Day of Legs

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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: 3 Class Overview: There are 10 rounds of legs activities for this class, it’s not going to be easy! … Read More

Day of Arms

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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: 3 Class Overview: There are 10 rounds of arm activities for this class, it’s not going to be easy! … Read More

Big Intervals

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This class involves ‘Long Intervals’ against time to really drive cardio endurance development. It will need scaling as it is designed for conditioned teams, and is not for the feint hearted. Class Type: Cardio Endurance Intensity: 5 Class Overview: Round … Read More

Complete Challenge

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This class involves 30 x one minute rounds. Each round the class completes four exercises with the remaining time left in the minute used for recovery. Class Type: HIIT Intensity: 5 Class Overview: Round one: All participants commence with 2 … 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

Spider Crawl Challenge

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This ‘moving’ circuit is conducted around over 800m distance (using a sports oval, football field or similar sized area). The aim is ‘spider crawl’ around the oval. This is to be done over approx. 800 – 1000 meters depending on … Read More

Tabata to the Core

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This lesson involves conducting a variety of exercises using the ‘Tabata Protocol’ of 20 seconds of work followed by 10 seconds rest. Class Type: Core Intensity: 5 Class Concept: This is a simple circuit using the Tabata protocol to get … Read More

Sprint Combos

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This is a Fartlek activity combined with exercises. The Fartlek component will see the team surge and run hard, getting the boost to their CV Endurance. Type: Cardio-vascular Endurance Intensity: 5 Class Overview: This is a running activity where the … 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

150m Challenge

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This is a timed cardio circuit that can be adjusted for each individual to make it a challenging workout. Class Type: Endurance Class Intensity: 4 Class Overview: This is simply 10 rounds of 3 minutes: 150m run. 20 Push Ups. … Read More

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