Heavy Water

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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

Haste

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Interval training with a challenge!  This is a partnered activity, where one person is completing the interval while the other person is ‘waiting’ for them to return…. Type: Cardio Endurance Intensity: 4 Class Concept This class is based on interval … Read More

13s

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A competition to complete as many rounds of 13 exercises in a 13 minute period as possible (AMRAP). Your team members earn a point each time they complete all 13 exercises. Each round is different to keep it challenging. Type: … Read More

Pump Class Sprints

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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

50 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

Good Ol’ Row 2

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Try this is hardcore cardiovascular training session that combines Muscular Endurance and competition. Make sure to stretch at the end! Class Intensity: 5 Class Type: Cardio Class Overview: The session is ideal for large oval, however can be just as … Read More

Run-Skip

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Run-skip is a cardio workout that involves an 800-1200 metre run and 200 x Skips. Ideally, the session works well on a large oval, however, it can also work well on paths and tracks. Class Type: Cardio Intensity: 4 Class … Read More

Three Lanes of Hell

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3 Lanes Of Hell is conducted over 3 x 100-metre lanes with a designated dynamic activity — sumo-squat-walk; lunge-walk; and sprints. Class Type: Endurance Intensity: 4 Class Overview: Participants are to be divided into balanced pairs (fastest with the slowest) … Read More

Tabata Rob The Nest

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Time for a good old fashion game of rob the nest….but with a twist – Tabata Style. ‘Rob The Nest’ which is an old-school yard game ideal for small open grass areas approximately the size of a basketball court. Type: … Read More

Sandy Slope

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This is a leg strength session to increase running capability and all round body strength. This session will require various sets of the sand sprints or hill work. Probably two people at a time. NB. Legs are the biggest muscle … Read More

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