Knockout: Our signature class. You will complete 10, 3-minute rounds of working out. The workout is split between the floor and our water-filled Aqua training bags. On the bags, you’ll be punching out to boxing combinations projected on the screen. On the floor, expect to do everything from Strength Training, High-Intensity Interval Training and metabolic conditioning, all in just 45 minutes.
Knockout (Strength): The same format as Knockout classes - 10, 3 minute rounds of work but with a focus on strength based exercises on the floor!
Knockout (Cardio+Core): The same format as Knockout classes - 10, 3 minute rounds of work but with a focus on cardio and core exercises on the floor!
🔥All Knockout classes are suitable for First Timers. A 15-minute introduction will be held before class starts so make sure you come at least 25 minutes before class starts.
Wildcard: 45 Minutes. Wildcard is interval training at its best. You’ll still spend half the class boxing and half the class doing strength and hiit training but everything will be interval based. Why is it called wildcard? Because the intervals will always be a surprise. 45 seconds on 15 seconds off? 60 seconds on 5 seconds off? Anything goes!
🔥Suitable for First Timers with who are familiar with HIIT and interval based workouts. A 15-minute introduction will be held before class starts so make sure you come at least 25 minutes before class starts.
Overdrive: 45 Minutes. Overdrive is boxing focused! 6 Rounds, 5 Minutes each round. 3 on the floor, 3 on the bag!
All rounds on the floor will be AMRAP rounds. What his means if you’ll get more focus / interesting combinations on the bags.
🔥Suitable for First Timers with who are familiar with BOXING and HIIT and interval based workouts. A 15-minute introduction will be held before class starts so make sure you come at least 25 minutes before class starts.
GRIT : 45 minutes. Still 50% Boxing, 50% Floor but this chipper-style class type will test your endurance and stamina as you focus on a single movement at a time. High reps, high volume, get ready to challenge your mental resilience!
Rounds on the floor will be “chipper” style with a time cap of 9 minutes. Try your best to complete the set number of repetitions before the timer goes off! You can do this!
🔥Not recommended for First Timers. Recommendation of 2 Knockout/Wildcard/Overdrive classes before Grit.
TKO: Our advanced class: 60 Minutes Long. Still 50% Boxing, 50% Floor but expect longer rounds that vary every class. Expect more endurance work and more strength training on the floor!
🔥Not suitable for First Timers. Prerequisite of 4 other class types in total, before joining this class. A reasonable level of fitness is required to join this class.
All classes will be conducted in our state-of-the-art studio. Our nightclub quality sound system and lights make sure that you're not only motivated and giving it your all but that you're also having the best time doing it.
Our trainers will lead you and guide you through everything from start to finish to make sure that you're reaching your personal best and having loads of fun.
Now let's get you ready for class!
WHAT YOU'LL NEED
Gym shoes
Gym clothes
Boxing Wraps
(we sell wraps for $10 a pair!)
Boxing Gloves
Water
(we sell water for $2 a bottle!)
Towel
(we provide shower towels for free! if you need a sweat towel, bring one along!)
We provide complimentary glove rentals and sell boxing wraps, towels and water at the studio, but feel free to bring your own if you prefer.
WHAT YOU NEED TO KNOW
#1 PUNCH
JAB
This is your distance measurer. It measures the distance between you and your opponent (in this case, the bag!) and sets you up for your power punches.
Fully extend your lead hand from your jaw and slightly rotate your wrist so that your palm faces the ground. Keep this punch fast and snappy so once you hit your target, bring your fist right back to protect your jaw. Always remember that the powerful punches come from putting your entire body into the punch, so get your power from the ground up.
#2 PUNCH
CROSS
This is your power punch. Shoot your back hand forward, full extension in your arm, slight rotation in your wrist. Transfer your weight from your back leg to your front leg, pivot on your back leg and lean forward very slightly. As you pivot on your back leg, rotate your hips and torso and extend your arm towards the target at the same time. Again, keep this punch snappy. Hit your target and bring your fist right back to your face.
#3 & #4 PUNCH
FRONT HOOK & BACK HOOK
Catch your opponent off guard with your hooks. Your #3 punch is your front hook. Elbows are shoulder height at a 90-degree angle. Palms can face you or the ground. Pivot off your front leg as you turn your whole body into the punch.
Your #4 punch is your back hook. Same thing as your #3 punch, but this time you pivot from your back foot instead of your front foot.
Aim for the sides of the bag and always remember that your other hand is nice and tight at your chin protecting your jaw.
#5 & #6 PUNCH
FRONT UPPERCUT & BACK UPPERCUT
With an opponent, these shots mostly land under the chin. Our bags were made for these punches, so aim to stab the underside of the bags.
Arm is at a 90-degree angle, but this time your palm is facing your face. Transfer weight to your front leg for your front hook and drive your punch through the underside of your bag. Same thing for your back hook, just that your weight is now on your back foot.