Pulse Intervals

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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

12s Take Two

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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

15 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

Squat Jump Intervals

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This is a great way to improve your cardio fitness, with a little challenge on the side! Class Type: Endurance Class Intensity: 5 Class Overview: The format is to complete 8 x intervals, scaled to match the fitness level of … Read More

Rope Reps

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This is a traditional rope run workout with reps along the way! Class Intensity: 4 Class Type: Teamwork Class Overview: Take the team for a light jog or walk that is approx. 20 minutes in duration. Every minute on the … Read More

200 Squats

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This is a simple challenge: complete the 200 reps in between undertaking a steady state cardio challenge. Class Type: Endurance Intensity: 4 Class Overview: Set up a run track that will take 3-4minutes to complete, for example 2 laps of … Read More

Skip vs Sprints

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Here is a fun self-paced class where your team get to has fun seeing if they can skip or not! If not, well they might be able to do sprints. Intensity: 4 Class Overview: You’ll need to give your class … Read More

10 to 1 Challenge

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This is a fun and challenging (perhaps very challenging) countdown for your team. You set the exercises and their variations, and they compete to complete it asap! Intensity: 5 Class Type: Individual Challenge Class Overview: After conducting your warm up, … Read More

Self Intervals

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Training by yourself, no problems….simply get yourself a timer and do this quick workout. Type: Cardio Endurance Intensity: 4 Class Concept: Take off for a jog along a route that you know you can run for approx. 15mins. The aim … Read More

200 Push Ups

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This is a simple challenge: complete the 200 reps in between undertaking a steady state cardio challenge. Class Type: Endurance Intensity: 4 Class Overview: Set up a run track that will take 3-4minutes to complete, for example 2 laps of … Read More

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