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

Minutes

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Need to improve your muscular and cardiovascular endurance, then try these challenging interval rounds based on a simple formula of one minute on, two minutes off. The key is to get the reps done as fast as possible. Type: Cardio … Read More

Thrust, Row, Run

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This class is a triathlon consisting of a run, some thrusters and some upright rows. Class Type: Cardio Intensity: 4 Class Overview: After the warm-up lap, ensure everyone is familiar with the exercises. This class is simply: Run 200m. 20 … Read More

Run vs Thrust

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This class is a duathlon consisting of a run and thrusters! Class Type: Cardio Intensity: 4 Class Overview: This is a ‘duathalon’ style class with two different running distances and thrusters in between. If conducted on the beach ensure the … Read More

200 Deadlifts

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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 3-4 minutes to complete, for example 1-2 laps … Read More

Sprint Lift

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Try this is a fast pace cardiovascular training session that combines Muscular Endurance, Cardio Endurance and competition. Make sure to stretch at the end! Class Intensity: 5 Class Type: Cardio Class Overview: 10 rounds of: 200m run 15 Deadlifts 10 … Read More

30 Second Cardio

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This is a cardio/muscular endurance workout with the aim to complete 30 seconds of exercises…… Class Type: Cardio/Muscular Endurance Intensity: 4+ Class Overview: The aim is to get through two rounds of the following (each exercise is 30 seconds). Thrusters … Read More

3 Doubles

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This is a skipping lesson that will challenge your team to double unders. Class Type: Cardio Endurance Intensity: 3 Class Overview: Give everyone a jump rope, and then give them 60 seconds to skip whereby they must also complete 3 … Read More

Sprint Jump

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Try this is a fast pace cardiovascular training session that combines Muscular Endurance, Cardio Endurance and competition. Make sure to stretch at the end! Class Intensity: 5 Class Type: Cardio Class Overview: 10 rounds of: 200m run 25 Skier Jumps … Read More

Leg Run

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Try this distance run (eg, 2-5 km) where every three to five minutes the class is stopped to undertake a leg focused exercise. Class Type: Muscular Endurance Intensity: 4 Class Concept: Participants are paired up and given a medicine ball, … Read More

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