Block Intervals

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Home Series Special Hi Everyone Here is another great little workout for you at home. Time Needed: Approx. 20mins Equipment Needed: None Intensity Level: 7/10 Find a track or path outside your home that you can run for 1 minute … Read More

Back to Basics Boxing

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This is a classic boxing workout with a twist. In pairs, one person is punching first and the other is holding the punch bag (this works best with quick swap overs). Type: Boxing Intensity: 4 Overview: They start with 10 … Read More

Power Throw Intervals

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This class is a team vs team challenge to win the interval training session. Class Type: Endurance / Competition Intensity: 4 Class Overview: This class is conducted in two evenly matched teams. The idea is that one person from the … Read More

Team Pistol Challenge

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Divide your team into two groups and let them compete against each other. Class Type: Endurance Class Intensity: 5 Class Overview: One group is to be made up of the more experienced clients, and the other group should be made … Read More

Team Row Challenge

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Divide your team into two groups and let them compete against each other. Class Type: Endurance Class Intensity: 5 Class Overview: One group is to be made up of the more experienced clients, and the other group should be made … Read More

Clean Intervals

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Time for some more Cleans and Intervals…….Clean Intervals. This class is a decreasing interval session with power lifts designed to challenge all levels of fitness. Class Type: Endurance Intensity: 4 Class Overview: Class set up: Set up cones every 20m … Read More

Box Thrust

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A classic 3 person circuit mixed with a countdown challenge! No rest……just boxing, reps and sprints….. Class Type: Boxing Intensity: 4 Class Overview: Round 1: Person 1 does 20 Thrusters , Person 2 is boxing, Person 3 is holding the … Read More

Run v Climb

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This a teamwork session where pairs compete against other pairs in a challenge of completing as many intervals as possible in the time frame. Type: Cardiovascular Endurance Intensity: 5 Class Concept: After an initial warm up, using either an oval … Read More

Pulse Run

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This is a paired class where one person runs an interval and the other person undertakes pulse reps for a great burn! Class Type: Endurance Class Intensity: 4 Class Overview: You can decide what each round should be is to … Read More

Team Row Challenge

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Divide your team into two groups and let them compete against each other. Class Type: Endurance Class Intensity: 5 Class Overview: One group is to be made up of the more experienced clients, and the other group should be made … Read More

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