Box 30 On / 30 Off

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This is an intense boxing class where your team members working at a 2:1 ratio. Plenty of repeater drills to keep the intensity up! Class Type: Boxing Class Intensity: 5 Class Overview: Explain Class Concept: This is a tough circuit … Read More

Boxing Accumulator

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This is a simple two set boxing circuit comprising of a list of accumulating exercises (each round the number of exercise increases). The control for the transition for each round is by the run leg (50m out and back or … Read More

Some Lazy Sprints

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Need to improve your muscular and cardiovascular endurance, then try these challenging interval rounds based on a simple formula. Type: Cardio Endurance Intensity: 4 Class Concept: Make sure you do a very thorough warmup! The rounds are simply: 4 sets … Read More

Skip vs Thruster

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A fun little competition between pairs to see who can skip (and sometimes thruster) the most! Class Type: Competition Intensity: 4 Class Overview: Partner everyone up in groups of similar skipping ability. The pairs are then to work together to … Read More

Team Intervals

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This ‘moving’ circuit is conducted around an oval, where the aim is to have a main group move around the oval at a slower pace and a few people that need to conduct an interval and meet back up with … Read More

Tennis Ball Shuffle

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This is a three-person circuit (teams of three with one person on each station) based on two static muscular endurance exercises (separated by 2m) combined shuttle run activity. Type: Teamwork Intensity: 4 (depending on exercises and distance between nests prescribed) … Read More

Team 2000

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The concept is for the team to work together to complete a challenge. Each individual’s input counts: For example, if person 1 does 5 push ups and person 2 does 10 push ups the team total is 15. Class Type: … Read More

50 Crunches

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This is simple challenge. Just complete 50 crunches! Of course, there is a little bit more to this and it will keep your team on their toes. Class Type: Endurance Class Intensity: 5 Class Overview: This is a challenge circuit … Read More

Sprint Boxing

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A classic 3 person circuit mixed with a countdown challenge! Sprint, box, jump…….. Class Type: Boxing Intensity: 4 Class Overview: Round 1: Each person needs to do 10 sprints. Person 1 sprints 50m then does 10 squat jumps and then … Read More

Get Some Sprints

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Here is a little workout to accumulate some sprints and at the same time get some reps done! Class Type: Cardio Endurance Intensity: 4+ Class Overview: Set up a 20m sprint track for the team sprints (you can always make … Read More

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