Welcome to Mana Physiques Australia

Class Structure:

1. Warm-up:

   • 5-10 minutes of dynamic stretching (e.g., leg swings, arm circles)
   • Mobility drills targeting common problem areas (hips, shoulders, ankles)
   • 5-minute light cardio (rowing, biking, or jogging)

2. Technique and Posture Instruction (10-15 mins):

   • Focus: Proper form for foundational lifts (e.g., squat, deadlift, clean & press) and bodyweight movements (e.g., push-ups, pull-ups, lunges)
   • Emphasis on core engagement, posture alignment, and breathing techniques

Main Workout:

1. CrossFit WOD:

   • Example 1 (All Levels):

     • 5 Rounds for time:
       • 10 Wall Balls (10/14 lbs)
       • 10 Push-ups
       • 10 Air Squats
       • 10 Burpees
     • Goal: Improve cardiovascular fitness, muscular endurance, and overall body strength.

   • Example 2 (Strength-Focused):

     • Every 2 minutes, complete:
       • 5 Deadlifts (working up to a challenging weight)
       • 10 Box Jumps
     • Rest the remainder of the 2 minutes.
     • Goal: Increase strength and explosiveness.

2. AMRAP (As Many Reps As Possible):

   • Example 1 (Beginner-Friendly):

     • 10-minute AMRAP:
       • 5 Push-ups
       • 10 Sit-ups
       • 15 Kettlebell Swings
     • Focus: Form improvement and muscle endurance, with modifications for each exercise as needed.

   • Example 2 (Advanced):

     • 15-minute AMRAP:
       • 10 Deadlifts (moderate weight)
       • 15 Double-unders (or 30 singles for modification)
       • 20 Wall Balls
     • Goal: Challenge cardiovascular endurance and power output.

3. EMOM (Every Minute On the Minute):

   • Example 1 (Functional):

     • 20 minutes EMOM:
       • Minute 1: 12 Kettlebell Swings
       • Minute 2: 10 Jumping Lunges
       • Minute 3: 8 Push-ups
     • Goal: Build stamina, explosiveness, and strength.

   • Example 2 (Strength-Focused):

     • 10 minutes EMOM:
       • Minute 1: 5 Power Cleans (moderate weight)
       • Minute 2: 10 Box Jumps
     • Goal: Focus on strength development and explosive movements.

4. Tabata:

   • 4 minutes per exercise (20 seconds on, 10 seconds off). Repeat for 8 rounds:
     • Tabata 1:
       • Push-ups
       • Air Squats
     • Tabata 2:
       • Kettlebell Swings
       • Mountain Climbers
     • Goal: Maximize calorie burn and improve endurance.

Cool-Down:

• 5-10 minutes of static stretching and foam rolling, focusing on the muscles worked.
• Breathing techniques: Inhale deeply through the nose, exhale through the mouth to promote relaxation and recovery.

Key Benefits of the Class:

• Weight Loss: High-intensity intervals (WODs, AMRAP, EMOM, Tabata) will elevate your heart rate, burning fat while building lean muscle.
• Muscle Gain & Strength: Through structured, progressive overload (with proper technique), participants will gradually increase strength and muscle mass.
• Mobility & Rehabilitation: A combination of mobility drills, postural correction, and proper movement patterns is ideal for pre- and post-surgery rehabilitation, helping improve range of motion and prevent injuries.
• Balance & Stability: Exercises like single-leg squats, lunges, and core-focused movements improve balance and coordination.
• Breathing Techniques: Developing proper breathing patterns during exercise helps with endurance, energy management, and mental focus.

This approach to training will leave participants feeling more energized, empowered, and equipped to handle a variety of functional tasks while making noticeable progress toward their fitness goals. The use of varied methods keeps the workouts exciting and challenging for all levels!