Getting started
The structure of an AR group session
On arrival
Say hi to your fellow team mates, check out the workout on screen and your Coach will sign you in.
SugarWOD App
Workouts can be viewed the evening prior from 5.30pm via SugarWod under the track 'Workout of the Day'. Plan your training week, record your results after class, ask us questions – we’re always here to help.
Getting started
Your Coach will begin the class by explaining the workout, provide scaling options and when necessary, demonstrate movements. We also have two TV screens with the workout on display for you to refer to throughout class.
Warm-Up
As a class, we’ll work through a mobility + activation program to prepare the body and mind for the workout ahead. This usually takes 5-minutes.
Major movement warm-up
This is where you’ll set up for your first exercise. We focus on a compound movement first Ie. Squat, Deadlift, Bench Press etc. You'll have approximately 5-minutes to warm up the movement slowly and progressively.
Strength component
You’ll be partnered up with a team mate of similar strength who along with your Coach, will help you prepare. You’ll lift what you are capable of and comfortable with. Once everyone is ready, we start our working sets together.
The starting point for success in your training is to learn and perform movements with correct technique. Rep ranges and rest periods vary depending on where we are with at in our strength cycle. Your Coach will be there to guide you based on your training level and experience.
Body composition component
Once the strength sets are completed, we move onto accessory exercises. You'll generally lift lighter, for more reps and sometimes more than one exercise back to back. Our goal here is to drop body fat, build lean muscle and improve performance.
Conditioning component
Next up is cardio! Every conditioning workout is different to keep things interesting and avoid boredom.
Class complete
Stick around, cool down and have a yarn with your fellow team mates - class done!
On a final note
Let's get this out of the way – if you haven’t exercised in some time or are new to our style of training, initially you will be sore.
Soreness is a natural consequence of using your muscles in ways they haven't been used before. If you would like advice on recovery protocols or a recommended training schedule to perform during your trial, please reach out.
We want you to look forward to classes and leave on a high!
AR Class Terminology
EMOM
Every Minute on the Minute. This is a workout where you perform a specific exercise every time a new minute starts. If you finish before the next minute begins, you can rest until the next minute starts.
Rounds for Time
Meaning, complete the workout as quickly and efficiently as possible, only resting when required.
AMRAP
Stands for As Many Rounds (or Reps) as Possible. In circuit training, an AMRAP workout means you need to try to complete the circuit as many times as possible in the time you’re given.
Tempo
If you see 4 digits written after an exercise like such; Back Squat @41X1 Tempo, this is what it means:
1st digit - Lowering, 4’s to squat down
2nd digit - Isometric bottom, 1’s pause at the bottom of the squat
3rd digit - Up, X means explode up as quick as possible
4th digit - Isometric top, 1’s pause at the top of the squat
Intervals
Interval training is a type of training that involves a series of high intensity workouts interspersed with rest or relief periods. For example, if you see 45:15 this means you work for 45s followed by 15s of rest.
Every 2-minutes
We can best explain this with an example: Every 2-minutes for 5 rounds perform 5 Back Squats. If it takes you 30s to perform 5 Back Squats then the remaining time of 90s is your rest period.
Percentages
We provide percentages as a means to calculate an appropriate working weight where necessary. This allows you to track progression and improve. If you're unsure, don't stress, your Coach will recommend a suitable working weight for you.