Conditioning
This class is also known as aerobic capacity, a specialty program by CrossFit.
Aerobic conditioning trains your cardiovascular system (heart, blood vessels and lungs) to increase the amount of oxygen available to muscles.
You will activate the three metabolic pathways in your body by practicing aerobic and anaerobic exercises, and doing interval, endurance and threshold training.
Program:
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5-10 minutes of warm up
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30-40 minutes of workout
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10 minutes of cool down
Dumbell Class
The program is made to build “Upper body and Core Strength”.
Unique programs made from Pro athletes(Arnold Z, Marcus F and more)
Activity level: All level
*No skill required
Duration: Intense 30-40minutes for muscle growth
Olympic Weightlifting
This class focuses on the snatch, clean and jerk movement that you see in the Olympic weightlifting sport. You’ll start off with a basic warm up and work your way up to an advanced lift.
Program:
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10-15 minutes of warm up
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30-40 minutes of lifting practice
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10-15 minutes of cool down using barbells
Pain n Gain
Made from Modern Sport Science Strength program for Lower body growth(Quad, Hamstring, Inner thigh, Glute, Calves, every tiny muscles will work).
The Program trains,
- Single leg exercise
- Compound movement
- Small muscle
- Concentric-Eccentric-Isometric
***Guaranteed the result within 24-48hours.
Duration: Intense 30-40minutes for muscle growth
Activity level: All level
*No skill required
Push + Pull
This class utilises bodyweight exercises to build strength and resistance.
Together with gravity, eccentric exercises lengthen and strengthen the smaller muscle groups.
You will practice foundational gymnastics movements like animal movements, hanging, planks, pike and hollow body. Advanced movements include handstands, pull ups, muscle ups and rope climbing.
Program:
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10-15 minutes of warm up
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20-25 minutes of strength exercises
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10-20 minutes of conditioning exercises
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10 minutes of cool down
Strength & Conditioning
This class focuses on building strength in big and small muscle groups, increasing their endurance, stamina and size.
You will practice basic compound movements like squats, deadlifts and overhead presses to promote good form and technique in your movement foundation.
Complex movements like overhead squats, weighted clean and push presses will build mobility, stability, and strength of your entire body.
Program:
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10 minutes of warm up
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30-40 minutes of barbell exercises focusing on strength
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10-20 minutes of exercises focusing on stamina and endurance
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5-10 minutes of cool down
Team WOD
Team Wod is the highlight class of our gym. The biggest class and the most fun workout.
Made for people who loved working out with Partners or bigger teams.
The idea of this class is to create teamwork environment, strategize workout with partners and push beyond your limits.
Activity level: Intermediate-Advance
All skills required.
- Gymnastics
- Weightlifting
- Cardiovascular training
Duration: 30-45minutes(non stop)
Run Club
Running club is the signature of this gym.
We have the best local leader “Khun Namsai”
We run to explore new route and sightseeing the island.
Activity level: Easy-Moderate (Pace5:30-7minute/km)
Type of run: City run, Beach run, Trail run, Hiking or Mixed of all type
