Fartlek You

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In the essence of the Fartlek style of training, the idea is to work hard during the ‘on round’, and recover in the ‘off round’. There is also a third round of sprints! Type: Cardio-vascular Endurance Intensity: 5 Class Overview: … Read More

60 Second Challenge

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This is a time based challenge between two people. The aim is to hold the plank for 60 seconds for each round and out plank each other. Class Type: Core Intensity: 4 Class Concept: The challenge is to hold the … Read More

Tabata Tabata

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This class involves conducting a variety of exercises using the ‘Tabata Protocol’ of 20 secs of work with 10 secs rest for four rounds. Class Type: HIIT Intensity: 4+ Class Overview: This class is an overload circuit using the Tabata … Read More

Core Day

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The class is conducted in pairs and it is all about the core! This will burn but will also give a great sense of satisfaction. Class Type: Core Intensity: 4+ Class Overview In pairs, the team is to work through … Read More

Higher Voltage

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Try this high intensity work out, but be sure do a very good warm up first! Class Type: Cardio Intensity: 4 Class Overview This drill is done in pairs (preferably of the same level of fitness) set up with a … Read More

Cardio Thruster Run

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This class is simply an equipment-run over a long slow distance to focus on endurance. This is a very common military style program. Class Type: Teamwork Intensity: 4 Class Overview The class is to travel a distance of varying from … Read More

Duathlon of Steel

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This class is a duathlon consisting of a strength activity and a run. The class is self paced and can be altered to suit individual fitness levels for a great workout. Class Type: Muscular Endurance Intensity: 4 Class Overview: Each … Read More

Repeater Repeater

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This is a 2 person circuit where one person performs a fast shuttle run while their partner performs the muscular endurance (ME) activity. A 60-second time frame is recommended for each exercise. Class Type: Muscular Endurance Intensity: 4 Class Overview: … Read More

X Jump

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This is a super simple and fun fitness test/benchmarking activity where the class is challenged to skier jump as many reps as possible within the time limits. Class Type: Benchmarking Class Intensity: 4 Class Overview: Each round is to be … Read More

Lucky Drop

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The session is ideal for a large open area (including beaches). For an extremely high intensity session try this program on the soft sand of a beach! Class Type: Cardio and Muscular Endurance Intensity: 4+ Class Concept: Write exercises on … Read More

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