5:00AM · FOUR TRAINING MORNINGS · TEN STANDARDS
HELL WEEK
One week at Lonedog. Four 5:00am starts. Ten physical standards.
Meet all ten standards and you'll get an invite into Nirvana — Lonedog's 8-week high-performance block.
One payment. No automatic renewal.
Maybe you've trained for years. Maybe you've come back after time away. Maybe you know you're fit, but you haven't put that fitness against a clear standard for a while.
You will be tested on strength, control, work capacity and your ability to keep showing up across the week.
Max effort, every test. Squats hit parallel or they don't count.
This is a Squat Max test. 7 Sets of 5 reps increasing weight until failure is achieved.
100 reps each leg with knee touching the ground. This is timed and measured as quickly as can be completed.
50 cals as fast as possible. The minimum standard is faster than 5 minutes
10 minutes. As many reps as possible.
10 sets of 10 reps. Pain-free full ROM.
5 minutes as far as possible.
This is a Bench Max test. 7 Sets of 5 reps increasing weight until failure is achieved.
There will be 3 sets of 30 seconds w/ 30 seconds rest. Minimum reps is 60 per set to pass.
Perform 1 rep every 2 minutes for 10 rounds. Increase weight each set until max is reached.
5 minutes to cover as much distance as possible. No minimum requirement for distance. Just complete pain free.
No half marks. No changing the standard because you're tired.
Ten tests. One week. Find out where you actually stand.
Can't make one of the coached mornings? Complete that session yourself in open gym. Open gym is included, and you can bring a training partner.
Current Lonedog members can complete Hell Week in their normal session time.
The 5:00am class runs through the daylight-savings block. It is not a permanent class time.
No half marks. No changing the standard because you're tired.
A test tells us what you can do once
This week shows us how you train and how you show up
Do you arrive ready at 5:00am?
Do you hold your technique when you're tired?
Do you keep the standard when nobody is giving you an easier option?
Are you still as switched on late in the week as you were at the start?
Nirvana demands more than one good session.
Hell Week gives us the chance to see whether you're ready for eight weeks of them.
Hell Week is for you if:
You train now, or you have a solid training background.
You want an honest test of your current level.
You are prepared to train at 5:00am.
You want to earn a place in Nirvana.
You can meet, or challenge, the ten standards above.
If those standards are currently out of reach, begin with MPE. It gives you the coaching and progression to build the strength, movement quality and work capacity those standards require.
YOU MEET ALL TEN STANDARDS
Shannon invites you into Nirvana.
Nirvana is an 8-week high-performance block at Lonedog. It runs at 5:00am on Monday, Tuesday, Thursday and Friday, with two recovery days (Wednesday and Saturday), starting Monday 26 October.
It costs $99 a week. You do not buy it on this page. Shannon enrols you after you qualify through Hell Week.
YOU ARE NOT AT THE STANDARD YET
Shannon directs you into MPE, starting the same Monday.
MPE builds the strength and conditioning those standards need. You finish Hell Week knowing exactly where you stand and what to work on next.
Either way, you leave with a clear answer about the level you should be training at
THE PERSON SETTING THE STANDARD
Shannon has coached Albury-Wodonga locals since 2009.
He has represented Australia in kettlebell sport eleven times, helped shape standards used by the Girevoy Sport Australia Association, certified other trainers in the sport, and coaches athletes who compete at national level.
Hell Week is the week Shannon uses to decide who is ready to enter his 5:00am Nirvana block.
$79 — SAVE $40 until 12 October
$99 — SAVE $20 until 19 October
One payment covers the full Hell Week assessment. It does not renew and it does not automatically enrol you in Nirvana.
The price then moves to $99, followed by $119
($79 through 12 October, $99 through 19 October).
After payment, you will land on a confirmation page with your next steps.
Dates: Week of 19 October
Coached sessions: Monday, Tuesday, Thursday and Friday at 5:00am
Recovery: Wednesday
Location: Lonedog, 1/115 Catherine Crescent, Thurgoona NSW 2640
Price: $79 early bird, then $99, then $119 ($79 through 12 October, $99 through 19 October)
Nirvana begins: Monday 26 October
One week of Hell Week: four coached sessions, access to open gym if you need to complete a session separately, and Shannon's assessment against the ten standards. It is one payment and does not renew.
No. Hell Week gives you the opportunity to earn that place. Shannon invites you into Nirvana after you meet all ten standards.
An 8-week high-performance block at Lonedog. It runs at 5:00am on Monday, Tuesday, Thursday and Friday, with two recovery days (Wednesday and Saturday), and costs $99 a week. It starts Monday 26 October.
Shannon directs you into MPE, which begins on the same Monday. You will have a clear next step for building toward the required level.
Complete the session yourself in open gym. Open gym is included, and you may bring a training partner.
Yes. Current members can complete Hell Week during their normal session time.
The ten standards require an existing training base. If they are currently out of reach, begin with MPE: lonedog.com.au/mpe
The price moves from $79 to $99, then to $119 ($79 through 12 October, $99 through 19 October).
1/115 Catherine Crescent, Thurgoona NSW 2640.
If you've wondered where your training is really at, Hell Week gives you the answer.