Shoulder Run

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Try this distance run (eg, 2-5 km) where every three to five minutes the class is stopped to undertake a shoulder focused exercise. Class Type: Muscular Endurance Intensity: 4 Class Concept: Participants are paired up and given a medicine ball, … Read More

Shadow Rope Box

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This is team boxing event using a battle rope to conduct some serious shadow boxing. Type: Teamwork Intensity: 3 Class Concept The key is give everyone enough space so that they can use the rope to shadow box. With everyone … Read More

Up vs Down

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This is a pairs pyramid activity based on on two sets of 12 exercises. Exercises are conducted on a baseline of a 20m shuttle run with one person starting at the top of the set and the other at the … Read More

Tennis Ball Shuffle

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This is a three-person circuit (teams of three with one person on each station) based on two static muscular endurance exercises (separated by 2m) combined shuttle run activity. Type: Teamwork Intensity: 4 (depending on exercises and distance between nests prescribed) … Read More

Team 2000

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The concept is for the team to work together to complete a challenge. Each individual’s input counts: For example, if person 1 does 5 push ups and person 2 does 10 push ups the team total is 15. Class Type: … Read More

Personal 1000

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Try this 1000 rep challenge either on your own or with your team. The clock starts ticking once you start and finishes at rep 1000, inclusive of any time you take off for rest and drinks! Class Type: HMT Class … Read More

Overload

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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

Wall Ball Intervals

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Add some wall balls with some intervals and you get…Wall Ball Intervals. You’ll need a wall of course…. Class Type: Endurance Intensity: 4 Class Overview: Class set up: Set up cones every 20m for 200-260m. Get everyone to run for … Read More

Tabata Delts

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This lesson involves conducting a variety of exercises using the ‘Tabata Protocol’ of 20 seconds of work followed by 10 seconds rest. The details of timings and exercises to be conducted are illustrated below. Class Type: Strength Intensity: 4 Class … Read More

50 Crunches

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This is simple challenge. Just complete 50 crunches! Of course, there is a little bit more to this and it will keep your team on their toes. Class Type: Endurance Class Intensity: 5 Class Overview: This is a challenge circuit … Read More

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