Fitness Facility in Rockhampton City, QLD

STRENGTH & CONDITIONING WORKOUTS
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Dabbler - 40 mins
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EMOM, AMRAP, FOR TIME style workouts
Huge variety of strength and cardio movements using all equipment

Delter - 40 mins
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Progressive Overload Programming
Front Squats - Power Cleans - Push Jerks
Strength Phase into a Metcon Finisher

Bootcamp - 60 mins

Strength Movements
High Cardiovascular
Muscle Endurance
Huge Variety
Threshold Builder

PURE CONDITIONING WORKOUTS
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Headliner - 40 mins

Functional Based Circuit Training
25+ Functional Exercises
45 seconds on 15 seconds rest
High Intensity Interval Training

Trouper- 40 mins

Functional Based Circuit Training
5 Pods with 3 Exercises
30 seconds on, 10 seconds rest
15 Exercises
High Intensity Interval Training

Punchin - 40 mins

Boxfit
Body Weight Movements
High Intensity Interval Training

PURE STRENGTH WORKOUTS
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Swagger

Lower Body Strength Training
Progressive Overload Programming
Deadlifts - Hip Thrusts
Main Focus on Hamstrings & Glutes
Technique Training
Low to Moderate reps/sets
Self Paced

Flexer
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Upper Body Strength Training
Progressive Overload Programming
Dumbbell Bench Press - Pull Ups - Z Press
Technique Training
Low to Moderate reps/sets
Self Paced

Humbler
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Full Body Strength Training
Progressive Overload Programming
Back Squats - Pull Ups - Barbell Bench Press
Includes a Focus on Core Work
Low to Moderate seps/reps
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OBSTACLE COURSE RACING WORKOUTS
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Battler - 40 mins
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Run, Row, Ski
Climbing, Crawling, Carrying
Strength and Obstacle Based Movements
Perfect for True Grit, Spartan or any OCR event
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STRENGTH, POWER, SPEED & AGILITY WORKOUTS
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Player - 40 mins
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Explosive Power, Strength and Speed Movements
Fast Paced Circuit for Time
High Intensity Interval Training
Intervals and Rest Time Varies
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Bustler - 40 mins
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Sprint and Agility Based Training
High Intensity Interval Training
Great for Sports Performance

Tabata - 40 mins

Body Weight Plyometrics Movements
Can Include Cardio Machines
20 seconds on, 10 seconds rest
Broken into 3-8 minute rounds
High Intensity Interval Training

HIGH VOLUME MUSCLE ENDURANCE WORKOUTS
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Dirtyburn - 40 minutes

Full Body Resistance Training
Time Under Tension Training
Light Weights
High Reps
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RECOVERY / MOBILITY SESSIONS
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Yoga

Stretching
Deep breathing
Relaxing
Meditation

Mobility
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Stretching
Corrective movement
Increase posture
Foam Rolling / Trigger Release
Stick Mobility