200 Seconds of Fun

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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 and 20 seconds in duration, with a 2 minute … Read More

Super 20s

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This is a static body weight program where each person just needs to do 20 seconds of activity…..but for several activities and for several rounds! Class Type: HIIT Intensity: 5 Class Overview: Program: 12 exercises. This is simply a top … Read More

Drop Down

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This is an individual challenge/fitness test where participates complete as many rounds as possible (AMRAP) of four static exercises and shuttle run within 20 minutes. Type: Individual Challenge Intensity: 4 Class Concept: This is an individual challenge where the number … Read More

Speed Challenge

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This is a challenge to complete as many set as possible in a set time. There are three challenges, which can be modified to suit your class. Class Type: Individual Challenge Intensity: 4 Class Concept: Individual Challenge 1 – Complete … Read More

Burn the Calories

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The class combines a body weight muscular endurance (ME) exercises with a shuttle run. As individuals or pairs, your team follows a list of exercises from top to bottom. Class Type: Muscular Endurance Intensity: 4 Class Concept: Set 1 (intro). … Read More

Continuous Fitness Test

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This is an individual benchmarking activity with a loop of exercises to be completed as fast as possible. Class Type: Fitness Test Intensity: 4 Class Overview The person is to conduct the first round of all exercises, before moving to … Read More

10 to 1 Speed Challenge

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An individual competition program where participants try complete 10 rounds in the fastest time. Type: Muscular endurance and power circuit Intensity: 5+ Class Concept: The program is set based on up to two exercises, one counting up to 10, the … Read More

Super 6s

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Using a work rest ratio of 30 seconds on / 30 seconds off, over six minute sets, individuals aim to continually complete no less than 6 reps per exercise for each 30 second period. Class Type: Individual Challenge Intensity: 5 … Read More

Six Reps

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This is an individual challenge or benchmarking activity, based on six reps, the aim is to complete as many rounds as possible in a six minute period. At the end of the each 6 minute round the number of rounds … Read More

30 Minute Challenge

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This class involves 30 x one minute rounds. Each round the class completes a set number of reps for four exercises, with the remainder of the time used to rest. Class Type: HIIT Intensity: 5 Class Overview: Set the benchmark … Read More

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