Boxing 12s

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This is an intense boxing class where your team members complete as many rounds as possible of the assigned boxing drills. Each time your class swap punching they conduct a plyometric move, therefore keeping the intensity up. Class Type: Boxing … Read More

Accumulate This

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A pairs accumulator competition program where they try and beat their partner completing 5 exercises. Type: Muscular Endurance Circuit Intensity: 4 Class Concept: Pairs should be combined based in similar condition. The program is set based on two competition sets, … Read More

Fartlek Day

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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’. The catch is that there is a third round, which is high intensity bodyweight training. … Read More

Super People

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This workout is based on members of the team contributing to a total by completing as many reps as possible of a high-intensity exercise. Class Type: Intensity: 3 Class Overview: Divide your class into teams of 3, attempting to balance … Read More

Chaos

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Try this chaotic circuit to rack as many reps as possible. The aim is to keep switching through cross training to get the reps up! Type: HMT Intensity: 5 Class Overview: Set the clock at a 5-minute duration and set … Read More

Heavy Water

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A military inspired equipment based circuit conducted around a football field or similar sized area. The circuit is completed in teams of three over three sets. The aim is to be the team that completes the most number of rounds … Read More

Pump Class Sprints

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This is a countdown circuit conducted in pairs. One person starts the countdown, and the other person runs. When the runner returns they continue the countdown where the other person left off. Class Type: Endurance Class Intensity: 4 Class Overview: … Read More

Overload Strength Circuit

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Overload Strength Circuit is a variation of Traditional Strength Circuit-—a muscular endurance circuit based on 3 x 8-10 minute rounds. Class Type: Strength Intensity: 3 Class Overview: Unlike its sister circuit, Overload Strength Circuit targets specific muscle groups (for example: … Read More

The Accumulator

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The Accumulator is based on 30 minutes of constant exercise. The goal is to complete as many rounds as possible (AMRAP). Class Type: Intensity: Class Overview: Participants are to complete as many rounds as possible of 5 static exercises—oh yeah, … Read More

For Grunt Sake

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For Grunt Sake is 8 rounds of 2 exercises including plenty of grunts (no surprises there!) Class Type: HMT Intensity: 5 Class Overview: Exercise 1 is carried out for 30 seconds and Exercise 2 is carried out for 20 seconds. … Read More
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