Flex Papamoa

STRONG is a strength program designed to help you improve your body's basic movements and build strength effectively across all the fundamental movements. With a blend of strength, hypertrophy (muscle growth), and mobility the aim is to create strong and lean athletes.

STRONG is split over 3 training days; Monday, Tuesday and Friday. Each is a full-body training day with the primary focus on the fundamental lifts (Squat, Bench, Deadlift, and Overhead press).

SWEAT is designed to elevate endurance and work capacity across two dedicated training days. Wednesdays feature interval-based sessions aimed at pushing your anaerobic threshold. Saturdays incorporate chipper/relay-style conditioning either partner or team-based for community and fun! Heart rate monitoring enables our coaches to track your exertion levels, ensuring you experience the right level of intensity and recovery during each session.

* Heart Rate monitor availability and inclusion will vary dependent on your club.

PERFORM is a program that incorporates both strength and conditioning in one session. Exclusively tailored for advanced athletes, and those striving to be, who crave that extra edge to reach the pinnacle of their potential. Running once a week on Thursdays, this program seamlessly blends elements from both STRONG and SWEAT and is designed to push boundaries.

PERFORM incorporates thrilling movements such as Olympic weightlifting to enhance technical prowess and elevate performance to new heights.

Don't let your 'engine' put the brakes on your fitness journey! The ENGINE program is finely tuned to super charge your aerobic and anaerobic endurance which are critical components of overall fitness and athletic performance. With a combo of erg machines and functional movements, it's all about building capacity in multiple differing modalities. Run alongside PERFORM it provides an alternative option should this better suit your personal goals. It's time to go the extra mile (and then some!) to ‘level up’ your fitness game.