OUR WORKOUTS & OUR SCHEDULE
- Over 16 different workout variations
- Two week rotating schedule to increase variety
- 9 x 40 minute sessions per day (from 5am to 5.40pm)
- In excess of 50 workouts per week
- All our workouts are scaled for ALL fitness levels
- No booking system required
- Fitness Testing to track your progress every 8 weeks
- Fitness App to record your results
STRENGTH & CONDITIONING WORKOUTS
dabbler - 40 mins
EMOM, AMRAP, FOR TIME style workouts
Huge variety of strength and cardio movements using all equipment
DELTER - 40 mins
Progressive Overload Programming
Front Squats - Power Cleans - Push Jerks
Strength Phase into a Metcon Finisher
bootcamp - 60 mins
Strength Movements
High Cardiovascular
Muscle Endurance
Huge Variety
Threshold Builder
CONDITIONING
HEADLINER - 40 mins
Functional Based Circuit Training
25+ Functional Exercises
45 seconds on 15 seconds rest
High Intensity Interval Training
trouper- 40 mins
Functional Based Circuit Training
5 Pods with 3 Exercises
30 seconds on, 10 seconds rest
15 Exercises
High Intensity Interval Training
punchin - 40 mins
Boxfit
Body Weight Movements
High Intensity Interval Training
STRENGTH
SWAGGER
Lower Body Strength Training
Progressive Overload Programming
Deadlifts - Hip Thrusts
Main Focus on Hamstrings & Glutes
Technique Training
Low to Moderate reps/sets
Self Paced
flexer
Upper Body Strength Training
Progressive Overload Programming
Dumbbell Bench Press - Pull Ups - Z Press
Technique Training
Low to Moderate reps/sets
Self Paced
humbler
Full Body Strength Training
Progressive Overload Programming
Back Squats - Pull Ups - Barbell Bench Press
Includes a Focus on Core Work
Low to Moderate seps/reps
OBSTACLE COURSE RACING
BATTLER - 40 mins
Run, Row, Ski
Climbing, Crawling, Carrying
Strength and Obstacle Based Movements
Perfect for True Grit, Spartan or any OCR event
STRENGTH, POWER & SPEED
PLAYER - 40 mins
Explosive Power, Strength and Speed Movements
Fast Paced Circuit for Time
High Intensity Interval Training
Intervals and Rest Time Varies
BUSTLER - 40 mins
Sprint and Agility Based Training
High Intensity Interval Training
Great for Sports Performance
tabata - 40 mins
Body Weight Plyometrics Movements
Can Include Cardio Machines
20 seconds on, 10 seconds rest
Broken into 3-8 minute rounds
High Intensity Interval Training
RECOVERY / MOBILITY
YOGA
Stretching
Deep breathing
Relaxing
Meditation
mobility
Stretching
Corrective movement
Increase posture
Foam Rolling / Trigger Release
Stick Mobility
HIGH VOLUME MUSCLE ENDURANCE
DIRTYBURN
Full Body Resistance Training
Time Under Tension Training
Light Weights
High Reps
FITNESS TESTS
DELTER-T
Battler-T
gritter
Every 8 weeks on our schedule we will re-test our Delter and Battler workouts (descriptions above).
Gritter is our newest addition to our schedule.
Gritter will test your overall fitness, strength, power, agility and flexibility.
Gritter isn't a class as such, however a dedicated time on our schedule for members to participate in fitness testing with our coaches.