SESSION STYLE.

GROUP SESSION.

INFO & DESCRIPTION    

OZFIT have designed a group session scaling system for its members showcasing the level of intensity the trainer’s programs into the workouts. That way clients, especially new ones have a good idea of what sessions best suit the client’s goals and level of fitness.

GROUP SESSION INTENSITY SCALING SYSTEM

LVL 1 – Gentle (easy session that will leave you feeling good within yourself) 
LVL 2 – Challenging (perfect for clients who want to walk away feeling accomplished after a workout)
LVL 3 – Hard (perfect for those who want a session that challenges you)

LVL 4 – Intense (designed for experienced clients who want to be pushed hard)
LVL 5 – The hardest session we offer ONLY for experienced athletes.

NOTE: We can cater around most injuries in our group session levelled 1 / 2 / 3. So please if you have an injury & you’re interested in attending one of the sessions please don’t hesitate to ask our trainers.

THERE IS A COFFEE BAR AVAILABLE & FREE TO ALL OZFIT CLUB MEMBERS BEFORE ANY GROUP SESSION.

Get your downloadable copy here.

SESSION STYLE – OPEN GYM.


OPEN GYM SESSION

OPEN GYM SESSION – Throughout the week there will be designated time slots called ‘open gym sessions’ in this time, you get full access to the group session room and can work on whatever you want. There will be an OZFIT trainer supervising within this time. These designated time slots are the ONLY time you will be able to access the group session room for your own training throughout the week.

  • Each week there are REP MAX strength training workouts for you to complete (see REP MAX below)
  • Each month you can complete the RX+ PROGRAM which is designed to build your cardio engine on the much loved SkiErg, EchoBike, Rower etc. (see RX+ below)
  • At reception, there will be functional / conditioning workouts for you to complete. These sessions can be timed / recorded and filed away under your ‘personal members folder’ for your future reference.
  • You can use this time to create your own workouts.

The OPEN GYM time slots are a perfect way to mix up your training routine. Remember its session written by us, but you get the option to choose your favourites to do.

Other Examples of what you can use the OPEN GYM SESSIONS for:

  • If you missed your favourite session because of work you can replicate the workout in this session.
  • If you want to target a specific muscle group or want to train your favourite muscle group in a session.
  • If you want the opportunity to work on a particular exercise and its technique OR want to build strength in a particular exercise / movement.
  • If you want to work on your flexibility & mobility, you can stretch and roll your tight muscles.
  • If you just want to hang out and chat before your next session.

Trainers Tip: The ‘open gym’ times are the perfect time to tee up a session with you and your ‘training bestie’ as its proven that having a gym partner greatly increases the overall success of clients over a long period of time.

Session Run-Time: 60min
Intensity Level: Varies, can be as easy or as challenging as you like depending on the session you choose.


REP MAX

REP MAX – Want to get stronger? Build Muscle Tone? Then this class is for you. This weights only session, is broken into select muscle groups which you can choose from and the sessions are created by our head strength & conditioning coach.

NOTE: We can easily cater for all fitness levels, shapes and sizes in this session.

Session Run-Time: can only be done in our OPEN GYM session
Intensity Level: TWO


OZFIT | RX+ PROGRAM ‘testing work capacity

RX+ PROGRAM – Is released at the start of each month and written up on the chalk board. This session is designed for the individual and will become one of the best ways to test work capacity to see if you’re getting better over time. Definitely bookmark these sessions when they get released and come back to it from time to time!

NOTE: We can easily cater for all fitness levels, shapes and sizes in this session.

Session Run-Time: can only be done in our OPEN GYM session
Intensity Level: FOUR


SESSION STYLE – BOXING.


12 ROUNDS. 

12 ROUNDS – This session is best described as a fusion of BOXING / HIIT / CIRCUIT style of session. You will be working with a partner for 12 rounds doing a mixture of boxing combinations with focus pads, bag work, skipping, functional and conditioning exercises. This session is perfect for people who are wanting to experience a new style of boxing. 

NOTE: We can easily cater for all fitness levels, shapes and sizes in this session.

Session Run-Time: 60min
Intensity Level: THREE

SESSION STYLE –

CONDITIONING / STRENGTH / TONE.


BODY PUMP. 

BODY PUMP – This full body weighted workout (no cardio) is designed to train, condition, strengthen and tones all the muscles on the body. It’s perfect for anyone who lacks motivation, commitment towards weight training. It’s also perfect if you lack knowledge or know how on the ways to structure an effective workout. Learn new exercises as well as correct form and technique with each exercise.

LADIES: This is a toning, strength and conditioning class so don’t worry about getting over the top big bulky muscles.

NOTE: We can easily cater for all fitness levels, shapes and sizes in this session. 

Session Run-Time: 60min
Intensity Level: TWO


BOOT CAMP. 

BOOTCAMP – Our boot camp sessions are still one of most popular sessions we run each week and for good reason. The sessions are based around a combination of cardio, strength and conditioning exercises. This old school method of training has been tried and tested since 2005 when OZFIT first opened its doors. These sessions are perfect for beginners as well as the more advanced wanting to increase their fitness, strength and muscle tone.

NOTE: We can easily cater for all fitness levels, shapes and sizes in this session. 

Session Run-Time: 60min
Intensity Level: THREE


W.O.D. CONDITIONING.

W.O.D. CONDITIONING – W.O.D. means ‘workout of the day’ This group session is based off our popular BOOTCAPS however incorporates a new age layout and style. Our W.O.D. CONDITIONING sessions will target the whole body, increase your fitness & conditioning not to mention your strength. This class is a must for anyone wanting to see results.

NOTE: We can easily cater for all fitness levels, shapes and sizes in this session.

Session Run-Time: 60min
Intensity Level: THREE


HYBRID – ACTION OVER INTENTION.

HYBRID – The HYBRID session will consist of two workouts a 20min STR and a 15min VO2 round.

The first part of the session will focus on the strength (STR) cycle while the final part of the session will be comprised of interval work on the ski/rower/bike/running (VO2). This works in conjunction with the strength (STR) cycle to increase power, speed and VO2 Max.

This means improving your overall work capacity, enabling you to work harder and stronger, whilst improving your ability to recover from extended workouts. This session is the perfect ‘all-rounder’ that we recommend and would complement any training related goal.

NOTE: If you want to get strong you need to lift heavy. Don’t be fooled by a circuit session with a strength name tag. This class will produce the highest level of strength / muscle tone / muscle conditioning out of any class we run.

Session Run-Time: 60min
Intensity Level: THREE


METCON ‘GAME DAY’ – BE A TEAM PLAYER! 

METCON CONDITIONING – METCONS team inspired workouts is not about working hard as an individual, it’s about how hard each individual is willing to work for their team. The session requires 100% physical and mental commitment to the task in hand. Just like any sport, think of METCON as your GAMEDAY where you go ALL IN. If you are giving anything less your letting yourself and your team down. If your there, you have the ability, ensure the effort matches. Hold the standard.

HAVE A GAME PLAN: If you have played in a team sport you will know that not every player is required to do the same job, they are however expected to give 100% for the team. You will need to think about how you can best help your team finish this workout to get the best possible result, you will need a gameplay and the strategy will evolve the more METCONS you attend. Be smart, go in with a plan and remember that these sessions are designed to hurt…Its not supposed to be a pleasant 60 mins.

These sessions aren’t about first or last, it’s about effort and adherence to the movements under pressure.

‘Team spirit means you are willing to sacrifice personal considerations for the welfare of all.

That defines a team player.’

NOTE: Just like WOD there is 2 different styles of workouts programmed. A functional session and a conditioning session. The Condoning session can cater to injuries. 

TRAINERS TIP: METCON is perfect if you love WOD. These sessions will fast become our most popular session. 

Session Run-Time: 60min
Intensity Level: FOUR
Teams: 2-6

SESSION STYLE – FUNCTIONAL.


H.I.I.T 

H.I.I.T – This is one of our most popular functional sessions. Anyone who is determined to get results and isn’t afraid of working hard will love this class. Right for the start your heart rate will rise and your entire body will get a workout. Our experienced trainers will tastefully create sessions that push you to your limits and that differ every session.

NOTE: We can cater this class if you’re carrying an injury, but you must inform the trainers about your specific injury first. Keep in mind if you do have an injury you will be given alternative exercises that work around your injuries.

Session Run-Time: 60min
Intensity Level: THREE


W.O.D.  FUNCTIONAL 

W.O.D. FUNCTIONAL – W.O.D. means ‘workout of the day’ This new age session incorporates a simplistic yet highly effective form of functional exercises. Anyone who wants to really mix up their training style and aren’t afraid of working hard will love to hate this class.

NOTE: Due to the nature of this functional class we cannot cater anyone with an injury. However, the Conditioning style of this class can (see the conditioning sessions) 

TRAINERS TIP: If you really enjoy this style of class and want to try something new, we recommend upskilling to the WOD GYMNASTIC session.

Session Run-Time: 60min
Intensity Level: FOUR


W.O.D. GYMNASTIC

W.O.D. GYMNASTIC – This advanced WOD session incorporates the gymnastic / calisthenic modalities of functional exercise. If you have never done this type of training before but don’t carry any injuries and want to learn this unique style of training, we have all levels of progressions to cater for beginners to the most advanced. This session is perfect for anyone who has been training for a while, likes to train hard and wants to learn something new.

NOTE: Due to the nature of this class we cannot cater anyone with an injury. If you have any worries please let a trainer know. 

TRAINERS TIP: This session is designed to condition your body before attempting the ‘SPARTAN 300’ Tournament.

Session Run-Time: 60min Every 2nd Friday (the session that will be held each Friday 6.30pm will be written up on community notice board)
Intensity Level: FOUR


METCON ‘GAME DAY’ – BE A TEAM PLAYER! 

METCON FUNCTIONAL – METCONS team inspired workouts is not about working hard as an individual, it’s about how hard each individual is willing to work for their team. The session requires 100% physical and mental commitment to the task in hand. Just like any sport, think of METCON as your GAMEDAY where you go ALL IN. If you are giving anything less your letting yourself and your team down. If your there, you have the ability, ensure the effort matches. Hold the standard.

HAVE A GAME PLAN: If you have played in a team sport you will know that not every player is required to do the same job, they are however expected to give 100% for the team. You will need to think about how you can best help your team finish this workout to get the best possible result, you will need a gameplay and the strategy will evolve the more METCONS you attend. Be smart, go in with a plan and remember that these sessions are designed to hurt…Its not supposed to be a pleasant 60 mins.

These sessions aren’t about first or last, it’s about effort and adherence to the movements under pressure.

‘Team spirit means you are willing to sacrifice personal considerations for the welfare of all.

That defines a team player.’

NOTE: Due to the nature of this functional class we cannot cater anyone with an injury. However, the Conditioning style of this class can (see the conditioning sessions)

TRAINERS TIP: METCON is perfect if you love WOD. These sessions will fast become our most popular session.

Session Run-Time: 60min
Intensity Level: FOUR
Teams: 2-6

SESSION STYLE – FLEXABILITY / MOBILITY.


SOUL STRETCHING 

SOUL STRETCHING – If flexibility and joint mobility are both something to you need to do this is the best session, we run that focuses on this. Injuries and muscle twinges mainly occur because of tight muscles. Let’s face it, unless we are forced to reminded to, we never do it, let alone properly. In this class, you will run through an effective full body stretching routine that also incorporates foam rollers…yes rollers! This is a flexibility / mobility class ONLY so no exercises.

TRAINERS TIP: If you get frustrated with niggling injures at training or have tight muscles because of training make sure you make this session each week. WE HIGHLY RECOMMEND THIS CLASS TO ALL OUR CLIENTS. 

Session Run-Time: 60min Every 2nd Friday (the session that will be held each Friday 6.30pm will be written up on community notice board)
Intensity Level: ONE

PERIODICALLY RUN SESSIONS

SESSION STYLE – FUNCTIONAL.


SPARTAN 300

SPARTAN 300 – Scared? You should be! This is our most advanced session OZFIT has to offer. A new tournament is released every year and comprised of 10 rounds. Each round is carefully programmed so that athletes are scaled accordingly. The SPARTAN 300 tournament is designed to push you past your known comfort zones making you feel like it’s ‘almost too impossible to complete’. This session isn’t for the faint hearted, its solely designed to truly test and challenge the fittest / crazy amongst us.

Any clients who conquer the tournament gets inducted into our hall of fame wall plaque as a SPARTAN.

NOTE: Due to the nature of this class we cannot cater anyone with an injury. If you have any worries please let a trainer know. 

TRAINERS TIP: If this class both scares and intrigues you at the same time. There will be a spectator’s section for this class. This is what we recommend you do before actually doing it.

Session Run-Time: 90min TBA
Intensity Level: FIVE

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