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

A Quick Skip

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This is a super simple and fun fitness test/benchmarking activity where the class is challenged to skip as many reps as possible within the time limits. Class Type: Benchmarking Class Intensity: 4 Class Overview: Each test is based on the … Read More

Run vs Row

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

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

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