Hurry Up

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Interval training with an evil twist! This is a partnered activity, where one person is completing the interval while the other person is waiting for them to return…..if ‘waiting’ is what you want to call it! Type: Cardio Endurance Intensity: … Read More

20 to 1 Cross-Over

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Our classic cross-over drill with a difference! Each round has the pairs counting in opposite directions until the full set of reps is complete. In between each cross-over is a distance based activity, such as a run. Type: Cardio Endurance … Read More

Heavy 3 Person Circuit

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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

It’s a Great Day to ‘Lunge’ Around

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This ‘moving’ circuit is conducted around over 100m distance (using a sports oval, football field or similar sized area). The aim is to be the team that completes the most number of laps of the 100m run during a 40 … Read More

12s

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A competition to complete as many rounds of 12 exercises in a 12 minute period as possible (AMRAP). Your team members earn a point each time they complete all 12 exercises. Each round is different to keep it challenging. Type: … Read More

60 Down

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A tough muscular and cardiovascular endurance count down/count up circuit with each set comprising of plyometric exercise and a muscular endurance exercise. Type: Cardio & Muscular Endurance Intensity: 5 Class Concept Three sets of exercises are completed in pairs. The … Read More

Singarun

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Take your group on a distance based run (approx. 3-5 km) carrying a rope or other equipment. Every five minutes they stop and undertake a short 3-4 min static workout to a music. Type: Cardio Endurance Intensity: 3 Class Concept … Read More

Sprintathon

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A competition cardio circuit where the aim is for pairs to work together to complete as many laps of an oval as they can. This is a very hard cardio and muscular endurance session with little rest during each set. … Read More

Pump Class Intervals

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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

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