Weekly Timetable 2020 – Bayswater

TimeMondayTuesdayWednesdayThursdayFridaySaturday
6:30amBootcamp
(45min)
Strength Training
(45min)
metafit
(45min)
Bodyweight/Bar Strength
(45min)
metafit
(45min)
7:45amSpartan FIT/
Obstacle Training
(1hr)
9:00amFreestyle Ninja/Obstacle
(2hrs)
Freestyle Ninja/Obstacle
(2hrs)
Freestyle Ninja/Obstacle
(2hrs)
Freestyle Ninja/Obstacle
(2hrs)
Freestyle Ninja/Obstacle
(2hrs)
Freestyle Ninja/Obstacle
(2hrs)
9:30amObstacle/Ninja Coaching
(1hr)
Obstacle/Ninja Coaching
(1hr)
Obstacle/Ninja Coaching
(1hr)
Obstacle/Ninja Coaching
(1hr)
Obstacle/Ninja Coaching
(1hr)
Obstacle/Ninja Coaching
(1hr)
11:00amFamily Ninja/Obstacle Freestyle
(1hr)
12:00pmFreestyle Ninja/Obstacle
(90min)
4:00pmKids Ninja
7-11yo
(45min)
Kids Ninja
7-11yo
(45min)
Kids Ninja
7-11yo
(45min)
Kids Ninja
7-11yo
(45min)
Kids Ninja
7-11yo
(45min)
4:45pm Kids Ninja
12-16yo
(45min)
Kids Ninja
12-16yo
(45min)
Kids Ninja
7-11yo
(45min)
Kids Ninja
12-16yo
(45min)
Kids Ninja
7-16yo
(45min)
5:30pmBootcamp
(45min)
Strength Training
(45min)
Boxing Circuit
(45min)
Bodyweight/Bar Strength
(45min)
Circuit Training
(45min)
6:30pmHandstand Class 16yo+
(1hr)
Obstacle/Ninja Coaching
(1hr)
Obstacle/Ninja Coaching
(1hr)
Obstacle/Ninja Coaching
(1hr)
Obstacle/Ninja Coaching
(1hr)
6:30pm Freestyle Ninja/Obstacle
(75mins)
Freestyle Ninja/Obstacle
(75mins)
Freestyle Ninja/Obstacle
(75mins)
Freestyle Ninja/Obstacle
(75mins)
Freestyle Ninja/Obstacle
(75mins)
7:45pm SpartanFIT/
Obstacle Training
(1hr)
SpartanFIT/
Obstacle Training
(1hr)
7:45pm Freestyle Ninja/Obstacle
(75mins)
Freestyle Ninja/Obstacle
(75mins)
Freestyle Ninja/Obstacle
(75mins)
Freestyle Ninja/Obstacle
(75mins)
Freestyle Ninja/Obstacle
(75mins)
  • Must be over 16 to attend any sessions besides the specific Kids Ninja & Family Ninja/Obstacle Training
  • Kids Ninja & Family sessions – kids MUST be minimum 7 years of age and MUST be supervised by parents at all time

Bodyweight & Bar Strength – Building strength and core using bodyweight exercise and bars, progression towards moves such as muscle ups, levers, etc. For beginners to intermediate.

Bootcamp – Sessions will vary, military style: Can include cardio, use of bodyweight and equipment such as kettlebells, obstacles, dumbbells, TRX, sandbags, sleds, tyres, bands, etc. Core, mobility and small muscle strengthening.

Circuit Training – Sessions will vary: cardio and strength based circuit training, utilising rowers, stationary bike, boxing, and equipment such as kettlebells, dumbells, sandbags, etc.

Family Ninja/Obstacle Freestyle – A chance for kids and parents to train together! This session is just for those who want to train at their own pace. If you’re new to this session we will be assessing you first, to make sure you can keep yourself safe. Kids MUST be minimum 7 years of age and MUST be supervised by parents at all times.

Freestyle Ninja/Obstacle Training – This session is just for those who want to train at their own pace. If you’re new to this session we will be assessing you first, to make sure you can keep yourself safe.

Handstands – Learn how to handstand or make your handstands a lot more stable, increase endurance and ability in your handstands, from beginner to intermediate. Trained by dual Olympian and Ninja Warrior, Georgia Bonora.

Kids Ninja Training – Training kids from beginners to advanced. Kids will learn all the basics: swinging, kipping, landing, exercises to build grip strength, endurance and balance combined with some exercise to help increase their body awareness and strength. Kids MUST be minimum 7 years of age and MUST be supervised by parents at all times.

Metafit – A high-intensity workout using bodyweight exercises with interval style training, designed to keep your body burning calories long after your training session is complete. Designed by a former marine and led by a certified coach, this will push your limits.

Obstacle/Ninja Coaching – For all fitness levels. We cover the basics, swinging, kipping, landing, exercises to build grip strength and endurance, balance, creating more body/spatial awareness. We will also cover strength and conditioning specific to OCR and ninja. Technique drills, speed training, endurance training. Mainly involves the obstacles and rigs for your workout.

Spartan FIT/Obstacle Training – A total bodystrength and conditioning training program using equipment and obstacles (such as rope climb, olympus, 6ft and 8ft walls, cargo net, traverse wall, fortress, rings and monkey bars). We will also be giving advice on obstacle technique to help prepare you for your upcoming Spartan or obstacle race. All fitness levels welcome.

Strength Training – Build muscular strength and endurance using bodyweight and equipment such as kettlebells, obstacles, dumbbells, TRX, sandbags, sleds, bands,etc. Slower movements with heavier resistance.