MANAWA NUI

This session is in the past.
  • Start Date:
    Tuesday, 16 August 2022 at 6:30 am
  • Duration:
    60 Minutes
  • Instructor:

    Nathan Rennie

  • Description:
    Manawa Nui ❤️‍🔥💪 Our functional movement class designed to push your fitness to the next level! Short bursts, high energy, and heart rates pumping—this session is all about building strength and stamina, one interval at a time. Let’s move with purpose and power!
  • Notes:
    Estimated Total Session Time:
    1 Hour (Everything Included)

    1. Movement Prep/Activation and Increasing Heart Rate*
    6 rounds of 20 seconds on, 10 seconds off Assault Bike
    4 Rounds of 20 on, 10 off Burpees
    2 Rounds of 20 on, 10 off Box Get Overs


    2. Workout Prep
    5/4 Calorie Assault Bike
    2 Burpee Box Get Overs
    1. Movement Prep/Activation and Increasing Heart Rate
    Hinshaw Warm up (10-15 minutes)


    2. Workout Prep
    100m Run
    200/175m Row
    100m Run


    Mayhem Athlete
    “Jerry”
    Advcanced Class

    * Target time each set: 22-25 minutes
    * Time cap each set: 30 minutes
    1600m Run
    2000m Row
    1600m Run

    Beginners Class
    1200m Run
    1600m Row
    1200m Run

    * See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option


    Mayhem Athlete
    Skill Progression (Ring Support)
    5 sets:
    20-30 seconds Top of Ring Dip Hold
    - rest 1 minute between s
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