OUR WORKOUTS & OUR SCHEDULE
Over 16 different workout variations
Two week rotating schedule to increase variety
9 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 6 weeks
Fitness App to record your results
STRENGTH & CONDITIONING WORKOUTS
dabbler
Strength and conditioning
EMOM, AMRAP, FOR TIME style workouts
Huge variety of strength and cardio movements using all equipment
DELTER
Strength and conditioning
Progressive overload programming
Barbell focused movements with short sharp conditioning sets
bootcamp
Strength movements
High cardiovascular
Workout of the day style sessions
Huge variety
CONDITIONING
HEADLINER
Funtional based circuit training
25+ functional exercises
45 seconds on 15 seconds rest
HIIT
trouper
Functional based circuit training
5 pods with 3 exercises
30 seconds on, 10 seconds rest
15 exercises
HIIT
punchin
Boxfit
Body weight movements
Hiit
STRENGTH
SWAGGER
Lower body movements
Main focus on hamstrings & glutes
Technique training
Low to moderate reps/sets
Self paced
flexer
Upper body movements
Main focus on shoulders, back & arms
Technique training
Low to moderate reps/sets
Self paced
humbler
Full body strength
Includes a focus on core work
Slider movements
Low to moderate seps/reps
OBSTACLE COURSE RACING
BATTLER
Running, rowing, skiing
Climbing, crawling, carrying
Strength and obstacle based movements
Perfect for True Grit, Spartan or any OCR event
STRENGTH, POWER & SPEED
PLAYER
Explosive power, strength and speed movements
Fast paced circuit for time
High intensity interval training
Interval and rest time varies
BUSTLER
Sprint and agility based training
High intensity interval training
Great for sports performance
tabata
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 workouts
Time under tension training
Focus on holds, pulses ect
Light weight
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.