Bodyweight “Fight Gone Bad”

3 Rounds of working 1 minute for reps for each of the following movements:

Rowing (for Calories)
Box Jumps
Body Rows
Rest 1 Minute

Team members will start on different stations, but all will rest at the same time. Count your total reps as a team.

Free Intro Workout

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 April 6th at 6:30pm, Saturday April 8th at 9am.

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



Come and work on decompressing your spine and getting more mobile.


The Line Between Hypertrophy and Strength Is More Grey Than Black

In the raging battle and constant confusion over what training protocols work better for strength and size, a recent Journal of Strength and Conditioning Research article asks a different question: Is our distinction between these two protocols even important?