7 DAY PROGRAM

STRENGTH & PERFORMANCE

SESSION SCHEDULE

Sessions run for 55 mins and incorporate warm up mobility flows targeting specific muscle groups and joints for movement prep relevant to each session. Cool down stretching and decompression flows conclude the session.

Our STRENGTH sessions are Squat, Lift and Upper body Push. Our PERFORMANCE sessions are Horsepower, Upper body Pull, Wolfpack, Sweat and Spartan. View our timetable, sessions details & booking links below.

We start the week strong with our signature workout Horsepower! Appropriately named as we build serious engines following proven Interval Weight Training methods to fire up your fitness game. We pair weighted exercises with conditioning intervals and compliment the workout with skills, power work and plyometrics. A crowd favourite for those who like to turn up the heat.

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Follow proven laws of linear progression meaning week-to-week you will gradually increase weights lifted ensuring smart, progressive overload and progress is made. We program exercises for joint strength and functional bodybuilding sets for the muscle gains! We also allocate time for cardio while immersing yourself in the electric atmosphere and sweat before a decompression cooldown concludes the session.

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Your mid-week pull party. Short and Sharp. Opportunity to express strength, power and fitness with timed capped challenges set by the coach. Expect pull up variations, pull focus weighted complexed on the barbells and kettlebells paired with run and row intervals and bodybuilding sets to round it off.

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Follow proven laws of linear progression meaning week-to-week you will gradually increase weights lifted ensuring smart, progressive overload and progress is made. We program exercises for joint strength and functional bodybuilding sets for the muscle gains! We also allocate time for cardio while immersing yourself in the electric atmosphere and sweat before a decompression cooldown concludes the session.

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Strength days with a spicy bodybuilding twist. Expect strength focus exercises, accessory work for structural integrity and volume blocks for the gains. This workout will test strength, skills and musclular endurance with a pull focus on Wednesday and a push focus on Friday. Immerse yourself in the electric atmosphere, sweat and embrace the upper body PUMP! A decompression cooldown flow concludes the session.

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Where it all comes together. An endurance focus session testing and celebrating our week of work and our uplifting community. Partners or teams chasing benchmarks set by the coach. A METCON style workout that will smoke more calories than your loaded weekend brunch. High weekend vibes. Killer workouts. Team training at its best!

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**PROGRAMMED RACE PREP (Seasonal) Train for the skills and fitness required to meet the demands of the Spartan AU Obstacle Races. This is our longest workout and will see 2 main components where skills, strength-endurance and aerobic capacity are trained and put to the test. Expect longer running efforts, varied carries, climbing and pulling challenges, target training and varied lifting efforts. A fantastic workout for emergency workers, front line services, defense force, athletes or anyone looking to push their limits.

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Start your Sunday with high vibes and sweaty fist bumps at Sweat. This workout will build capacity, test your stamina, build muscular-endurance and challenge your mental resilience. Pace yourself through longer components working through barbell, dumbbell, kettlebell complexes and functional movement patterns all paired with intervals on the skillmills and rowers. A rouge METCON workout targeting multiple energy systems for those who like the grind and sweat!

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