Back to Basic Intervals

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This is a simple format for conducting interval training and is designed for basic conditioning. It is based on time to allow all fitness levels to work for the same duration. Intervals require a good warm up, sufficient rest and … Read More

Run vs Thruster

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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

Enduro for Three

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This class is designed to develop endurance capacity of clients to improve performance on fitness tests. It is designed to be conducted in a large area (preference is an oval) in groups of three. Class Type: Cardio Intensity: 4 Class … Read More

Quick Time

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After a thorough warm up, everyone works to their maximum capacity to get the reps out in this challenge. Class Type: HIIT Intensity: 5 Class Overview: Each round is 2 minutes in duration with a 1 minute rest period. With … Read More

5 vs 500

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This static circuit can be run almost anywhere and only requires an area large enough for each participant to safely undertake static exercises. The program is based on the concept of “choose your own work out’ where as individuals aim … Read More

Choose Your 3

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After a thorough warm up, everyone works to their maximum capacity to get the reps out in this challenge. Class Type: HIIT Intensity: 5 Class Overview: Each round is 3 minutes in duration with a 1 minute rest period. With … Read More

Run for 30

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This class is a duathlon consisting of a run for time and set of reps. Class Type: Cardio Intensity: 4 Class Overview: Set up a run circuit that can your team can challenge themselves against but also measure their time, … Read More

13s

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This is a great workout for small teams as they compete to complete as many reps as possible of 13 exercises in a 13 minute period! Class Type: Teamwork Intensity: 4 Overview In small teams, the aim is to complete … Read More

Row Faster

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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: Round 1: 800m run (you can lengthen or shorten depending on the … Read More

Top to Bottom

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A grueling endurance challenge! Class Type: Individual Challenge Intensity: 5 Class Overview: Start at the top and work your way down to the bottom. (Brackets scaled easier versions) 2 x 400m run laps (1 lap) 25 Thrusters (10) 100 Squats … Read More

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