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OUR PERFORMANCE STUDIO OFFERS THE MOST INNOVATIVE TRAINING TECHNIQUES FROM AROUND THE WORLD
The goal of our performance studio is simple: to bring the most innovative training techniques from around the world to our community. With a new class every day, our classes are fun, unique, challenging and based on proven scientific principles.
All of our class programming in the Performance Studio is designed through an elite training tool called periodisation. Programming is designed in 10-week microcycles of five times two-week increments, to ensure you are continually busting plateaus and improving performance!
This is combined with a principle called progressive overload. This principle involves continually increasing demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance, as well as improving endurance, V02 max (cardiac output) and burning fat - with optional benchmarking at the end of each 10-week cycle.
All sessions are 50 minutes in length, to allow a mobility-based warm-up and stretch cool down. Our experienced coaches will deliver high energy fitness sessions, where the focus is on improving your FORM, having FUN and ensuring that you’re getting the BEST RESULTS!
TIMETABLE - 50 MIN SESSIONS
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MONDAYS:
POWER
Our focus here is to give you an insight into how elite athletes train. Explosive power based movements in a HIIT format, will leave you gasping for air with a smile on your face! Sessions aimed at total body fitness to increase V02 max, improve strength and
power along with athletic
performance.
MONDAYS
POWER
EXPLOSIVE INTENSIVE MOVEMENTS
TUESDAYS
HIRT
High-Intensity Resistance Training, HIRT, provides a powerful strength training workout that is one of the best ways to increase muscle and to burn fat, often even more so than traditional strength training. Get your heart rate up while working through various strength exercises, improving strength, muscle tone and building a longer lasting body.
TUESDAYS
HIRT
HIGH INTENSITY RESISTANCE
TRAINING
WEDNESDAYS
BOXING/COMBAT TRAINING
Boxers are perhaps one of, if not the fittest athletes on earth. The physical fitness and mental determination required to go 10- 12 Rounds in the ring is something to behold. These sessions will bring all of the elements of boxing and fight training into sessions that will help relieve stress, build fitness and of course, torch fat!
WEDNESDAYS
BOXING
COMBAT
TRAINING
THURSDAYS:
METABOLIC CONDITIONING
The 'Metcon' (short for metabolic conditioning) is a staple of Cross-Training. It is a workout involving repeated and/or sustained high-intensity exercises, usually involving weight lifting movements, with short rest periods in order to burn fat or create a “conditioning” effect. Expect to work hard, lift heavy and bust plateaus.
THURSDAYS
MET CON
METABOLIC CONDITIONING
FRIDAYS
HIIT
HIGH INTENSITY INTERVAL TRAINING
FRIDAYS:
HIIT
HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time!
HIIT training also induces the "Afterburn Effect" where you burn fat for up to 38 hours post-exercise.
SESSION DESCRIPTIONS
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STRONG
FOUNDATIONS
STRONG FOUNDATIONS
These fun sessions are perfect for women of all ages and levels of fitness wanting to increase their overall strength with a focus on strengthening the core and pelvic floor muscles safely. These classes are especially great for expectant mothers helping to maintain strength and prepare their body for birth and help with a quicker recovery or mothers looking to get back into exercise, post-birth with a focus on restoring strength to the pelvic floor and core.
STRONG
FOUNDATIONS
KOMBAT
(BOXING)
KOMBAT (BOXING)
A workout inspired by boxing and martial art principles. The aim of these classes is to get the group to work towards a common goal. These sessions will be split into two sections: Heaving bag work and fast martial arts inspired drills. Be prepared to work hard, sweat, relieve stress and connect with your tribe.
KOMBAT
(BOXING)
XPLODE
(MET CON)
XPLODE (MET CON)
Our signature MET CON class using a reverse pyramid structure involving compound lifts starting at high reps and moving down to low reps. This is our most physically demanding class in our studio, so we encourage all members to attend our strength training workshop and be competent through major compound lifts.
XPLODE
(MET CON)
INFERNO
(HIIT)
INFERNO (HIIT)
Inferno is the ultimate HIIT workout modelled on the Tabata style of training. Tabata improves athletic performance and glucose metabolism and acts as an excellent catalyst for fat burning. 3 rounds of 12 exercises, 25 seconds effort with 15 second rest, with a 2 min hydration break between rounds. Expect to burn serious calories!
INFERNO
(HIIT)
RINGSIDE
(BOXING)
RINGSIDE (BOXING)
Ringside is the ultimate cardio boxing blast, with a focus on improving your skills as a boxer!
3 x zones of 8 x 1 minute rounds;
Zone #1 - Cardio and Core
Zone #2 - Heavy Bag Work
Zone #3 - Boxing drills and padwork with your coach
"Float like a butterfly, sting like a bee"
RINGSIDE
(BOXING)
LINEBACKER
(POWER)
LINEBACKER (POWER)
This class focuses on explosive, plyometric training to mimic one of the most physically demanding positions in the NFL. Using little more than your own bodyweight as resistance, the goal here is to improve power and stability, through shorter work periods with longer rest
LINEBACKER
(POWER)
WARRIOR
(HIIT)
WARRIOR (HIIT)
Our signature HIIT workout. 3 Rounds of 20 exercises and different work/rest intervals , followed by a lung busting FINISHER round. The class uses full body integrated functional movements so be prepared to sweat and be prepared to burn fat for up to 38 hours after your session (Afterburn Effect).
WARRIOR
(HIIT)
OPENSIDE
(POWER)
OPENSIDE (POWER)
A loose forward in rugby is the pinnacle of the world athlete, someone who requires all the elements of fitness to be successful. This session will focus on speed, power and agility, replicating what a #7 All Black goes through when they are at their peak. Say hello to your inner Richie McCaw.
OPENSIDE
(POWER)
STRONG!
(HIRT)
STRONG
(HIRT)
STRONG (HIRT)
STRONG is building strength, through consistency of movement. 10 x compound strength exercises where you do 3 sets of each, with 40 sec work/30 recovery before moving onto next station. 5 x Lower Body 3 x Upper Body and 2 x Core exercises with a focus on the posterior kinetic chain.
METCON 5
(MET CON)
OPENSIDE (POWER)
A loose forward in rugby is the pinnacle of the world athlete, someone who requires all the elements of fitness to be successful. This session will focus on speed, power and agility, replicating what a #7 All Black goes through when they are at their peak. Say hello to your inner Ritchie McCaw.