Skip, Burp, Harder

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This class is a duathlon consisting of skipping and burpees! Class Type: Cardio Intensity: 4 Class Overview: This is a ‘duathalon’ style class with two different skipping ‘distances’ and burpees in between. This self-paced program requires three sets of skipping … Read More

5,3,1 HIIT

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This High Intensity Interval Training Muscular Endurance Session will challenge all fitness levels. This can be used as a challenge or a fitness test. Class Type: HIIT / Fitness Test Intensity: 5 Class Overview: This drill has two exercises (baseline … Read More

Centurion

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This is bit of a tough muscular endurance drill where your team is required to complete the 100 reps in minimal time. You can make it a normal class or a fitness test. Class Type: Fitness Test / Muscular Endurance … Read More

3 Minute Madness

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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

Cut In Half

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An individual challenge or benchmarking activity based on three rounds of four muscular endurance (ME) exercise and a shuttle run, where the number of repetitions reduces by half each round. Type: HIIT / Fitness Test Intensity: 5 Class Concept: The … Read More

Time Warp

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Team Challenge where time is against everyone! Class Type: HIIT Intensity: 5 Class Overview: Ensure a  thorough warm up for everyone, and then divide the group into two equally matched teams. Each team has 10 minutes to complete as many … Read More

Tabata Blood Shunt 2

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Not for the feint hearted! This class involves completing 6 sets of 2 activities in a Tabata style blood shunting circuit format. Each set has 8 rounds with a work rest ratio of 20sec:10sec. Class Type: HIIT Intensity: 5 Overview … Read More

Reverse Timewarp

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A classic pyramid workout with a twist. Be sure to give everyone a good warm up! Class Type: HIIT Intensity: 5 Class Overview: Set this up as a fitness test and get everyone to complete as many push ups (or … Read More

Benchmarking

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This is an individual benchmarking activity. This activity should be carried out in the first and last session of a 4 to 6 week program. Each activity listed below is to be carried out in order and in 3 separate … Read More

Fives

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This is an individual challenge or benchmarking activity, based on five rounds, the aim is to complete as many repetitions as possible a designated exercise in a five minute period. At the end of the each 5 minute round the … Read More

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