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Monday
Bolt
Start the week with a bang! We start your week fast with 8 rounds. Four rounds on the treadmill and four rounds on the floor. We didn’t call it Bolt for no reason! Monday’s focus is about speed – it’s a battle against yourself. Just run. Just lift. And lose yourself in the music.
During Workout
Bolt is a 50-minute session. 8 rounds. 4-minute rounds. You’re hustling for 40-seconds and resting for 20-seconds.
Tuesday
RIHANNA
A true bad-ass workout. Rihanna will teach you that hills are your friend – not your enemy. We’re pushing through 14 sweaty rounds with the sole purpose of improving any weakness in your running or lifting game. We’re focused on uphill running and running efficiency. Let’s get you fitter, faster, stronger and ready to take on the world.
During Workout
Rihanna is a 50-minute session. 14 rounds. 2-minute rounds. You’re hustling for 2-minutes and resting for 20-seconds.
Wednesday
TENZING
When people think of running, they consider “How far?” Tenzing flips gears and asks “How high?” Think climbing a mountain. Think Everest. The sweat from hiking is real! We’re pushing through 14 rounds to accumulate max vertical metres and challenge your bodies athletic ability on the floor. You’ll wonder how things escalated so quickly!
During Workout
Tenzing is a 50-minute session. 14 rounds. 2-minute rounds. You’re hustling for 2-minutes and resting for 20-seconds.
Thursday
DENZEL
Like Fight Club, Denzel has one rule: “slow is smooth and smooth is fast”. We’ve got 10 rounds of easy running. Don’t get it twisted, easy running doesn’t mean that Thursdays are a free pass. Reap the benefits of switching gears in your intensity by lifting heavier and running slower. Strong is the new sexy and who doesn’t want to run harder for longer.
During Workout
Denzel is a 50-minute session. 10 rounds. 3-minute rounds. You’re hustling for 3-minutes and resting for 30-seconds.
Friday
FREEMAN
Thank F@%k it’s Friday is all you’ll be thinking in anticipation of our iconic Freeman session. Be the hardest worker in the room and withstand the gruelling intervals that both our treadmill and floor training will throw at you. This is interval training for 8 rounds. Once you’ve finished, you’ll feel ready to take on the world. And seriously, after this workout, no one will stop you.
During Workout
Freeman is a 50-minute session. 8 rounds. 4-minute rounds. You’re hustling for 4-minutes and resting for 20-seconds.
Saturday
KOBE
A mix of our weekly sessions all rolled into one! A relentless workout for 16 rounds. Hard hiking, easy run and interval sprints. Hybrid session. This is where you push for your most powerful performance – then dig deep for that 10% more. You don’t do this alone. We hustle together.
During Workout
Kobe is a 60-minute session. 16 rounds. 2-minute rounds. You’re hustling for 2-minutes and resting for 20-seconds.
Sunday
BARTY
Barty knows how to party. Barty brings a match made in heaven – hard and fast on the floor with easy and breezy on the track. Capping off the week on your terms. We’ve got 12 rounds of tabata style on our functional floor and light running efforts on the treadmills. You can’t redline every running session if you want to be the best.
During Workout
Barty is a 50-minute session. 12 rounds. 3-minute rounds. You’re hustling for 3-minutes and resting for 20-seconds.
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