Around The Clock

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In teams of 4, form small circles. In this work out, one person does a set of reps, immediately followed by the person to their left, and then next person, and next person. For example, everyone is in the squat … Read More

Repeater Tabata

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This is can be an individual workout or a competition. Using the prescribed layout, the challenge is to get to the furthest station in each Tabata round (using the 10 secs to return to the baseline). Add bean bags to … Read More

Comfortable Partners

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This is a 2-person circuit, where one person in each pair undertakes a shuttle activity over a distance 20-30m, a great beach work out if you have access! Class Type: HMT Intensity: 4 Class Overview: The class is ideally conducted … Read More

Welcome to the New Year

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Partner up with the race into New Year with a High Metabolic Training (HMT) circuit. Class Type: HMT Intensity: 4 Class Overview: In pairs (of approximately similar ability) give each participant a piece of chalk or a pen and paper). … Read More

Strength Duathlon

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This class is a duathlon consisting of a strength activity and a run. The class is self paced and can be altered to suit individual fitness levels for a great workout. Class Type: Muscular Endurance Intensity: 4 Class Overview: Each … Read More

10 Station Relay

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This is a simple but large team circuit using a shuttle run relay to increase the intensity. Class Type: Circuit Training Intensity: 4 Class Overview: This is a ‘team bump off’ circuit controlled by Station 1. Station 1 is controlled … Read More

Jelly Core

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This class is a ‘modified pump’ class however the focus is on core abdominal muscular endurance using a modified Tabata work rest ratio based in 30sec work 10 sec rest. The range of movement is changed by the instructor to … Read More

Oh What A Feeling!

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This class involves 30 to 40 x one minute rounds. Each round participants complete the exercises as quickly as possible within the one minute working period. Each round the number of repetitions goes up by one. Recovery period is the … Read More

Cardio Equipment Run

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This class is simply an equipment-run over a long slow distance to focus on lower limb endurance. This is a very common military style program. Class Type: Teamwork Intensity: 4 Class Overview The class is to travel a distance of … Read More

Benchmark Testing

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The focus is Cardio Vascular (CV) endurance, core strength and muscular endurance. The four components for Benchmarking include 20 m Shuttle Test (testing CV endurance), Push Ups (Muscular Strenth and endurance), Plyometric Squats (muscular endurance) and maximum plank/beam hold (Core … Read More

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