cycle, harder to stay tight, and less efficient for fast reps. 💡 Best for: Opening up big sets with control and rhythm. 2️⃣ Long Arch + Small Knee Bend ✅ Faster than option 1, easier to control when tired. Teaches tension through the arch. ❌ Fatigues hip flexors faster and can hit the lower abs hard. 💡 Best for: Hanging on when fatigue sets in during higher-rep work. 3️⃣ Short Arch + Small Knee Bend ✅ Quick, efficient and great for speed. ❌ Loses a lot of the arch which Demands more from your lats, and midline tension. Harder to maintain reps under fatigue. 💡 Best for: Shorter sets where you need fast, snappy reps. 4️⃣ Big Knee Bend + Kick Up ✅ Easy to keep moving under fatigue, lighter on the shoulders, beginner-friendly. ❌ Won’t build as much strict strength. Harder on hip flexors and core control can slip. 💡 Best for: Beginners, or the final grind of a workout when you just need to keep chipping away. 👉 Takeaway: The “best” TTB depends on the goal, control, speed, or just survival mode. Pick your style, save energy, and get more out of your metcon. Don’t just swing—swing smart. 😉

Just under 3 weeks ‘til lift-off 🔥 Last workout dropping this week 👀 All athletes. All levels. All Divisions. Don’t be the one scrolling with FOMO—get your team in now. 🫡 LSKD UNBOUND & UNLEASHED - October 4th 🗓️

⭐️⭐️⭐️⭐️⭐️Coaches who care. A space that inspires. A community that welcomes all. That’s Unbound. ✨

3 WEEKS OUT 🚨 No cap, this is IT. All athletes. All divisions. All levels. LSKD Unbound & Unleashed 🔥 Teams of 4. October 4th. Don’t sleep—spots won’t last. Sign up NOW 👊

New to the snatch? Start here 👉 The snatch can feel overwhelming at first—it’s fast, technical, and demands full-body coordination. The key? Master the foundations step by step. Here are four beginner-friendly variations to build your confidence: 💪 Hang Muscle Snatch No dip, no catch—the hang muscle snatch focuses on a powerful hip extension and a fast turnover overhead. This teaches you to keep the bar close and build strong turnover mechanics. 🔥 Hang Muscle Snatch + Segmented Overhead Squat Add control by pausing on the way down into your squat. It improves body awareness, balance, and positions overhead. ⚡ Hang Power Snatch Catch the bar above parallel. This helps you work speed under the bar while reinforcing powerful hip extension. 🏋️ Hang Power Snatch + Overhead Squat Start high, catch high, then squat low. This combo bridges the gap to a full snatch, teaching you confidence in the overhead position. 👉 Start with these, and you’ll build the confidence for your first full snatch!

Miss it. Smash it. Celebrate it. Nothing hits harder than throwing down with your mates in a comp. 💪 LSKD Unbound & Unleashed is coming fast 💨 Saturday Oct. 4th - Grab your team of 4 (MMFF) and lock in your spot. Divisions for every athlete 🙌

🚨 Just under 4 weeks ‘til game day! 🚨 Don’t get stuck with comp FOMO 👀—2 workouts are live, 1 more is dropping soon. This one’s for EVERY athlete → RX, Beginner, Intermediate & Masters 🏋️ 💵💵💵 up for grabs in the RX division 😈 Grab your squad, bring the vibes, and make it a full day of fitness + fun 🤩 Teams of 4 (MMFF) | Oct 4th | LSKD Unbound & Unleashed Who’s in??

⭐️⭐️⭐️⭐️⭐️ From clumsy to confident in just 4 PT sessions 🙌 Huge shoutout to Coach Isi for making a massive impact 👏

The countdown BEGINS. Only 4 weeks ‘til comp day! 🔥 Have you locked in your team yet? ✅2 workouts are out, 1 more to drop 👀 It’s time to switch into full comp mode. LSKD Unbound & Unleashed | Teams of 4 (MMFF) | Oct 4th. Every division, every athlete—no holding back. LFG 🫡

Friday night vibes are back! Join us this Friday at 5:30 PM for a free all-levels session. Comment “vibe” to lock it in 🥳

“You say you want it… but how much?” You say you’re hungry for change, but the moment it gets uncomfortable, you pull back. “I’m too tired.” 😴 “I don’t have time.” ⏰ “I’ll start Monday.” 📅 “I’m not ready yet.” 🤷‍♂️ “What if I fail?” 🫣 These aren’t reasons, they’re comfort talking. And comfort is the enemy of growth. Easy doesn’t build strength. Easy doesn’t teach discipline. Easy never changed a life. You grow when it’s hard. You evolve when it’s uncomfortable. So ask yourself again, how bad do you want it? Because if you’re serious… it’s time to get uncomfortable. 🤝 Comment “trial” to get started 👈

🚨 Can’t rope climb yet? No worries — here are 4 progressions you can do in class to build the strength + skill to get there: 1️⃣ Seated Rope Climb Practise pulling hand over hand while seated. This takes away the fear of height and also lets you drill your foot lock technique so you can lock in when you go full climb. 2️⃣ J-Lock Pull-Ups (on a Pull-Up Bar) Hang from a pull-up bar with the rope between your legs and practise the J-lock while pulling up. This locks in your footwork so it feels natural when you’re on the rope. 3️⃣ Jumping Eccentric Rope Pull-Ups Jump to the rope, then lower yourself down slowly. Builds pulling strength and control so the rope doesn’t feel impossible. 4️⃣ Deadman’s Rope Climb Keep your legs stiff, then pull yourself up and lower down with control on the rope using only your arms. A serious upper body strength-builder that makes climbing feel way easier. 👉 Save this + try them in your next class

Guess what’s making a comeback? Our fave Friday night rave 🔥 This Friday. Free. Fun. Full vibes. Who’s in? Comment “VIBE” to book 👈🏽

🔥 Comp season is back🔥 LSKD Unbound & Unleashed is just over 4 WEEKS away — Teams of 4 (MMFF) hitting the floor October 4th. This is your chance to throw down, push your limits, and find out what you’re really made of. Do you have what it takes to rise to the challenge? 👊 Tag your dream team 👇

⭐️⭐️⭐️⭐️⭐️ This is what it’s all about 🙌 Creating a space where people feel supported, challenged, and excited to show up. ➡️ Comment “trial” below and start your own journey today!

Every level. Every athlete. One epic event. ⚡Swipe and find your match! 😎 LSKD Unbound & Unleashed | Teams of 4 | October 4th Don’t wait—register today!

Big congrats to our Jacked 4 June 2025 winners – Jack, Finn and Emily! 🎉 Gaining muscle while losing weight at the same time? That’s no easy job. It takes patience, consistency, and a whole lot of effort. These three showed up, put in the work, and the results speak for themselves. Not only have they seen changes in how they look and feel, but their PBs and fitness in the gym have gone up too! That’s the best part – it hasn’t just been about chasing a number on the scales, it’s been about actually getting fitter, stronger, and more confident along the way. At Unbound, our focus with this challenge isn’t about quick fixes or unsustainable diets. Instead, we take a realistic and long-term approach that helps you create habits you can maintain well beyond the end date. We want you to finish feeling energised, not depleted – and these three are the perfect example of what that looks like. ✅Energy levels are higher. ✅Training performance is better. ✅Results are sustainable. That’s the real win Massive congrats again to our winners and to every single person who took on Jacked 4 June this year. The effort and commitment across the board was unreal, and we’re already excited for what’s next. 🤪

Can’t do a muscle up yet? Here’s what you can work on in class to build the coordination & skill to get there 👇 🔹 High Box Muscle Ups A progression drill where you set your feet on a tall box to reduce bodyweight load, allowing you to practise pulling high, transitioning your chest over the bar and pressing out into the dip. It helps build strength, timing, and confidence in the muscle-up without needing the full movement yet. 🔹 Low Box Muscle Ups Same movement but tougher because you have to create more power with your hips. Great for timing your jump, pull, and turnover together. 🔹 Banded Muscle Ups **Useful only if you already understand how to use your hips. If you’re just yanking with your arms, the band will hide your bad habits instead of fixing them. Stick to light bands so you’re still doing the work — otherwise you won’t build the strength you actually need. 🔹 Hips to Bar Beat Swing Builds explosive hip drive (your engine for height). Teaches you to use hips, not just arms. Focus on controlling your core and squeezing your glutes to keep the swing tight, while engaging your lats so you’re not just pulling with your arms. 🔹 Hip “Pop” Beat Swing Adds in the knee lift, giving you extra height and teaches you how to connect the swing into the turnover. Proper control through your core and glutes, paired with strong lat engagement, keeps the movement efficient and powerful.

🔥 LSKD Unbound & Unleashed Teams of 4 – October 4th! Bring your team, throw down, and see who comes out on top. 🤩💪 Spots are limited—sign up before it’s too late! 🔗 Link in bio

*Instgram keeps removing the audio 🥴 ⛓️LSKD UNBOUND & UNLEASHED⛓️ Workout 2: MAMBO 🔥 Sponsored by @clickphysiotherapy Teams of 4 (MM & FF pairs) // Elimination Style 10-Minute EMOM – Alternating Pairs Min 1: 8 Cleans (FF) Min 2: 8 Cleans (MM) Min 3: 12 Cleans (FF) Min 4: 12 Cleans (MM) Min 5: 16 Cleans (FF) Min 6: 16 Cleans (MM) Min 7: 20 Cleans (FF) Min 8: 20 Cleans (MM) Min 9: AMRAP Squat Cleans (FF) Min 10: AMRAP Squat Cleans (MM) Score = Combined reps completed as a team. ✅ Rounds 1–4 = Power or Squat Clean ✅ Final AMRAP Round = Squat Cleans only ✅ Reps can be split however you like with your pair ⚡ Elimination Rule: If a pair can’t complete the prescribed reps in their minute window, that pair is OUT. The other pair can continue until they’re also out, or they make it to the end. Division Weights: Rx: 100kg / 65kg Intermediate & Masters: 70kg/ 45kg Beginner: 50kg / 35kg 🧨It’s fast, it’s spicy, and it’ll have your team moving like it’s a Saturday night 💃🏽🕺🏻 This is MAMBO - can your team keep up with the beat? Don’t miss your chance to dance, tag your team below and sign up TODAY!

⭐️⭐️⭐️⭐️⭐️ 5 months in and already life-changing. Tahnee calls joining Unbound one of the best decisions for her and her bub — not just a gym, but a community. 💪✨ Are you Ready to change your life too ? Comment “trial” to get started ⭐️

👋 Meet Mitch👋 We’re pumped to welcome him to the Unbound coaching team. Mitch comes to us with 16 years of gymnastics experience, 10 years of coaching, and even repping Australia on the competition floor. After retiring from gymnastics, he jumped straight into CrossFit and of course, anything gymnastics based is still his jam.🤸‍♂️ We’re stoked to have him on board and can’t wait for you all to learn from him in class! 💪

Want to hit your first strict pull-up or even just bang out more reps consistently? Here are 6 movements that will build the strength and control you need: ✨ Ring Rows – build your pulling strength at an easier angle. ✨ Elevated Ring Rows – make it harder by putting your body more horizontal, closer to the pull-up position. ✨ Scapular Pull-Ups – teach you to engage your lats first so you’re not just “arm-pulling.” ✨ Banded Pull-Ups – give you assistance while still practising the full range of motion. ✨ Negative Pull-Ups – strengthen the lowering phase (eccentric), which is key for building the power to pull up. ✨ Top & Mid Pull-Up Holds – build isometric strength right where most people struggle. Try these in your next class or training session and watch your strict pull-ups get stronger every week 🔥

⛓️LSKD UNBOUND & UNLEASHED⛓️ Workout 1 - NSYNC 💽 For Time: (Cap 12min) 6 Rounds (Round for Round – M/F Pair) ⭐️RX 9 Synchro BBJO (30/24”) 12 Synchro DB Hang Snatch (22.5/15kg) 15 Bar Muscle-Ups (share as needed) ✨Intermediate / Masters 9 Synchro BBJO (24/20”) 12 Synchro DB Hang Snatch (22.5/15kg) 20 Chest-to-Bar Pull Ups (share as needed) 💦Beginner 9 Synchro BBJO (24/20”) 12 Synchro DB Hang Snatch (15/10kg) 12 Toes-to-Bar (share as needed) ⬇️⬇️Workout Flow⬇️⬇️ Pair 1 begins with: → 9 Synchro BBJO → 12 Synchro DB Hang Snatch → 15 Bar Muscle-Ups (shared) Once complete → Tag Pair 2 at start line Pairs alternate round for round Until 6 total rounds are complete (3 each) Score = time completed Or total reps if capped Teams of 4 - October 4th - SIGN UP NOW and get NSYNC 🕺🏻

🚨 LSKD Unbound & Unleashed – October 4th 🚨 Teams of 4 are flying out the door and spots are almost gone! 👀 Don’t wait around – lock your team in NOW or you’ll miss your chance to throw down on the floor. 💰 Prize money on the line ✅Beginner - Intermediate - Masters - RX 🔥 Workouts dropping soon Link in bio – secure your spot before it’s too late!⏰

Sick of the same old brekkie? 🥱 Level up with our Steak & Egg Breakfast Wrap – packed with protein ✅ and guaranteed to keep you fuller for longer 🤌🏽 Want more easy, goal-focused ideas like this? The Unbound Athletic Nutrition App has you covered 👊 ✔️ Custom nutrition plans ✔️ Goal setting made simple ✔️ Food logging & weekly check-ins ✔️ Whether you want to lose weight, bulk up, or fuel your training. No overthinking, no guesswork – just results. The app’s already waiting in your app centre. 🤝

Meet Banksy — one of our OG members who’s been with us for years, showing up, putting in the work, and proving that age is no limit when it comes to strength, movement, and living life to the fullest. His story is a reminder that being strong and fit has no boundaries — it’s never too late to start, and it’s always going to be worth it. ⭐️⭐️⭐️⭐️⭐️ Are you ready to finally take that first step? Comment “trial” to get started 👈🏽

It’s going to be tough. It’s going to test you. It’s going to demand discipline, consistency, and effort every. single. day. There’s no shortcut. No magic plan. No quick fix. But that’s the beauty of it. The work you put in is the work that changes you. Show up when you’re tired. Push when you’re sore. Keep going when it feels impossible. You’re not doing this to be perfect. You’re doing it for your health. For your strength. For the future you who will thank you for not quitting. You don’t have to be the best. You just have to start… and keep showing up. This is where it happens. This is where you change. This is where you win. 🏆 Are you ready to take control of your health? Comment “Trial” to get started 👈🏽

🚨 KIDS FITNESS – EVERY THURSDAY! 🚨 We’re now running weekly youth classes to help your kids move better, get stronger, and have fun doing it! 🕒 4:30 PM – Ages 6–9 🕒 5:30 PM – Ages 10–13 💪 $20/week membership 💪 $30 drop-in 💪 Expert coaching in a safe & supportive space 💪 Focus on coordination, fitness & confidence 📲 Link in bio to book – spots fill fast!

🚨 Burning out on butterfly pull-ups? Here’s why (and how to nail them) 👇 A buttery-smooth butterfly comes from a seamless hollow-to-arch flow. Tucking your legs cuts the cycle short and kills your momentum. ✅ Try this: Hold halfway up a pull-up to build strength and keep tension locked in. Your arch should stay long, tight, and powerful. Bend your knees and you shrink your lever — making the swing feel heavier. ✅ Drill: Half Butterfly with a Pause to cement a strong arch. Drive your chest through, squeeze your glutes, and keep it snappy. Need a hand? Drop “Coach” in the comments! ⬇️

💥 The fitness industry is full of fluff. Yes — periodisation matters. Yes — progressive overload matters. But for most people, the real metric they should be tracking is consistency. Think about it… if it was as simple as the “perfect program,” why are people more unfit and more depressed than ever, despite having more access to resources, gyms, and coaches than any time in history? We want net benefits. And in a world with short attention spans, variety is key. We still periodise. We still apply progressive overload. We just do it over a bigger time horizon — think 3-5 years, not just 6 weeks. At Unbound, we combine all the important factors for health and fitness — but our #1 focus? Show rate and the lifecycle of a client. Because if you keep showing up, we can help you achieve things you never thought possible. #ConsistencyOverPerfection #UnboundAthletic #CrossFitNorthLakes #RealFitness #StrongForLife

PB secured ✅ Bring the hype, cheer your crew, and come send it at LSKD Unbound & Unleashed — Teams of 4, October 4th. RX-INT-MASTERS-BEGINNER Link in bio 🚀

New week, New cycle - Day 1, let’s build ✔️🤝

Want to eat mouth-watering meals and stay on track with your goals? 🤤💪 These beef lasagne rolls say yes please. 🔥 Full method available now on the Unbound Nutrition app – download it and get cooking! 🍽️📲

Alex has been part of Unbound for over 5 years. He walked in nervous, unsure — now he feels at home. From day one to now, he’s grown stronger, fitter, and become a core part of our community. If you’re on the fence, his advice? Take the first step — it’s worth it. ✨ Comment “Free” to begin your free trial now!

Burpee Over The Bar Tips 🧨 An easy movement… that so many people butcher 😅 Stop wasting energy and start moving smarter: 1️⃣ Step up, step down – Save your breath. Bring your foot close to the bar to avoid unnecessary steps. 2️⃣ Step up, jump down – Picks up the pace but Keeps your rhythm steady and lungs happy. 3️⃣ Side jump – Perfect for fast sets. Stay low, stay close, stay quick. 4️⃣ Lateral 2-foot jump – Go unbroken with speed and power 🔥 💡 Try these in your next WOD and feel the difference. 📲 Like, share, and follow @unboundathletic for more no-BS training tips.

You win some, you yeet some 😶‍🌫️ 💥 LSKD Unbound & Unleashed | Teams of 4 (MMFF) 🗓️ October 4th Ready to test your limits and toss some tin? Let’s see what you’re made of. 📍Sign up now — link in bio.

LSKD x Unbound & Unleashed Teams of 4 (MMFF) // Saturday, October 4th 🔥 It’s go time. Lock it in, rally the crew, and start training — this is the comp to work towards 💪 Spots will fill fast — hit the link in bio to sign up 😜

That’s cool, I’ll just supervise... from waaaaayy over here 😅

Monday = Training week clocked in 💼

Dom knew this place was something special from the moment he walked in. ✨ A welcoming community, coaches who genuinely care, and an atmosphere that just makes you want to show up and grow. Safe to say—he’s hooked. 🫶🏼 #UnboundAthletic #DomApproved #StrongerTogether

I don’t know about you… but I’m so ready to vibe 🕺🏻 VIBE NIGHT is back this Friday at 5:30PM — and yes, it’s totally FREE. All the fun, none of the cost. Tag your vibe crew or drop a 🔥 in the comments to book your spot! 💃🏽💃🏽

Jacked For June 2025 📸 @t25_images

Can’t hit a strict handstand push-up yet? Here’s what you can do instead to build the strength, control, and confidence to get there 🔥👇 ✅Strict HSPU to 1 riser – Strict HSPUs to a single riser are perfect for building strength through a nearly full range without sacrificing form. But use just ONE riser to slightly reduce the range. Any more than that and you’re not building real strength through the range that matters. ✅Negative HSPU + Kip Out – Lower under control to build eccentric strength, then use a kip to safely press out. This builds the control you need for strict reps, while reinforcing confidence upside down. ✅Double Dumbbell Z-Press – Sitting on the floor takes away all leg drive and forces your shoulders, core, and stability to do the work. It’s one of the best strict pressing accessories out there. ✅Pike HSPU on a box – Keeps the movement pattern close to a real HSPU, without needing to get fully inverted. Great for building overhead pressing strength and body awareness.

Vibe Night is BACK this Friday @ 5:30pm—bring the energy, bring your mates, and let’s turn the gym into a party 💃🕺 Friday night plans = sorted 🗓️✔️ Drop a “vibe” in the comments to lock in your spot ⬆️

Coach: watching. Skill: disappearing. 💀

Never miss a Monday 🫡

Isadora’s Testimony ⭐️⭐️⭐️⭐️⭐️ Walking into a gym for the first time can feel seriously intimidating — but you’re not alone in that. Izzy started out feeling the same way, unsure of what to expect. But With the right support, she stuck with it — and now she’s absolutely crushing it. We’re here to meet you where you are, with programming that’s tailored to your level and a community that’s got your back from day one. Still unsure? Try a FREE trial session — no pressure, no expectations, just a chance to see you’re capable of so much more than you think! Comment “FREE” to get started ✨

Jacked 4 June 2025 ✅

Can’t do Toes to bar yet? That’s totally okay — every movement you do now is building the strength, control, and confidence to get there 🙌🏼 Here’s how each option helps you progress: ✨ Max range kipping TTB builds timing and coordination 💪🏼 Strict leg + knee raises develop core + hip flexor strength 🔥 V-ups + GHD sit-ups strengthen your midline and control Remember, Scaling isn’t a step back, it’s the path forward. Don’t be afraid to start where you are. Progress is still progress 👣

⭐️ Jacked 4 June 2025 ⭐️ Date: Saturday, 26th July Time: 10AM Cost: $30 (Jacked 4 June Members Is FREE) Equipment Needed: Team Colour T Shirt (Black or White) 2 Teams 4 Lifts: 1RM Deadlift 1RM Strict Press 3RM Front Squat 60s Max Bodyweight Or Assisted Pull-ups Comment 'JACKED' and we'll send the registration form

POV: Coaches leaving class after giving crystal clear instructions no one followed... “Is it me? Am I the drama?” 😂 Low-key love the chaos though, keeps us on our toes 👀

Strict burpees 🫠 No flop. No bounce. Just pure upper body grind. We use these bad boys to build pressing endurance — turning your burpee into a weapon, not a worm. If you hit these today and felt the slow burn… drop a 🧨 or “me” in the comments 👇 Let’s see who felt the strict pain.

This week was straight 🔥 Heavy lifts, lots of skill and good vibes all around 💪🏽 New here? FREE TRIAL classes available all week — no excuses 😤 Pull up, bring a friend, and let’s get after it 🫡 Comment “FREE” to get started 👈 #FreeClassAlert

@mick_unbound 🎙️ Episode 17 - Unbound Unplugged on spotify or youtube

1 Week Of @hyroxworld Training At Unbound

🚫 Struggling with your Toes to Bar? You might be making these common mistakes: 🔻 Bent knees 🔻 Collapsing in the swing Want to hit smoother, more efficient reps every time? Start training smarter with these 3 key movements: 🔥 Arch Ups Build that strong, snappy arch position and boost body control mid-swing. 👉 Pro tip: Squeeze those glutes hard at the top. 📊 2 sets of 10 reps 🔥 GHD Sorenson Hold Your secret weapon for building posterior chain endurance and protecting your lower back during volume work. 📌 Think: Glutes, hamstrings, hip flexors all firing. 📊 2 sets – hold as long as possible 🔥 Tension Kip Swings Dial in the rhythm and flow of your kip with intentional movement. This isn’t a free-for-all! 🧠 Focus on: ✅ Driving the hollow by pulling the rig to your hips ✅ Snapping into a tight arch with engaged glutes 💥 Master these drills consistently and your Toes to Bar will feel effortless. Time to level up. 🎥 Credit: @ifcreat.ive

Yep Yep YEP aaannnndddd Nope 🙃😂 Anyone else love keeping their coach on edge with a Barbell surprise? #TechniqueTried #FromHeroToHuh #GymMysteryMoves #BarbellSurprise

“You look happier lately…” Yeh, I found my happy place. Surrounded by people who lift more than just weights. 🫶✨

Only 4 weeks in and already feeling the Unbound difference! Loving the community, top-notch coaching, and standout PT session with Coach Michael that’s set Brad up for real progress. Are you ready to love your training, see real results and experience the difference? Start with a FREE trial 👈🏽 #UnboundAthletic

🚨 COMP ALERT 🚨 You + your gym besties = the dream team we wanna see throwin’ down on October 4th 👊 Teams of 4 (MMFF) – so start the group chat, lock in your crew, and start manifesting the dub 🏆 All vibes welcome – newbies, beasts, and those just here for the fun + fit pics. We’ve got divisions for everyone. Expect: 🔥 Big energy 🎶 Bangers all day 📸 Insta-worthy moments Tag the crew. Lock it in and get keen. We’ll see you on the floor 🫡

🎉 Jacked 4 June Competition — July 26th at Unbound Athletic 💥 2 Teams 🔥 4 Lifts 💪 1 Epic Throwdown 🏆 👊 1RM Deadlift 💥 1RM Strict Press 🔥 3RM Front Squat / Variation 🦍 60s Max Bodyweight or Assisted Pull-Ups Team @mick_unbound 🆚 Team @tylerjaehamilton 💰Cost - Jacked 4 June Members (FREE) - Non J4J Members ($30)

🎙️Unbound Unplugged @tylerjaehamilton asking the hard Questions @mick_unbound wearing a $450 Jumper - Minute On / Minute Off EP5 - Podcast on spotify 🎥 @ifcreat.ive

Need easy ways to sneak in more protein to your snacks or meals? 🍴 Try these simple add-ons and level up your nutrition game! 👇 Like what you see? Download the Unbound Athletic Nutrition App today! 📲 No overthinking, no guesswork — just simple, evidence-based guidance tailored for YOU. ✅🎯 #FuelWithUnbound

Fit people be like: ‘Partner WOD?’ Bro, I’m just trying to stay alive. I guess I’ll be your “active recovery” today 🫠

Unbound Athletic's "Workout Of The Day" 14 Minute CAP 1600/1400 Meter Row 50 Pull-ups 40 Bar Facing Burpees 30 Hang Snatches (60/40) 20 Muscle Ups Modifications Weight: Choose a weight that allows you to cycle the bar for 3-5 Reps Muscle-ups: Modify to Burpee Ring Pull-ups

Not your average gym — we have passionate coaches, a massive training space, and a community that brings the energy every damn day 🙌 From your first session, you’ll feel the difference. Support, motivation, and zero ego — just good people and good workouts 💯 #UnboundAthletic #FeelTheVibe #TrainTogether #CrossFitCrew

🎉 YOUTH HOLIDAY FITNESS FUN! 🎉 📣 Calling all parents – school’s almost back, but there’s still time to make these holidays count! Get your kids off the couch 🛋️ and into an hour of high-energy, action-packed fitness fun 🤩 They’ll move, sweat, laugh, and make new friends – and you’ll love seeing them active and happy! 🏃‍♀️🏃‍♂️😄 📅 TOMORROW & THURSDAY – LAST CHANCE before the holidays end! Perfect for kids who love to move – or those who need a little push to get started! 👧 Ages 7–11: 11:00 AM – 12:00 PM 🧑 Ages 12–16: 12:30 PM – 1:30 PM 💰 Just $25 per session per child – drop-in welcome! 🔥 Spots are limited, so book now and let your kids finish the holidays STRONG!

New to fitness or just looking for a change? Come try a FREE class at Unbound — no stress, no expectations, just a chance to move, meet the team, and have some fun 💥 We offer membership options for every budget, plus a massive space filled with quality gear and good vibes. 😎 Whether you’re a total beginner or have been training for years, there’s a class here that’ll suit you 🙌 Come see what makes Unbound different — with your first session completely 🆓 ‼️

1 Week of @hyroxanz training at Unbound

🧠💥 FREE VIBE NIGHT — Tomorrow at 5:30pm! Your Friday night plans = sorted Good vibes. Good people. Good for your mental health. Come move, connect, and kick off the weekend with a smile 😊 Drop “vibe” below to lock in your spot 👇💬

Sick of feeling flat, tired, and constantly frustrated with your progress? It might not be your training... it could be your fuel. 💥 Under-eating is one of the fastest ways to burn out, stall your results, and mess with your mood. You can’t expect your body to thrive when you’re barely giving it enough to survive. 🚨 Tired isn’t normal. 🚨 Flat isn’t just “life”. 🚨 It’s your body calling for MORE. Start eating to support your goals — not sabotage them. You don’t need less food. You need the right food. 👉 Try our FREE Nutrition & Macro Calculator on the website OR 📲 Jump into our $45/month personalised online nutrition app — macros, targets & tracking made simple. Let’s stop guessing. Start fuelling. Your energy. Your strength. Your results.

✨ VIBE NIGHT is BACK this Friday, July 4th — and it’s totally FREE! ✨ Need a fun reason to get out of the house, move your body, and still be in bed at a decent hour with zero regrets the next day? We’ve got you. 💃🏽🎉 Expect high-energy VIBE music, a fun sweat session for all fitness levels, and good vibes only. Come party, move, and make new friends — it’s our once-a-month fitness party and you don’t want to miss it! 🔥 Comment VIBE to book your spot!

🚨 Rainy Day School Holidays = Sorted! 🚨 Starting TOMORROW, Our 2025 Holiday Training Block is BACK — perfect to keep the kids active, social, and learning new skills these school holidays 💪🔥 📅 Dates: Tues July 1 & 8 Thurs July 3 & 10 🕒 Times: Ages 7–11 ➡️ 11:00AM–12:00PM Ages 12–16 ➡️ 12:30PM–1:30PM 💰 $25 per session, per child (drop ins welcomed) (Limited to 10 kids per group for quality coaching 👊) Spots fill fast — don’t miss out! #SchoolHolidays #Kidsfitness

Missing that comp buzz? That team hype? We got you. ⛓️LSKD Unbound & Unleashed ⛓️ 🗓 October 4th — Teams of 4 (mmff) 🔥 Divisions for everyone: Beginner, Intermediate, RX, Masters No matter your level, we’re throwing down. Rally your team. Let’s make some noise. 20% OFF REGO ends in just 2 days!! Code: UNBOUND20 at checkout 💥 Link in the bio

Vibe Night Returns 🎉 Friday, July 4th @ 5.30pm – and it’s completely FREE! All fitness levels welcome, so grab your friends and come sweat it out with us in a fun, feel-good session 💪🎶 Drop a “vibe” in the comments to book your spot!

👟 Kids Fitness Fun! 🎉 Today at 4:30pm – drop-ins welcome! 🙌 Get your little legends moving, sweating & smiling with our fun & active kids fitness class 💪😄 Happening every Thursday at 4:30pm – perfect for burning energy and building confidence! 📲 Book in via the link in bio

Is it okay to QUIT?! A listener question asked @tylerjaehamilton and @mick_unbound about goals, when to persevere and when to pivot Full episode on spotify "Persevere or Pivot? How to Know When To Push Forward Or Change Direction" 🎥 @ifcreat.ive

Missing the comp day madness? That finish line high? The “we did that” group selfie? 👀 Grab your team of 4 — LSKD Unbound & Unleashed is coming October 4th and it’s gonna be huge. 🔥 Early bird special’s on now: 20% off rego if you sign up in June! Code: UNBOUND20 at checkout. Link in bio — go lock it in before someone else grabs your spot 🫣

Ready to dominate Hyrox? For a limited time, we’re offering 7 days of FREE Hyrox-specific training classes to help you get faster, stronger, and more confident on race day. Our expert-designed sessions focus on the exact movements and endurance needed to dominate Hyrox. 💥 Want in? Just comment “HYROX” to get started! Wondering if you need to already be fit to join? Not at all! Our classes are built for all levels—from beginners to athletes. We’ll help you build the right foundation, one session at a time. 👏

💬 “No egos. Just real training, real results.”⁠ A few months in and already calling Unbound home 💪⁠ From open space and shared equipment to a community that actually wants you to win — this review says it all.⁠ ⁠ If you’re after a no-fuss, friendly gym that’s genuinely about the work, not the show — we’ll see you soon.⁠ 🤝

Who do you want to be? Fitter? Stronger? More confident? More you? 💭 Wondering where to start? 👉 Right here. With our 7 days of FREE Hyrox fitness classes. No more “maybe later.” No more waiting for Monday. 💥 This is your chance to take control and back yourself. ⚡ Limited spots. 👇 Comment “HYROX” to get started and step into the version of you that’s been waiting to show up.

🚨 JUNE EOFY SALE 🚨 Thinking about joining a gym but waiting for the perfect time? 👀 This is it. 💬 “But what if I’m not fit enough to start?” You don’t need to be fit to start — you just need to start to get fit! 🔥 Get 50% OFF your first month of membership at Unbound Athletic! Train with the best. Lift heavy. Move with purpose. Do cool things. Be part of our crew. 📩 DM us “I’m in” to lock in your spot! Limited time only — don’t miss it.

What is the Best LOOKING CrossFt movement? How much volume per week does someone need who has a BUSY schedule? All questions answered in our latest "Minute on, Minute off" (Episode 4) 🎥 @ifcreat.ive Link in bio

🚨That last LSKD Unbound & Unleashed comp? The gymnastics workout WENT HARD. Who wants more spicy high-skill fun in the next one?! 🧠 Skill. 💪 Strength. 💯 Fun. 📅 October 4 👥 Teams of 4 (MMFF) 🏋️‍♂️ Beginner • Intermediate • Masters • RX 🎟️ 20% OFF rego for a limited time – use code UNBOUND20 at checkout! 👇 What gymnastics movements do you want to see? Drop them in the comments and tag your athletes.

🚨STOP SCROLLING. THIS IS YOUR SIGN. 🚨 LSKD Unbound & Unleashed is BACK and it’s about to be the fitness event of the year😤🔥 👯‍♂️ Teams of 4 (MMFF) 💅 Divisions: Rx, Intermediate, Masters, Beginner 🗓️October 4th 🎉🎉🎉EARLY BIRD SPECIAL 🐣 Sign up NOW and get 20% OFF sign up with code UNBOUND20. Offer won’t last long! 📞 Text the group chat: “we’re competing or we’re done” 📍 Link’s in bio 🎖️ Do it for the win. Or the matching fit. Or the content. Tag your athletes in the comments 👆

🚫💀 WHITE MONSTER DETOX TIME 💀🚫 Tyler & Mick are breaking up with the vending machine for 14 days 💔⚡️(June 16–30) No energy drinks. No caffeine. No excuses. No brainer just vibes and probably withdrawal symptoms 😂 Wanna suff…detox—with them? Drop a “detox” in the comments to sign up! But don’t commit ‘til Sunday. 👈🏽 👆tag someone who needs this detox in their life

Kids Fitness is Back Tomorrow! 🎉 Get your kids moving, learning, and having fun! Our fitness classes are the perfect way for them to stay active, build confidence, and make new friends. ✅Ages 6 - 11 🕰️4.30pm - 5.30pm ✨ Drop-ins welcome 📲 Book now via the link in our bio!

Thoughts, Intention, Action 💭 These are 3 points that the top athletes @unboundathletic consider with each training session 1: Thought 🧠 - Ones ability to look at the upcoming training session, and predict or anticipate what weights they are going to lift. - Visualise how the weight will feel, and how the reps will look. Think about how they are going to warm-up. - Think about the cue's the coaches gave them last time performing this movement 2: Intention 🧘‍♂️ - Understanding the program, or the intent of each training session, and why the exercises are being performed at a specific intensity, weight, and how to approach each element of the session - This can also be an understanding stage, where asking questions and gaining clarification shows you understand the intent 3: Action 🎬 - Putting your Thoughts into action - Action isn't just about doing, its about doing the task at hand, well! @trizzo_123 talks about having the '👀 of the 🐅' which basically means trying your absolute hardest. This idea is just a frame work, but if you even put 5 minutes into thinking about what you are about to do, how it needs to be done, and doing it with some intent, your training performance will improve, massively 🎥 @ifcreat.ive

Okay team, it’s happening 😮‍💨 LSKD Unbound & Unleashed is coming up FAST — and you know you wanna be on that comp floor 🔥 📍Teams of 4 (MM/FF) 🗓 Saturday October 4th 🎯 Divisions: Rx, Intermediate, Masters, Beginner Yes, there’s literally a spot for you and your semi-fit mates 😂 Get the group chat going, pick a team name that goes way too hard, and let’s throw down 💥 🔥Link in bio

“It’s the only time I get just for me — and that makes all the difference.” ⭐️⭐️⭐️⭐️⭐️ As a busy mum, Emily shows up at Unbound so she can show up even stronger for her family. It’s not all just about fitness or appearance, it’s her time, her space, her reset. 🤍 Ready to change your life & feel the Unbound difference? ✨ Try a FREE trial today! ✨ 🚨JOIN IN JUNE & GET 50% OFF MEMBERSHIP🚨 Dm to secure this offer before it expires 👈🏽

It sure feels like it will tho. Happy Sunday 🌞 Keep showing up and keep smiling, You’re doing better than you think. ✨ See you all back in tomorrow ⏳

⚡️Last nights throw-down with the Vibe Night crew⚡️

🪩Vibe Night is ON at 5:30pm tonight! 🪩 Come sweat, lift, and laugh with us, it’s completely FREE!!! Drop a “vibe” in the comments to claim your spot 🔥

Want to learn how to build muscle? 💪 Watch our full video on youtube! 🎙️ @tylerjaehamilton 🎥 @ifcreat.ive

Just because you’re on the go doesn’t mean your goals have to go out the window 🚗💨 If you’re trying to lose weight or stay on track with your nutrition, you can still grab takeaway — it’s all about making smarter choices, not perfect ones. While we’ll always recommend building most of your meals from whole, fresh foods when you can, we get that life happens — you’re running between work, training, and family, and sometimes takeaway is the only option. The good news? You can still make it work without blowing your progress 👏 Here are some better choices when eating out or on the run: 🥩 Subway Grilled Chicken or Steak & pile on the salads – high in protein, filling, and satisfying 🌯 Grilled chicken wraps or burrito bowls – skip the heavy sauces, load up on salad. 🍣 Sushi with lean fillings – opt for chicken, tofu, or tamago (egg), avoid fried or mayo-loaded rolls 🥗 Salads with extra protein – ask for dressing on the side and go heavy on the veg Takeaway foods are still considered sometimes foods, but it’s empowering to know you’ve got better options that won’t throw you off track. You don’t need to “start again Monday” just because life got busy. If you’re unsure how to stay consistent with your food while juggling a busy schedule, or want to learn how to enjoy your fave meals without the guilt — DM us! 💬 We’re here to help you build a sustainable plan that actually works for REAL LIFE 🙌

🔥 VIBE NIGHT is BACK, baby🔥 We’re turning down the lights and turning UP the energy 🎶💃🕺 📅 This Friday, June 6th 🕠 5:30 PM 💸 FREE for everyone 🥵 Expect: ✨ Fun 💦 Sweat 🎧 Good vibes only 💪 All fitness levels welcome! 👇 Drop a “VIBE” in the comments to sign up ✌️