Our Workouts

 
 

We program workouts with intent

All of our workouts are programmed ahead of time on a month-to-month basis to ensure your body is getting exactly what it needs.

Our workouts are suitable for all fitness levels. Whether you are just starting out or you’re a seasoned fitness veteran, we can modify and/or progress the workout for you!

Our classes run for 50 minutes (Saturdays run for 60 minutes).

The Structure

Each workout, no matter what day you come, follows the same structure:

  • Warm Up

    • We always provide a thorough warm up to help prevent you from injury.

  • Ramp Up

    • In the fitness industry we call this ‘movement prep’. The purpose is to get your body ready for the movements that will be done in the main circuit.

  • Main Circuit

    • This is the bread and butter of your workout. Each day of the week has a different programmed focus (see below).

  • Finisher

    • Our trademark ‘end of the workout burn’ to finish!

  • Cool Down

    • Same purpose as our warm ups; to prevent your body from injury. There is always at least 10 minutes in between classes so you can stay, stretch & foam roll (as well as talk to our other amazing clients!).

Programming Schedule

  • Monday: Strength

    • Strength training is extremely important as it aids in not just growing your muscles, but increasing bone density and stabilizing and protecting your joints as well. Never miss a strength Monday!

  • Tuesday: HIIT

    • Looking to get your heart rate up and sweat? Tuesdays are for you! Our HIIT workouts incorporate several rounds that alternate between high intensity movements to significantly increase the heart rate followed by short periods of lower intensity movements/rest.

  • Wednesday: Core & Cardio

    • Training your core is essential and leads to overall stability whether you’re doing any exercise movement or simply moving through your day. We do much more than just planks and sit ups!

  • Thursday: Skill Strength

    • We program strength more than once per week to emphasize its importance! On Thursdays we add in some skill movements as well: rope climbs, handstands, turkish get-ups, snatches, box jumps- just to name a few! Don’t worry! If this intimidates you, our coaches will be there to help you every step of the way AND we will always have an alternative.

  • Friday: Endurance

    • Our endurance workouts consist of longer working time rounds to help increase your body’s cardiovascular and muscular endurance. As we like to call it, Finish Strong Friday!

  • Saturday: Strength & Conditioning

    • These classes are extended by ten minutes (60 minutes total). We’ll run a more strength based circuit first, followed by a metabolic/endurance circuit.

  • Sundays: Power & Agility

    • We love Sundays at WIP. We include fun power movements and agility movements (such as ladders and other plyometric movements) to focus on improving your body’s ability to maintain balance and control movement.