Training
Strength & Conditioning
Tuesday & Thursday 5 – 6 PM
Warm up and extensive core-strengthening session followed at 5:30 with a challenging high intensity bootcamp-style workout that changes every session. Our strength and conditioning class is built around body weight exercises only but that does not make it easy! Check out some of our work outs below or, better still, come train with us and see what you think!
Some of Our Workouts
PLUS 1
One of several savage workouts introduced for 2017.
20 Minute AMRAP (sprint 20 min between sets)
1 x Gecko Push Up
1 x V-Sit
1 x Burpee
then
2x, 3x etc
e.g round 10 is
10 x Gecko Push Up
10 x V-Sit
10 x Burpee
STAY HOME
You only need a 3 x 3 m space for this one. Core strength and Cardio mix-up.
Round 1 (Repeat 6 times: Each round takes 12 minutes to complete)
Plank (for 1 minute)
15 Suicide Planks (in 1 minute)
Round 2 (Repeat 6 times)
Dish (for 1 minute)
15 Bicycle Sit-Ups (in 1 minute)
Round 3 (Repeat 6 times)
Skydive/Banana (for 1 minute)
15 Burpees (in 1 minute)
THE CUBE
A club favourite. Deceptively taxing and a great work-out if you are on the road.
7 x 2 minute rounds with 30 s rest
7 Burpees
7 Gecko Push-Ups
7 Back Extensions
7 Suicide Planks
7 Mountain Climbers
7 Bicycle Sit-Ups
7 Jump Squats
1 – 10 – 1
As the name implies, start with 1 rep of each of the below, get up to 10, and then back to 1.
20 minute cut off.
Burpees
Bicycle Sit-Ups
Push-Ups
Mountain Climbers
5 – 10 – 15 AMRAP
As many rounds as possible in 20 minutes of:
5 Burpees
10 Push-Ups
15 Sit-Ups
NITROUS
Brutal cardio that will take you back to doing the bleep test at school:
11 x 1 min rounds with 30 s rest
R1. 10 x 15 m sprints (chest to floor after each sprint)
R2. 9 x 15 m sprints then 1 x (Push-Up, Back Extension, Suicide Plank, Mountain Climber)
R3. 8 x 15 m sprints then 2 x (Push-Up, Back Extension, Suicide Plank, Mountain Climber)
” ” ” “
R11. 11 x (Push-Up, Back Extension, Suicide Plank, Mountain Climber)
SON OF NITROUS
As for Nitrous but work your way back to the start:
21 x 1 min rounds with 30 s rest
e.g. last 2 rounds would be
R20. 9 x 15 m sprints then 1 x (Push-Up, Back Extension, Suicide Plank, Mountain Climber)
R21. 10 x 15 m sprints (chest to floor after each sprint)
FILTHY 50
A solid benchmark workout for time.
50 Burpees
50 Push-Ups
50 Sit-Ups
50 Squats
50 Suicide Planks
50 Tricep Dips
50 Mountain Climbers
50 Burpees
100 BURPEES FOR TIME
Another serving of benchmarker with a starter of Pushups and a dessert of more Push-Ups (only the Burpees are for time).
50 High Five Push-Ups (with partner or imaginary friend)
100 Burpees
50 High Five Push-Ups
CIRCUIT (5 x 4)
A high intensity take on a classic. 5 times round a 4 station circuit. Try to match your round 1 burpee count in round 4.
45 s AMRAP, 15 s rest (get to next station)
Burpees
Gecko Push-Ups
Double Unders (with skipping rope)
Bicycle Sit-Ups
BINARY
Works specific muscle groups in a back to back format, served club sandwich style with skipping.
(10 Push-Ups/10 Tricep Dips ) x 5
300 Skips
(10 Bicycles/10 Sit-Ups) x 5
300 Skips
(10 Burpees/10 Back Extensions) x 5
MAKE & BREAK (21 MINUTES)
Complete the exercise load in under a minute if you want a rest.
7 ROUNDS of:
7 Candlestick Burpees in 1 minute or less
21 Push Ups in 1 minute or less
42 Squats in 1 minute or less
Workout Records
1 – 10 – 1 19:30 Tom Ellison
5 – 10 – 15 14 rounds Charlie Brown
100 BURPEES FOR TIME 7:45 Barney Walker / Clare Leven
BINARY 15:50 Barney Walker
2 Minute Challenge ‘Wall of Doom’
PUSH-UPS 80 Tom Ellison
BURPEES 44 Tom Ellison
SIT-UPS 64 Charlie Brown
SQUATS 106 Selena
BICYCLE SIT-UPS 201 Charlie Brown
PUMPKIN SQUATS 53 George Julian
SUICIDE PLANKS 75 Charlie Brown
MOUNTAIN CLIMBERS 81 Charlie Brown
DOUBLE UNDERS 42 Jacob (hey we are just learning these)