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The Program

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BURN

HIIT Week

The Focus

Time-based routines that combine strength and power building exercises with intense cardiovascular bursts. Expect to work against the clock on 2:1 and 3:1 work to rest ratios.

EVOLVE

Crush Week

The Focus

Freestyle workouts designed to push you outside the adaptive state of time-based training. You will get to know yourself better by taking charge of your own energy output and rest times.

GROW

Muscle Week

The Focus

Functional body building and strength developing program focused on individual muscle groups and specific rep counts. Look to maximize each body part daily with defined sets and rest times.

MONSTER MONDAY

You will battle against the clock as we slowly increase your working time along with your rest time. It's the ideal combination between heart accelerating movements and slow and controlled skills.

 

TABATA TUESDAY

We took a sleek spin on the pioneering 20:10 training protocol that became popular worldwide. Intensity. Short extreme bursts of strength, power and speed followed by very short rest times.

WACKY WEDNESDAY

These are character-building workouts where athletes have the chance to discover and test their limits by taking charge of their output and rest times. Expect a variety of styles from AMRAPs, EMOMs, Chippers, Rounds and more.

BUCK-IT THURSDAY STATIONS

A unique training experience in which you get to take on 7 grueling stations alongside a training partner. Each station is carefully designed to challenge your mobility, strength and metabolic conditioning while gradually working your entire system. Class sizes are reduced to only 14 participants. 

FRID45Y

We take up the classic interval structure 45:15 to craft a gnarly and steady 20-minute grind. In addition, we spice up the day with a freestyle workout format that may appear before [TAILGATE] or after [AFTER PARTY] the main course. 

MASH-UP SATURDAY

It’s arguably the most challenging day of the week! Everything and anything goes. Expect a mash-up of open format structures and intervals, as well as long and demanding partner workouts. The best way to start the weekend!

SHREDDED SUNDAYS

Our leading instructors take charge as they pull out their playbooks and welcome you into their minds with workouts design to explore your fitness and defy your limits.