Thrust, Row, Run

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This class is a triathlon consisting of a run, some thrusters and some upright rows. Class Type: Cardio Intensity: 4 Class Overview: After the warm-up lap, ensure everyone is familiar with the exercises. This class is simply: Run 200m. 20 … Read More

60/30/10 Lower

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This is a muscular endurance day with the aim to focus purely on the lower body. Class Type: Muscular Endurance Intensity: 4+ Class Overview: Each exercise is conducted for 60 seconds, 10 seconds rest, then 30 seconds of activity, 10 … Read More

60/30/10 Upper

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This is a muscular endurance day with the aim to focus purely on the upper body. Class Type: Muscular Endurance Intensity: 4+ Class Overview: Each exercise is conducted for 60 seconds, 10 seconds rest, then 30 seconds of activity, 10 … Read More

Times Three

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This class involves 3 sets of 8 one minute rounds. During each round the participants complete two exercises as quickly as possible within the one minute working period. Class Type: Muscular Endurance Intensity: 4+ Class Overview: Set 1 Round one: … Read More

Day of Delts

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This is a great strength circuit of 10 x 90 second rounds with a one minute break. Class Type: Strength Intensity: 4 Class Overview: There are 10 rounds of arm activities for this class, it’s not going to be easy! … Read More

Run vs Thrust

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This class is a duathlon consisting of a run and thrusters! Class Type: Cardio Intensity: 4 Class Overview: This is a ‘duathalon’ style class with two different running distances and thrusters in between. If conducted on the beach ensure the … Read More

200 Deadlifts

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This is a simple challenge: complete the 200 reps in between undertaking a steady state cardio challenge. Class Type: Endurance Intensity: 4 Class Overview: Set up a run track that will take 3-4 minutes to complete, for example 1-2 laps … Read More

Sprint Lift

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Try this is a fast pace cardiovascular training session that combines Muscular Endurance, Cardio Endurance and competition. Make sure to stretch at the end! Class Intensity: 5 Class Type: Cardio Class Overview: 10 rounds of: 200m run 15 Deadlifts 10 … Read More

Fast 10

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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

Thruster Beep Test

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This is a simple but challenging workout where your clients just need to complete 5 thrusters every time there is a beep in the shuttle test. Class Type: Muscular Endurance Intensity: 5 Class Overview: After a great warm-up try this … Read More

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