Overview

The Group Class is a structured 90-minute training session designed for athletes who have completed the Intro Group program and are ready to train at a higher pace and intensity.

This class builds on foundational skills and focuses on combination development, defensive movement, conditioning, and overall performance in a high-energy team environment.

Completion of the Intro Group phase is required before joining regular Group Classes.

Class Structure (90 Minutes)

Dynamic Warm-Up (10 Minutes)

Jump rope, mobility work, partner drills, and movement activation to prepare the body for technical and conditioning rounds.

Technique & Combination Drills (20–25 Minutes)

Focused skill development including:

• Multi-punch combinations

• Footwork transitions and angles

• Defensive counters and head movement

• Kickboxing variations (kicks, knees, timing drills)

Athletes are expected to understand basic stance, guard, and striking mechanics.

Bag Work & Partner Rounds (30 Minutes)

Structured heavy bag and partner drills emphasizing timing, rhythm, accuracy, and power output under fatigue.

Conditioning & Performance Rounds (15–20 Minutes)

High-intensity rounds designed to build:

• Endurance

• Explosiveness

• Core stability

• Fight-level conditioning

Cool Down (5 Minutes)

Mobility and recovery work to support long-term training consistency.