Outdoor Pursuit Gym

Group Sessions

Our difference

What we do and how we do it is our difference

Our group strength and conditioning sessions adopt a cardio-first method.

The cardio-first model prioritises cardiovascular training at the beginning of your workout. This approach focuses on developing superior cardiovascular thresholds and endurance. By starting with aerobic exercises, you enhance your body's ability to utilize oxygen efficiently, improve cardiovascular health, and boost endurance.

Begin your session with activities such as running, cycling, or rowing to elevate your heart rate gradually. This primes your cardiovascular system, making subsequent strength or power training more effective. Consistent application of this model can lead to improved overall cardiovascular fitness and endurance over time.

Each session starts with warmup, mobility and cardio threshold, and then on to specific focus for that day

The Micro Cycle

A microcycle is a short-term training phase

A microcycle is a short-term training phase, typically spanning a week. In your context:

  • Strength Phase
    Focus on heavy weights and low reps to build raw strength.
  • Power Phase
    Emphasise explosive movements to enhance speed and power.
  • Strength Endurance
    Combine strength and endurance training for sustained strength over time.
  • Aerobic Training
    Include activities like running or cycling to improve cardiovascular fitness.
  • Anaerobic Training
    Integrate high-intensity exercises that don't rely on oxygen for short bursts of energy.
Day in the week

Achieve comprehensive fitness goals

Our group sessions involve: sprinting, rowing, cycling (incl. instruction and correction of technique) — compound strength movement using barbells, kettlebells and dumbbells — squatting, deadlift, pressing and pull movements — handstand, muscle-up, pistols, pull-up, dips.

Monday
Compound slow twitch lift bias; squats, deadlifts, press
Tuesday
Power work
Wednesday
Lift focus; either strength or power
Thursday
Body weight bias
Friday
Strength, endurance and cardiovascular endurance
Saturday
Strength, endurance and cardiovascular endurance
Contact

Get in touch

Our gym is open to anyone and everyone — if you have any questions or concerns, feel free to reach out.