Sprint Plus

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Here is a little workout to practise 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

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

Back Up

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This is a scaled session designed to challenge all levels of fitness along with having some fun with a different style of running. There is a short burst followed by an active recovery, and then finally a rest! Class Type: … Read More

Guns and Runs

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This class is a decreasing interval session with plenty of arm exercises designed to challenge all levels of fitness. Class Type: Endurance Intensity: 4 Class Overview: Class set up: Set up cones every 20m for 240-300m. Scaling: Assign each person … Read More

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

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