A session is conducted in a small group, is 60 minutes long and includes warm-up, skill development, workout, and stretching. The workout format and exercises are different each day, so your body will never adapt to a routine and your results will never plateau. The workout could be individual or in teams and 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, and cardiovascular exercises such as running, rowing, biking and jump rope.