Pause Push Press 2 x 8 – Hold for a 1 count at the bottom of your dip.

Use 80 – 90% of your 1 Rep Max. If you are new work to a challenging weight across all 8 sets.


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.


10 Min EMOM
ODD Row 200m
EVEN 15 KBS 24/16kg

10 Min EMOM
ODD Row 150m
EVEN 15 Russian KBS 28/20kg


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 31st at 6:30pm, Saturday September 2nd at 9am.

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



Fight Gone Bad action from 2015