Tabata Arms

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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

Super Set Me

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This is an individual challenge where the each person has their own list of activities to work through and challenge themselves against. Class Type: Individual Challenge Intensity: 4 Class Overview: This class is involves three lists of activities. Participants are … Read More

11s

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A competition to complete as many rounds of 11 exercises in a 11 minute period as possible (AMRAP). Your team members earn a point each time they complete all 11 exercises. Each round is different to keep it challenging. Type: … Read More

Get On Board

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This ‘moving’ circuit is conducted around an oval, where the aim is to have a main group as the ‘train’ and a few people that need to chase it down. The ultimate goal is to ensure everyone gets at least … Read More

Hammer Time

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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

Lucky Boxing Dice

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A fun a little circuit to mix up the boxing reps and styles. Class Type: Cross-Training Intensity: 3 Explain Class Concept: The instructor is to write up a list of different 6 exercises per 12 minute set. Each exercise is attributed … Read More

Crunch Lunge Day

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This activity is an individual challenge using a combo of crunches and a run. The challenge will test the endurance of your team as they attempt to complete as many crunches as possible 600m Class Type: Endurance Intensity: 4 Class … Read More

Don’t Get the Joker

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We all know this workout! Deck of cards. This one is slightly modified to have a joker which then requires something fun! Overall it is a great workout that allows a random selection of activities and reps to be undertaken. … Read More

Burpee Lunge Day

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This activity is an individual challenge using a combo of ‘burpee jump forwards’ and a run. The challenge will test the endurance of your team as they attempt to burpee jump forward 600m Class Type: Endurance Intensity: 4 Class Overview: … Read More

Lucky Dice

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This can be done by as a workout for an individual or for a team. Class Type: Cross-Training Intensity: 3 Explain Class Concept: The instructor is to write up a list of different 6 exercises per 12 minute set. Each exercise … Read More

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