classes.
FREE week trial!
We specialise in Strength & Conditioning and HIIT, with different style of classes each day to keep it exciting and develop a well-rounded level of fitness. Our evidence-based and results-driven programming is done in-house, so you won’t experience anything like it elsewhere! With our performance-based approach to fitness, results-driven programming and highly experienced Coaches, expect to boost your performance and see real progress in your health & fitness. Here’s what to expect in each session:
| mon. | tues. | wed. | thurs. | fri. | sat. | ||
|---|---|---|---|---|---|---|---|
| 5:30am | hiit | strength & conditioning | hiit | strength & conditioning | hiit | 6am | strength & conditioning |
| 6:30am | hiit | strength & conditioning | hiit | strength & conditioning | hiit | 7am | strength & conditioning |
| 7:30am – 8:30am | open gym (members only) | open gym (members only) | open gym (members only) | open gym (members only) | open gym (members only) | 8am | strength & conditioning |
| 8:30am (free child minding) |
hiit | strength & conditioning | hiit | strength & conditioning | hiit | 9am-10:30am | open gym – members only (child minding unavailable) |
| 9:30am (free child minding) |
hiit | strength & conditioning | hiit | strength & conditioning | hiit | ||
| 4pm | hiit | strength & conditioning | hiit | strength & conditioning | hiit | ||
| 5pm | hiit | strength & conditioning | hiit | strength & conditioning | hiit | ||
| 6pm | hiit | strength & conditioning | hiit | strength & conditioning | |||
Monday – Conditioning
Conditioning is about building an engine that will allow you to move for longer periods of time – you’ll be faster and fitter, with increased aerobic fitness.
This session is about finding a steady pace that you can hold for a period of time while completing cardio and functional movements. Expect an endurance style session with cardio and functional movements.
Conditioning is designed to improve cardiovascular health, build stamina, increase muscle endurance, and boost your overall fitness.
This will complement your strength sessions by making it easier for you to train harder for longer, and ultimately become stronger.
Tuesday – Strength
This session is all about increasing strength through progressive overload, while learning proper technique with hands-on coaching. Become stronger, improve your compound and Olympic lifts, and increase confidence with this style of training.
Expect a strength & technique focused session with a short strength workout, barbell movements, accessory work, and skills practice such as gymnastics. Not only will you become stronger, fitter, and build more muscle, but the accessory & skills work will benefit your training and build the foundation for other areas of fitness.
Our programming is performance-based and results-driven, which follows an 8-week cycle focusing on a particular movement such as Squats, Deadlifts, Clean and Jerks, Snatches and more. During the Strength sessions, you will practice the movement, improve your technique, and build strength with progressive overload. Ultimately, working towards a 1 Rep Max. Testing is completed in Week 7 (3RM) and Week 8 (1RM) to assess your progress and measure performance.
Wednesday – Hybrid
A hybrid of Conditioning and Strength. The session is split between conditioning focused stations that include cardio and functional movements to get you moving, build muscular endurance and aerobic capacity, and then strength focused stations with compound movements at low reps and high weight to build strength and hypertrophy.
Hybrid is a highly efficient and effective training modality that simultaneously improves cardiovascular endurance and strength and is designed to build a well-rounded level of fitness.
Thursday – Strength Endurance
This class is designed to develop your muscular and strength endurance. Strength Endurance will allow you to move increased weight, with less fatigue, for a longer period of time. Essentially, be stronger under a higher intensity.
Expect a strength & conditioning style session that will challenge you to push your limits. The session will be a longer 30 – 40 minute WOD that includes a variety of functional movements, barbell and Olympic lifts, gymnastics, and conditioning efforts such as running, skipping and more. You still choose your weight and a pace that suits your fitness level!
This session is designed to improve strength, power, speed, muscular & cardiovascular endurance, and your overall fitness. Build physical and mental fitness with Strength Endurance and become stronger for longer.
Friday – HIIT
High Intensity Interval Training is a circuit-style session that includes cardio, body weight and weighted movements. Expect to work at a faster pace for a shorter period of time with repeated high-intensity efforts.
This session will get your heart rate up and your body moving. The idea is to work at your maximum capacity for a short period of time, quickly recover and repeat.
HIIT is designed to improve cardiovascular health and increase your speed, power and anaerobic capacity, so if you want to become faster and fitter then High Intensity Interval training is for you.
Saturday – Partner/Team
Share the ‘hard’! And get sweaty & social with a Partnered or Team workout.
Expect a longer Strength & Conditioning that includes a variety of functional and cardio movements, barbell and Olympic lifts, gymnastics and more.
Boost your mood, socialise, and get sweaty with some feel good endorphins, while working on your strength, endurance and overall fitness.
Extra Information:
- Please bring a drink bottle and towel to your session.
- Bookings are not required for classes. But are essential for child minding service.
Book child minding HERE - If you are wishing to participate as a casual, please ensure you arrive 10-minutes early.
- The Fundamentals course needs to be completed within the first 2 weeks of joining as a member of The Ground.
See HERE for information - Toilets and a shower are available on site.
- On site and street parking available.
Facility Opening Hours
Monday – Friday:
5:15 am – 11 am / 3:30 pm – 7:00pm
Saturday:
5:45 am – 10:30am
