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

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