Fartlek You

with No Comments

In the essence of the Fartlek style of training, the idea is to work hard during the ‘on round’, and recover in the ‘off round’. There is also a third round of sprints! Type: Cardio-vascular Endurance Intensity: 5 Class Overview: Set up a rectangle shape, where by the long edges (30m) are for walking and … Read More

60 Second Challenge

with No Comments

This is a time based challenge between two people. The aim is to hold the plank for 60 seconds for each round and out plank each other. Class Type: Core Intensity: 4 Class Concept: The challenge is to hold the plank for 60 seconds, but if you can’t hold it for the 60 seconds then … Read More

Tabata Tabata

with No Comments

This class involves conducting a variety of exercises using the ‘Tabata Protocol’ of 20 secs of work with 10 secs rest for four rounds. Class Type: HIIT Intensity: 4+ Class Overview: This class is an overload circuit using the Tabata Protocol. Clients conduct each activity for 20 secs and then have 10 secs rest. They … Read More

Core Day

with No Comments

The class is conducted in pairs and it is all about the core! This will burn but will also give a great sense of satisfaction. Class Type: Core Intensity: 4+ Class Overview In pairs, the team is to work through a series of rounds where they alternate one person completing as many reps as possible. … Read More

Higher Voltage

with No Comments

Try this high intensity work out, but be sure do a very good warm up first! Class Type: Cardio Intensity: 4 Class Overview This drill is done in pairs (preferably of the same level of fitness) set up with a sprint station approx. 15-20m away. The pair is to sprint out and complete 20 hits … Read More

Cardio Thruster Run

with No Comments

This class is simply an equipment-run over a long slow distance to focus on endurance. This is a very common military style program. Class Type: Teamwork Intensity: 4 Class Overview The class is to travel a distance of varying from 4-8km (dependent on fitness level and time available). During the run, the Indian trail (person … Read More

Duathlon of Steel

with No Comments

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 activity is firstly completed for 30 repetitions, followed by one run lap of approx. 150-200m. … Read More

Repeater Repeater

with No Comments

This is a 2 person circuit where one person performs a fast shuttle run while their partner performs the muscular endurance (ME) activity. A 60-second time frame is recommended for each exercise. Class Type: Muscular Endurance Intensity: 4 Class Overview: This class is over 100m with cones placed every 5m, and a double cone every … Read More

X Jump

with No Comments

This is a super simple and fun fitness test/benchmarking activity where the class is challenged to skier jump as many reps as possible within the time limits. Class Type: Benchmarking Class Intensity: 4 Class Overview: Each round is to be done with good technique skier squat jumps, when they can no longer be done the … Read More

Lucky Drop

with No Comments

The session is ideal for a large open area (including beaches). For an extremely high intensity session try this program on the soft sand of a beach! Class Type: Cardio and Muscular Endurance Intensity: 4+ Class Concept: Write exercises on tennis balls and then hit the balls in random distances for the team to collect … Read More

1 2