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 – Just Enough (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.
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: ONE
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. 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 –
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: ONE
BOOTCAMP.
BOOTCAMP – Our bootcamp 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
STRENGTH-CON.
STRENGTH-CON – Want to get stronger? Build Muscle Tone? Then this weights only session is for you. Created by our head strength & conditioning coach, STRENGTH-CON is broken into different muscle groups that you can choose to target. So, if you have a few areas of your body that you really want to strengthen & tone you should make this ‘strength & conditioning’ session a priority.
NOTE: If you are new to weight training this session will show you new exercises as well as teach you the correct form and technique. We can easily cater for all fitness levels, shapes, and sizes in this session.
Session Run-Time: 60min
Intensity Level: TWO
HYBRID – ACTION OVER INTENTION.
HYBRID – The HYBRID session will consist of two workouts a 20min STR and a 15min VO2 OR COND 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 either high interval work on the ski/rower/bike/running (VO2) OR a conditioning bootcamp style workout (COND). Both VO2 or COND. 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
SESSION STYLE – FUNCTIONAL.
HIIT
HIIT – 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: ONE
HIIT+
HIIT+ – This is our newest group session style added to the group session timetable, it was designed from the love of our two most popular functional sessions (HIIT & WOD) this fusion between the two sessions brings about a fresh new feel that will deliver results. Clients have the choice of x2 distinct intensity levels depending on how they like to train. This session will fast become a favourite amongst our gym community.
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: FOUR
WOD
WOD 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 , increase their fitness & conditioning not to mention their strength. This class is a must for anyone wanting to see results. NOTE: There is a exercise scaling system programmed into the workouts so we can easily cater for all fitness levels, shapes and sizes in this session. Session Run-Time: 60min Intensity Level: FOUR
METCON ‘GAME DAY’ – BE A TEAM PLAYER!
METCON – 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.’
TRAINERS TIP: METCON is team based training, it’s also our flagship session “the hardest session” we run each week. It’s designed for clients who really want to increase their fitness and ain’t afraid of working hard.
Session Run-Time: 60min
Intensity Level: FIVE