MANAWA KAHA

This session is in the past.
  • Start Date:
    Thursday, 23 January 2025 at 9:30 am
  • Duration:
    60 Minutes
  • Instructors:

    Shania Berryman

    Matangiroa Flavell

    Tui Tuner

  • 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:
    3 stations 8 minutes @ each station
    2 minutes rest between stations
    Weight @ your 7 RPE

    STATION 1 Bike & Upper Body
    1. 8/ 10 - DBL KB Strict Press
    2. 8/10 - Pull Ups or TRX/ Ring Rows
    3. 8/10 each side - KB SA Bent Over Row (staggered feet)
    *10 cals on bike as fast as you can after each round
    GOAL: 3-4 sets

    2min REST
    STATION 2 Run & Core
    1. 12 - Strict Knee Raises (knees to chest, no kipping)
    2. 12 - Plated Butterfly Sit Ups
    3. 12 each side- BB Landmine Wood Chopper
    *200m run as fast as you can after each round
    GOAL: 3-4 sets

    2min REST

    STATION 3 Rower & Lower Body
    1. 8/10 - BB Front Squats
    2. 8/10 - 10m x2 DBL DB Front Rack Walking Lunges
    3. 8/10 - DBL DB RDLs
    *10 cals on row as fast as you can after each round GOAL: 3-4 sets