- Four main types: HIIT/bootcamp, strength, HYROX and conditioning
- Strength builds muscle; HIIT and conditioning build fitness
- Most people get the best results from a mix of both
- Classes run Monday to Saturday from 5am, and your first 2 are free
What is a group fitness class?
A group fitness class is a coached session where everyone does the same workout together. The coach plans the session, shows every movement and gives easier or harder options, so a first-timer and a regular can train side by side.
Most classes fall into four types. They feel quite different, so it's worth knowing which one fits what you want:
| Type | What it's like | Best for |
|---|---|---|
| HIIT / bootcamp | Fast circuits, short bursts of hard work and rest | Fitness, a big sweat, variety |
| Strength | Slower-paced lifting that builds week to week | Getting stronger, changing shape |
| HYROX | Running, ergs, sleds, carries and wall balls | Endurance, training for a race |
| Conditioning | Erg intervals and aerobic work | Your engine and pacing |
HIIT and bootcamp-style classes
HIIT (high-intensity interval training) mixes short bursts of hard work with rest. Bootcamp-style classes are similar: circuits of bodyweight moves, weights and cardio, often in teams. Expect to sweat and leave with your heart rate up.
At The STNDRD that's HIIT on Wednesday, Hybrid Conditioning on Tuesday (three 10-minute blocks of AMRAPs, EMOMs and ladders) and Send It Satdee, our Saturday morning session of intervals and team relays. If you've done bootcamp before, start with one of these.
Strength classes
Strength classes are slower-paced and focus on lifting well: squats, presses, pulls and accessory work, with weights that build week to week. They're the best choice if you want to get stronger, change your shape or learn to use a gym properly.
Our strength floor runs a different focus each day:
HYROX and conditioning classes
HYROX classes train for the HYROX fitness race: running, rowing, SkiErg, sleds, carries and wall balls. They suit anyone who likes an endurance challenge, whether or not you ever enter a race.
Class words, explained
Coaches use a few terms you'll see on the whiteboard. Here's what they mean:
- AMRAP
- As many rounds (or reps) as possible in a set time.
- EMOM
- Every minute on the minute: do the work at the start of each minute and rest for what's left.
- Ladder
- Reps that go up or down each round, like 2, 4, 6, 8.
- For time
- Finish the work as fast as you can, with good form.
- Erg
- A cardio machine that measures your work: rower (RowErg), SkiErg or BikeErg.
- Scaling
- Changing the weight, reps or movement so it suits you today.
Which class should you choose?
| If you want to... | Start with |
|---|---|
| Get stronger or build muscle | Leg Day, Upper Day or Full Body |
| Get fitter and sweat | HIIT or Hybrid Conditioning |
| Train for an event | HYROX Training and HYROX Engine |
| Try a bit of everything | Send It Satdee |
Most people get the best results from a mix: two strength sessions and one or two conditioning sessions a week. Strength and conditioning classes often run at the same time on our two floors, so you can choose on the day. A balanced three-day week could look like this:
- MondayLeg DayStrength5am – 6:50pm · 10 sessions
- WednesdayHIITConditioning5am – 6pm · 9 sessions
- ThursdayLower DayStrength5am – 6:50pm · 10 sessions
What to look for in a class gym
- A coach who corrects your technique and scales the workout to you
- Programming that builds week to week, not random workouts
- A timetable that fits your week, including early mornings and after work
- A free trial, so you can try before you sign up
- A crèche, if you have kids
Most of all, look for a place where you feel welcome. You'll keep coming back to a class you enjoy with people you like.
Class times in Narellan
We're at 2/12 Porrende St, Narellan, a short drive from Camden, Harrington Park, Oran Park and Smeaton Grange. Weekday classes start at 5am, with sessions mid-morning, at midday and after work. Saturday classes run from 5:50am to 8:10am.
Questions
Are group fitness classes good for beginners?
Yes. Every class is coached, and the coach gives easier and harder options for each movement, so beginners and experienced members train in the same class at their own level.
What's the difference between HIIT and bootcamp?
They're very similar. HIIT is built around intervals of hard work and rest; bootcamp usually means circuits of bodyweight moves, weights and cardio, often in teams. Our HIIT, Hybrid Conditioning and Send It Satdee classes cover both.
Is strength training or HIIT better for weight loss?
Both help. Strength training builds muscle and HIIT gets your heart rate up, and most people do best with a mix of the two, plus good sleep and food.
Can I try a class for free?
Yes. Your first 2 sessions are free. Claim them on our website or in The STNDRD HQ app, then book any class on the timetable.
