All classes start with 5 to 10 minutes warming up using stretches and exercises to help the function and mobility of your body. Warm ups are not random and are specific to the movements that are to follow, with the aim to perform to the best of your ability.
The class then moves onto working through various sets of a single or multiple movements to develop strength or perfect a skill. This can be based on gymnastics, weightlifting, bodyweight movements or have an aerobic base.
We then move onto the final part of the class, the metcon ('metabolic conditioning').
The metcon takes one of the following formats:
- AMRAP: Complete a set of movements in a specific order as many times as possible within the time cap
- For Time: Complete a specific amount of a set of movements as fast as possible, usually with a time cap
- Rounds for Time: Complete a specific set of movements a set number of times as fast as possible, usually with a time cap
- EMOM: Complete a number of movements every time the clock passes a minute, on the minute for a set number of minutes