MANAWA KAHA

This session is in the past.
  • Start Date:
    Thursday, 9 November 2023 at 5:00 am
  • Duration:
    60 Minutes
  • Instructor:

    Tiopira Soti

  • 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:
    Whakamahana
    2 rounds
    •10m Lunge walks (warm up quads + glutes)
    •10m Bear Crawl (flat back, hips low)
    •10m Hammy scoops
    —into—
    2 rounds
    Empty BB 1st round then build second
    -8 strict press
    -8 reverse lunge
    -8 front squats

    *1:30 x5 @ each station
    *1:10 REST // Transition between stations
    *High Reps (moderate to heavy weight)

    Station 1
    8 cals on row + 8 DBL KB kneeling strict press on mats

    Station 2
    8 cals on bike + 8 KB Goblet Reverse Lunges (4 es)

    Station 3
    3x 5m back + 10m back shuttles (there & back is 2 reps) + 8x single DB goblet squat (only heavy DBs at this station)

    Station 4
    40 se of dubs/ singles (as many reps as possible, try keep them consistent over the 5 sets) + 8 BB push press

    Station 5
    8x Box Jump Overs + 8 BB thrusters