Opening Hours
- Monday – Thursday 5am – 9pm,
- Friday 5am – 8pm,
- Saturday 6am – 12:30pm,
- Sunday / Public Holiday 8:00am – 12:30pm.
Phone
(08) 9414 1141Find Us
1/22 HAMMOND RDCOCKBURN CENTRAL WA 6164
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A more advanced workout which emphasises lifting and ‘pure’ cardio.
This is a FUN but very CHALLENGING Class. No boxing gear required, just a positive attitude!
Ladies Lifting is a strength focussed, “BIG LIFTS” program (Squats, Deadlifts, Bench Press, Overhead Press) that is JUST for the girls.
The focus is to help build confidence in the gym – learning how to move well under a barbell all whilst getting stronger. This is a SIMPLE, SLOW-PACED program that is focussed on building for the long-term.
A Boxing-INSPIRED Workout.
Our coaches will guide you through the session which is the perfect combination of sweat, skill and FUN.
This is the perfect workout to BURN FAT and BUILD CONFIDENCE. You will kick things off with a warmup, move through some technique drills then get into it – combos, bag-based conditioning, speedball, bodyweight work and abs!
45 Minutes.
Boxing PLUS “MORE-MORE-MORE”.
In our BoxPLUS workouts, our coaches will lead you through our SIGNATURE workout – a combination of boxing, strength movements (barbells, kettlebells, dumbbells, slam bags) and cardio activities (bikes, ski-ergs, rowers) for a true HIIT, cross-training experience.
This is the perfect workout for those who want to BUILD MUSCULAR STRENGTH and ENDURANCE whilst burning FAT.
45 Minutes.
Boxing PLUS “MORE-MORE-MORE”.
30-minute version!
In our BoxPLUS workouts, our coaches will lead you through our SIGNATURE workout – a combination of boxing, strength movements (barbells, kettlebells, dumbbells, slam bags) and cardio activities (bikes, ski-ergs, rowers) for a true HIIT, cross-training experience.
This is the perfect workout for those who want to BUILD MUSCULAR STRENGTH and ENDURANCE whilst burning FAT.
Strength training class with with a focus on 1 muscle group per class. Primary lifts as well as accessory lifts to help improve athlete overall strength. Programmed on an 8 week cycle.
NO CARDIO AT ALL.
Great for gym goers of all strength and experience levels and beginner friendly.
Boys Club is a unique combination of functional training and a traditional bodybuilding program put together just for the BOYS!
The goal of Boys Club is pretty simple… LOOK Jacked and FEEL Amazing.
A new 45-minute session every day. Bag-work, body weight exercises, cardio, strength work (barbells, kettlebells, dumbbells) – it is a full body work-out done at HIGH intensity.
See what training is like in our “training cell” environment where no time is lost moving around the gym – everything you need is right there where you need it and the challenge is REAL.
A new 30-minute session every day. Bag-work, body weight exercises, cardio, strength work (barbells, kettlebells, dumbbells) – it is a full body work-out done at HIGH intensity.
See what training is like in our “training cell” environment where no time is lost moving around the gym – everything you need is right there where you need it and the challenge is REAL.
This class is just about the basics. If you are unsure where to start…well, start with Beginners! We will cover basic punching technique (Jab, Cross, Hook and Uppercut) together with your boxing stance and simple footwork fundamentals. Unsure how to hit the speedball? Well – we will teach you how to do that – and set you up for success in the Box30 and Box45 classes!
(Well – It is isn’t ‘SPARTA’ but ‘The 300 Workout’ is the inspiration for these sessions!)
‘The 300’ is a movie famous for being awesome – and for the incredible physiques of the actors (both male and female) some of whom (so the story goes) completely transformed their bodies preparing for their parts. The training included the renowned ‘300 workout’ and – as anyone who has given it a go could tell you, is all about volume and intensity (or more specifically both!). These workouts are ‘inspired’ by that workout…and feature simple movements, ‘GIANT’ sets and high intensity effort.
“The reputation of Hammer Strength equipment has been built with steel, sweat and grit.”
The “HAMMER TIME” classes use our awesome array of Hammer Strength, Plate loaded equipment in a strength circuit. If you want to get stronger, look and feel BETTER in a ‘safe’ lifting environment, “HAMMER TIME” is the session for you!
Alternating between upper and lower body machines with varying time-caps and rep-ranges from session to session. These sessions also feature some ‘break-out’ sets that will include exercises such as walking lunges, farmers carries, sled pushes/pulls (and a little smattering of cardio!).
Body Blitz is what happens when TWO classes – ‘B+ Boxing’ and ‘Body Work’ – COLLIDE. Body Blitz is set up to follow two (2) “STREAMS”. One is a ‘Boxing for Fitness’ type workout, the other a ‘Body Work’ style, high intensity session using high-rep barbell/kettlebell/dumbbell exercises. BOTH streams include a heavy dosage of cardio – bikes, skis, rowers, running, sleds, etc.
You need a foundation.
Our ‘Barbell Club’ is a no frills strength session. You will squat, press, deadlift and row – in combination with a heap of core work, a range of primal movements (lunges, step-ups, med ball work) and ‘some’ base level conditioning (Note: Conditioning, NOT cardio).
The ‘Barbell Club’ is the program that has been designed to give you the strength, power and speed to get the most out of your training…and everything else you do!
A new circuit every day – Bag work, skipping, abs, barbells, assault bikes, rowers, kettlebells, Olympic rings, body-weight exercises…you name it. Our Boxing for Fitness session changes every single day and has a little bit of everything in one high energy, 45-minute session.
An intermediate version of the daily Boxing Class where we emphasise body weight activities. You “might” do some barbells or kettle bells, but this is primarily designed as a boxing and body-weight session.
‘Rolling Thunder’ is a Boxing for Fitness session that ‘never ends’. Well, sort of. It is constructed as a standard ‘Boxing for Fitness’ class – bag work, cardio, kettlebells, barbells, abs…all the good stuff! – but rather then being a ‘set circuit’ for a ‘set number of rounds’, each person can ‘jump in’ at any time…and FINISH at any time. This means if you are running late…well, you CAN’T be running late…because you start when you want! Only got 20-minutes? Perfect – jump in! Got a bit of extra time? Awesome…’Rolling Thunder’ will keep on rolling!
These classes are FULLY INSTRUCTOR RUN and supervised – you wont be on your own – BUT it can be a bit intimidating for first timers/new starters as the formal introduction to each exercise that usually happens at the commencement of each session doesn’t happen with the ‘Rolling Thunder’ classes…don’t stress though – the trainers ARE THERE and will be available to help!
Literally anything goes. If you can get through Body Work it might be time to try ‘No Rules’. Heavier weights, some more complicated movements and ‘RULES’ that are strictly enforced. Not a session for beginners.
Strength work, some conditioning, some cardio, a heap of core work – basically the sessions are what 5-years ago would be called sports conditioning training but now fit into the ‘functional’ vernacular – which is defined as ‘building a body capable of performing a range of ‘real life’ activities in real life positions rather than being ‘strong’ only when supported by gym equipment. Searrching for a definition for this training I found the following from an article written by Brodie Schroeder on musclearmory.com)
“If we’re being honest, before the modern era, functional fitness was basically the only kind of fitness there was. Ancient humans hunted stuff and gathered stuff. That’s how they survived. If they couldn’t run fast enough to catch their prey or were not strong enough to wield their weapons, they simply would not live. Ever hear of the phrase “survival of the fittest”? This is how the human race was able to evolve over millennia. Our bodies adapted to our environment and what we needed to do to survive. By training for functional fitness, you are training your body the way it was designed to be used.” – Schroeder
Since starting Round 1 Fitness back in April 2010, I have regularly been asked the following question:
‘My son/daughter plays football/soccer/rugby/hockey/netball – they really want to take it a bit further. What would you recommend they do to get stronger for next season?’.
The answer to this question is both really SIMPLE and completely COMPLICATED. Most kids don’t do much ‘training’ outside of their sports – and whilst their coaches might get them to do a few pushups at training (if they are misbehaving!) there is no structured strength program. So what do young athletes who need a foundational program (a combination of teaching and training fundamentals) – do in order to become STRONGER, FASTER and BETTER?
They attend the ‘Developing Athletes Program‘ at Round 1 of course – where the emphasis is to teach our athletes how to move effectively, improve balance, as well as athletic ability. Conditioning work, for the most part, comes in the form of low-skill GPP work that does not require huge levels of skill. The sessions are designed to be ‘FUN’ and includes challenges where the athletes can compete with/against one another.