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Raw Performance Den Class Timetable

The way that we approach our time spent training can dictate the way we approach every aspect of our lives. 

We have developed a unique program to deliver tailored sessions for each member. 

Our Strength & Conditioning programming delivers a focus on large compound movements giving you the confidence working with barbells, olympic lifting and full body functional free weight movements. Weekly periodised training ensures each session is a progression on the previous, minimising plateau in training, always looking for the next goal.

Our qualified coaches are with you every rep either in person during classes or via our personal Strength & Conditioning app granting you access to workouts, demonstrated exercise movement videos and the ability to track your weights lifted. If you are after a little extra support with your diet and nutrition plan, speak to our great coaches to help you with that next step in your fitness journey. This gym is unlike any other gym in Port Macquarie!

Monday

5:00am

6:00am

9:15am

5:30pm


Strength

Squat Focused Strength Day. Build the foundations in order to improve strength, correct technique, bar path correction and feel comfortable under the barbell, couple that with our Performance Circuits involving full body functional movements and conditioning pieces.

Tuesday

5:00am

6:00am

9:15am

5:30pm

Modified Strongman

The hybrid between weights/cardio and building pure strength, our MSM class incorporates strongman weight lifting techniques with shorter rest periods for increased muscular & aerobic conditioning while maintaining and building on strong foundations from our strength days.

Wednesday

5:00am

6:00am

9:15am

5:30pm

Strength

Focusing around building strength through all pushing movements with a strong focus on Bench Press Strength and associated accessory movements. Push, Pull, Drag and Slam Performance Circuits deliver the heart rate elevating finish any hump day workout deserves.

Thursday

5:00am

6:00am

9:15am

5:30pm

Metabolic Conditioning (METCON)

Metabolic Conditioning (MetCon) - accompanying a strong foundational base requires a healthy aerobic system. Our MetCon class focuses on short intervals of rest and work for maximal aerobic capacity. 

5:00am (every second Thursday)

4:30pm

Boxing

Mixing up your conditioning session is what motivates and adapts the body to use different energy systems. Our boxing class is about expanding your knowledge, learning a new skill, increasing your fitness and combat skills with our passionate coaches.

Friday

5:00am

6:00am

9:15am

4:30pm

Strength

A strong deadlift is what creates full body explosion and power, that's exactly what you will find on Friday's powerhouse session to end the week strong. Periodised deadlift training incorporating various lifting combinations and variations creating motivation, confidence and strength backed by Performance Circuits focused around powerful olympic lifting.

Saturday

7:00am

Modified Strongman Team Events

The Bigger Brother to our Tuesday MSM. You compete in small teams to achieve certain goals. A terrific way to start the weekend with some friendly competition.

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