Powerband Threes

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Try this timed circuit activity either as a class on its own or as a fitness test. In this class there are 15 rounds of three weighted exercises focusing on strength and speed. Class Type: HMT Class Intensity: 5 Class … Read More

Overload Strength Circuit

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Overload Strength Circuit is a variation of Traditional Strength Circuit-—a muscular endurance circuit based on 3 x 8-10 minute rounds. Class Type: Strength Intensity: 3 Class Overview: Unlike its sister circuit, Overload Strength Circuit targets specific muscle groups (for example: … Read More

Sandy Slope

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This is a leg strength session to increase running capability and all round body strength. This session will require various sets of the sand sprints or hill work. Probably two people at a time. NB. Legs are the biggest muscle … Read More

Beep vs Power

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This class uses the beep test (modified to 10m) with muscular endurance activities in a circuit format. Three sets of three activities all controlled by the stages in the shuttle test. Class Type: Circuit Intensity: 4 Class Overview: Focus of … Read More

60:40:20 Total Body Strength & Power

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This is a time based challenge between two people. The exercises target the same muscle groups as those utilised in the benchmarking activity. The rounds are 60, 40 and 20 seconds in length. Class Type: Strength Intensity: 3 Class Overview: … Read More

Commando Challenge

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Train for the special forces with this brutal workout! Class Type: Endurance Intensity: 4 Class Overview: Each muscle group is trained for a period of 5 minutes in isometric holds. Every 30 seconds the exercise position is changed in its … Read More

Upper and Lower Demolition Day

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This is an instructor led program, where the instructor is to write up a list of 11 different upper and lower body exercises, ensuring that they switch the focus each round (Upper then lower etc). Class Type: Muscular Endurance Intensity: … Read More

Super Box Jump Exercise Mania

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The program is suitable for one-one-one training to courses over 50+ participants. Three sets of two exercises are completed in a pyramid format. Participants compete against time and each other to be the first to complete the Set of 23 … Read More

Viking Strength

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Try this endurance kettlebell workout …..after a very good warm up. Class Type: Strength Intensity: 4 Class Overview: ROUND 1: 2 minutes of kettlebell swings 1 minute of shoulder press left arm then 1 minute for right arm 2 minutes … Read More

Pistol Practise

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This is a skills practise class, with a challenge at the end. The aim is to introduce the skills required for future classes. Class Type: Strength Intensity: 3 Class Overview: Example rounds (modify as you wish): Skills Practise: TRX assisted … Read More

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