25 Lessons
Length 03:23:56
Beginner
25 Lessons
Length 03:23:56
Beginner level

Includes

Learn the basics of the Wim Hof Method in just 10 days

Progressive breathing and cold shower exercises

All contextualized by Wim Hof himself

3 hours of unique video content

20.00 / $25.00 Start your journey

Introduction

Learn the Wim Hof Method in just 10 days

Designed for the modern world in which people are often short on time, the Crash Course teaches you the basic principles of the Wim Hof Method in the span of just 10 days.

Each day begins with a video in which Wim Hof contextualizes the exercises and talks about the focus for that day. The exercises themselves are then explained in a separate video. You start off slowly, gradually expanding your dabbling with cold and air, and Wim is there to guide you every step of the way.

By the end of the course, you should have a solid understanding of the essential techniques on which the Wim Hof Method is founded, and bring your retention as high as 4 minutes! If you want to dive deeper and learn about the many ways in which the method affects your mind and body; develop a robust & consistent practice; in a fun and educational way over the span of 10 weeks; we recommend you follow the online Fundamentals video course

This course is non-refundable and remains accessible for 1 month upon purchase. It was first made available on OneCommune.com.

Benefits

Our mission is to help you become happy, strong and healthy.

Lessons

00:01:50
Introduction
1 Lessons
Introduction
00:01:50
00:12:23
Day 1
2 Lessons
The Story of the Iceman
00:10:33
Exercise: Hot Shower into 1 Minute Cold Shower
00:01:50
00:20:26
Day 2
3 Lessons
The Breath
00:12:48
Exercise: 1 Round of Breathing with 1 Minute Retention
00:05:12
Exercise: Hot Shower into 1.5 Minute Cold Shower
00:02:26
00:14:41
Day 3
2 Lessons
Setting the Mind
00:13:01
Exercise: 1 Minute Cold Shower
00:01:40
00:18:47
Day 4
3 Lessons
Challenging Yourself
00:09:00
Exercise: 2 Rounds of Breathing with 1.5 Minutes Retention
00:07:30
Exercise: 1.5 Minute Cold Shower
00:02:17
00:21:13
Day 5
1 Lessons
Exercise: 4 Rounds of Breathing with 2.5 Minutes Retention
00:21:13
00:35:27
Day 6
4 Lessons
Dealing with Emotions
00:11:41
Exercise: 4 Rounds of Breathing with up to 2.5 Minutes Retention
00:18:01
Exercise: 2 Minute Cold Shower
00:02:33
Exercise: Breathing + Push Ups
00:03:12
00:33:00
Day 7
3 Lessons
Take It Easy
00:12:26
Exercise: 4 Rounds of Breathing with up to 2.5 Minutes Retention
00:18:01
Exercise: 2 Minute Cold Shower
00:02:33
00:14:14
Day 8
2 Lessons
Back Into Nature
00:12:04
Exercise: Nature Walk
00:02:10
00:14:32
Day 9
2 Lessons
Introduction to the Ice Bath Challenge
00:11:02
Exercise: Horse Stance
00:03:30
00:06:23
Day 10
1 Lessons
Challenging Yourself, Ice Bath
00:06:23
00:11:00
Bonus Content
1 Lessons
Breathing for Beginners (3 Rounds Slow Pace)
00:11:00

Here's what others have to say

Tineke, The Netherlands

I have severe arthritis in my left hip. By implementing the Wim Hof Method in my daily life, I can deal with this without getting surgery. I love Wim’s purity. His coaching inspires me and gives me energy. I’m almost 66 years old and by practicing the Wim Hof Method I feel much more...
Start your journey with the Wim Hof Method Today!