Conducted in a small group (5-7 members on average)

60 minutes long includes warm-up, skill development, workout, and stretching

Different workout each day (individual and teams workouts)

Comprises of gymnastic/body weight exercises such as jumping, climbing, pull-ups, pushups, lunges, burpees

Weight lifting exercises such as squats, clean and jerk, snatch, kettle bell training

Cardiovascular exercises such as running, rowing, biking and jump rope