Press 2 x 8 – work up to a heavy double


Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.


EMOM x 12
8 KB Swings 24/16kg
8 Goblet Squats 24/16kg
10m Waiters Walk

EMOM x 12
5 Russian KB Swings 24/16kg
5 Goblet Squat 15/10kg DB
10m Waiters Walk 15/10kg DB

Free Intro Workout @6:30pm

Our Free Intro Group Class is designed to suit any level of fitness  and is interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In this session we start with a warm up and take you through a group class at MaD Strength & Conditioning.  We coach you through some of the movements so you get a feel for how we teach, and take you through a partner or team workout.  Afterwards we’ll cool down, talk about what we do in a regular class and what the next step is to join.

Although ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Next dates: Thursday February 9th at 6:30pm, Saturday February 11th at 9am.

Free class for all, does not count as one of your weekly visits.



Looks a bit different now. 1st Class at the new space from 2012