KNOWLEDGE
TWIN SETS
Two exercises, back-to-back, zero rest. TWIN SETS pair up movements that challenge different or similar muscle groups, pushing intensity and saving time. Perfect for maximising output, elevating heart rate, and doubling the burn in one seamless combo.
TRIPLET SETS
Three exercises, one mission nonstop intensity. TRIPLET SETS combine three movements performed back-to-back with minimal or no rest. Designed to overload target muscles, ramp up conditioning, and create a high-volume training effect in a short burst. More reps, more sweat, more results.
EMOM
A time-based training format where you perform a set number of reps or a specific movement at the start of every minute. Once done, the remaining time is your rest. Repeat each minute for the full duration. EMOM builds intensity, sharpens focus, and challenges your work-rest balance like no other.
E2MOM
A strategic interval format where a workout block begins every 2 minutes. Complete the assigned reps or tasks, then rest for the remainder of the 2 minute window. E2MOM allows for slightly higher volume, better form, and sustained intensity—ideal for building strength, endurance, and pacing control.
I GO – U GO
A partner-based format built on shared effort and competitive drive. While one person works, the other rests then switch. Alternate reps, rounds, or time blocks. This push-pull setup keeps intensity high, recovery short, and motivation strong. You move, I recover. I move, you chase.
TABATA
A high-intensity interval protocol: 20 seconds all-out effort, 10 seconds rest, repeated for 8 rounds. Just 4 minutes, but it hits hard. TABATA is built to push your limits, spike heart rate, and torch calories fast. Simple, brutal, effective.
HIIT | HIGH INTENSITY INTERVAL TRAINING
Short bursts of maximum effort followed by brief recovery. HIIT pushes you to your peak, then forces you to recover fast building endurance, burning fat, and boosting metabolism in less time. Explosive, efficient, and endlessly adaptable.
AMRAP | AS MANY ROUNDS AS POSSIBLE
Set the clock, hit the gas. AMRAP challenges you to complete as many rounds or reps of a workout as possible within a fixed time. It’s you versus the clock—pacing, grit, and nonstop movement. No limits, just maximum effort.
SWITCH GRIND
Two tasks. Two roles. One grind. In SWITCH GRIND, Partner 1 becomes the timer completing a specific task (run, row, reps, etc.) while Partner 2 works through a separate movement non-stop. Once the timer finishes, partners switch roles. No rest, just relentless rotation. The faster you go, the less they suffer.
THE LOOP
A sequence of high-rep tasks, completed one after the other with no shortcuts. In THE LOOP, you move through each challenge in order. Finish them all, and you’re done or if the clock’s still ticking, restart from the top and go again. It’s volume, grit, and strategy … how far can you go?
DUAL DRIVE
A strategic partner challenge where one athlete chips away at a high-rep task while the other acts as the timer completing a secondary assignment. Partners must communicate and switch smartly to push through the sequence efficiently. It’s not just about speed, it’s about sync, stamina, and smart teamwork.
TWIN SETS
Two exercises, back-to-back, zero rest. TWIN SETS pair up movements that challenge different or similar muscle groups, pushing intensity and saving time. Perfect for maximising output, elevating heart rate, and doubling the burn in one seamless combo.
TRIPLET SETS
Three exercises, one mission nonstop intensity. TRIPLET SETS combine three movements performed back-to-back with minimal or no rest. Designed to overload target muscles, ramp up conditioning, and create a high-volume training effect in a short burst. More reps, more sweat, more results.
EMOM
A time-based training format where you perform a set number of reps or a specific movement at the start of every minute. Once done, the remaining time is your rest. Repeat each minute for the full duration. EMOM builds intensity, sharpens focus, and challenges your work-rest balance like no other.
E2MOM
A strategic interval format where a workout block begins every 2 minutes. Complete the assigned reps or tasks, then rest for the remainder of the 2 minute window. E2MOM allows for slightly higher volume, better form, and sustained intensity—ideal for building strength, endurance, and pacing control.
I GO – U GO
A partner-based format built on shared effort and competitive drive. While one person works, the other rests then switch. Alternate reps, rounds, or time blocks. This push-pull setup keeps intensity high, recovery short, and motivation strong. You move, I recover. I move, you chase.
TABATA
A high-intensity interval protocol: 20 seconds all-out effort, 10 seconds rest, repeated for 8 rounds. Just 4 minutes, but it hits hard. TABATA is built to push your limits, spike heart rate, and torch calories fast. Simple, brutal, effective.
HIIT | HIGH INTENSITY INTERVAL TRAINING
Short bursts of maximum effort followed by brief recovery. HIIT pushes you to your peak, then forces you to recover fast building endurance, burning fat, and boosting metabolism in less time. Explosive, efficient, and endlessly adaptable.
AMRAP | AS MANY ROUNDS AS POSSIBLE
Set the clock, hit the gas. AMRAP challenges you to complete as many rounds or reps of a workout as possible within a fixed time. It’s you versus the clock—pacing, grit, and nonstop movement. No limits, just maximum effort.
SWITCH GRIND
Two tasks. Two roles. One grind. In SWITCH GRIND, Partner 1 becomes the timer completing a specific task (run, row, reps, etc.) while Partner 2 works through a separate movement non-stop. Once the timer finishes, partners switch roles. No rest, just relentless rotation. The faster you go, the less they suffer.
THE LOOP
A sequence of high-rep tasks, completed one after the other with no shortcuts. In THE LOOP, you move through each challenge in order. Finish them all, and you’re done or if the clock’s still ticking, restart from the top and go again. It’s volume, grit, and strategy … how far can you go?
DUAL DRIVE
A strategic partner challenge where one athlete chips away at a high-rep task while the other acts as the timer completing a secondary assignment. Partners must communicate and switch smartly to push through the sequence efficiently. It’s not just about speed, it’s about sync, stamina, and smart teamwork.