Pause Push Press 4 x 4 – Hold for a 1 count at the bottom of your dip.

Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.


15 Minute AMRAP
8 KB Swings 24/16kg
8 WallBalls 20/14# to 10′
8 Knees To Elbow

15 Minute AMRAP
8 KB Russian Swings 24/16kg
8 WallBalls 20/14# to 9′
8 Sit Ups

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 August 3rd at 6:30pm, Saturday August 5th at 9am. Then Thursday August 10th, 17th, 21st and 31st at 6:30pm.

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



Two years since we started our custom coloured hoodies. Who needs a new one?