Hybrid Performance Squad CURRENT SQUAD VACANCIES: FRIDAY AT 6AM Train Stronger. Move Faster. Perform Better. The Hybrid Performance Squad is a small-group coaching program designed for people who want to improve their strength, fitness and performance for hybrid fitness racing. Whether you're preparing for HYROX, Griffin Classic, DEKA, Deadly Dozen or another hybrid event, your training will evolve throughout the year based on upcoming races and the demands of each event. You don't need to be an experienced competitor to join. Whether you're preparing for your first event, looking to improve your race time, or simply love hybrid-style training, this squad gives you the structure, coaching and accountability to progress. What's Included Weekly 60-Minute Small Group PT Session Train in a squad of just 4 people, giving you the motivation and energy of training with others while still receiving individual coaching, technique feedback and support. Sessions will combine different elements of hybrid performance, including: Strength and strength endurance Running and cardiovascular conditioning SkiErg, RowErg and Bike Functional fitness movements Movement technique and efficiency Race-specific skills Pacing and race strategy Transitions and compromised conditioning Training will change depending on the upcoming event and where the squad is within the training cycle. 2 Additional Programmed Sessions Your training doesn't stop when the coached session finishes. You'll receive two additional structured workouts through Trainerize to complete independently each week. These sessions will complement your coached session and may focus on strength, aerobic conditioning, running, erg work, muscular endurance or event-specific preparation. Together, your three weekly sessions create a structured hybrid training program designed to progressively build your performance. Train for What's Next Throughout the year, the Hybrid Performance Squad will move through different training blocks based on upcoming events. As race day approaches, training becomes increasingly specific to help you develop the movements, fitness, pacing and strategy required for that event. Between events, we'll focus on building the foundations of hybrid performance — strength, endurance, aerobic capacity, power, movement quality and resilience. Who Is It For? The Hybrid Performance Squad is ideal if you want to: Prepare for HYROX, Griffin Classic, DEKA, Deadly Dozen or another hybrid event Improve your race times and overall performance Build strength and cardiovascular fitness Improve movement and erg technique Train with more structure and purpose Have coaching and accountability each week Train alongside people working towards similar goals You don't have to be racing to join. If you enjoy hybrid-style training and want to become stronger, fitter and more capable, this squad is for you. Your Weekly Package $65 per week Includes: 1 × 60-minute coached Hybrid Performance Squad session 2 × additional programmed training sessions Maximum 4 people per squad Programming delivered through Trainerize Technique, pacing and performance coaching Event-specific training blocks throughout the year Train with purpose. Prepare for the challenge. Perform when it counts.

4-Week Personalised Online Coaching A training plan built around you, your goals and your life. Whether you want to get stronger, improve your fitness, lose weight, prepare for a running or HYROX event, or simply get back into a consistent training routine, this 4-week coaching program gives you the structure, support and accountability to make progress. This isn’t a generic program. Your training is personally designed around your goals, current fitness level, experience, available equipment and lifestyle so you know exactly what to do each week and why you’re doing it. What’s Included Your Personalised Training Program A structured 4-week training plan designed specifically for you and your goals, delivered through the Trainerize app. Workout Videos & Tracking Access exercise demonstrations, record your workouts, track your progress and keep everything in one place. Weekly Coaching Check-Ins Check in each week so we can review how you’re progressing, identify any challenges and make adjustments where needed. Ongoing Coach Support Have a question about your training? Need help with an exercise? Struggling to stay on track? You’ll have access to coaching support throughout your program. Full Balanced Body Movement Membership Your coaching goes beyond your workouts. You’ll also receive full access to The Balanced Body Movement, including: Nutrition, exercise, recovery and healthy lifestyle resources Weekly group coaching calls Monthly health and fitness challenges Practical tools to help you build better habits A supportive community focused on sustainable progress More Than Just a Training Plan Getting results isn’t about doing more, training harder or being perfect. It’s about having the right plan, staying consistent and knowing how to adjust when life gets in the way. Over your four weeks, we’ll focus on helping you train with purpose, build confidence and create habits you can continue well beyond the program. Whether you're training to perform better, feel stronger, improve your health or achieve a specific goal, you'll have a clear plan and a coach supporting you along the way. Your goals. Your program. Your next four weeks. Simple. Structured. Sustainable. Results. Your 4-week program will begin on the Monday following your purchase.

Your goal. Your program. Your running community. The Run Development Squad is a 4-week running program designed to give you the structure, coaching and support to work towards your next running goal. Whether you want to build up to your first 5km, improve your 5km or 10km time, tackle a half marathon or prepare for a marathon, you'll follow a running program designed specifically around that distance or goal. Rather than wondering what run to do next, you'll have a clear plan to follow each week, plus the opportunity to train alongside the squad at our coached run sessions. What's Included 4-Week Goal-Based Running Program You'll receive a structured running-only program aligned with your chosen goal or distance. Your program may include easy runs, long runs, tempo sessions, intervals and other running sessions appropriate to your goal. Up to 2 Coached Run Sessions Each Week Join us for run group on Monday morning and/or Thursday afternoon. These sessions give you the opportunity to complete part of your program with the group while receiving coaching, support and encouragement. (There are breaks throughout the year in these sessions) A Program With Purpose Every run has a reason. You'll learn how to balance different types of running rather than simply trying to run harder or further every session. Community & Accountability Train alongside other runners working towards their own goals. You'll have the motivation of the group while still following the program that matches where you want your running to take you. Choose Your Running Goal Programs are available for a range of running goals, including: Building up to running 5km Improving your 5km time Building up to running 10km Improving your 10km time Half marathon preparation Marathon preparation General running development Please note: This is a goal-based program rather than an individually tailored running program. You'll be placed into the program that best aligns with your chosen distance or running goal. Who Is It For? The Run Development Squad is for runners of different abilities. From those working towards their first continuous run to experienced runners looking for more structure and a new performance goal. You don't need to be the fastest runner in the group. You just need a goal you're ready to work towards. $65 for 4 Weeks and continues until cancelled Once you have signed up you'll receive an email to complete a questionnaire so the right program can be assigned to you. Run with purpose. Train with structure. Progress together.

THE FITNESS FORMULA Your simple formula for getting fit, strong and healthy. Do you want to get fitter and stronger, but aren't sure what to do when you get to the gym, or struggle to stay consistent with your training? The Fitness Formula takes the guesswork out of getting fit and healthy. It's a simple, structured online training program designed for everyday people who want to improve their strength, fitness and overall health without needing to train every day, follow an extreme diet or make fitness their entire life. You don't need to already be fit. You don't need years of gym experience. And you don't need hours every day to make progress. You just need a simple formula you can consistently follow. YOUR FITNESS FORMULA: 3 Core Workouts Each Week Your program includes three structured workouts designed to build all-round fitness: 2 × Full-Body Strength Sessions Build strength, improve muscle tone and become more confident using resistance training. 1 × Hybrid / Functional Fitness Session Combine strength and cardio to improve your overall fitness, muscular endurance and ability to move well. All workouts are programmed for you, so you can walk into the gym, open the app and know exactly what you're doing. Workouts are scheduled to give your week structure, but you can move them around to fit your lifestyle. We want training to work with your life, not take it over. + 2 Optional Cardio Sessions Want to do a little more? You'll also receive two optional cardio sessions each week to help build your cardiovascular fitness. Do them when you have the time and capacity, or simply focus on your three core workouts during busier weeks. Three workouts is the goal. Everything else is a bonus. 3 Healthy Habits: Getting healthy isn't just about what happens during your workouts. The Fitness Formula also helps you build three simple habits that support your health outside the gym. No extreme challenges. No expectation of perfection. Just simple habits you can practise consistently and gradually make part of your lifestyle. Weekly Group Coaching You're following a program, but you're not doing it alone. Each week you'll have access to a group coaching session where we'll cover practical topics to help you get more from your training and create a healthier lifestyle. We'll talk about things like: * Building a training routine you can maintain * How hard you should train * Improving your strength and fitness * Nutrition and balanced meals * Recovery and sleep * Staying consistent when life gets busy * Motivation and habits * Understanding and measuring your progress You'll also have the opportunity to ask questions and get support along the way. Who Is The Fitness Formula For? The Fitness Formula is perfect if you: * Want to get fitter, stronger and healthier * Are new to structured training or getting back into exercise * Want to feel more confident in the gym * Don't know what exercises or workouts to do * Struggle to stay consistent without a plan * Want structure without needing individual personal training * Have a busy lifestyle and need flexibility * Want to improve your health without extreme diets or training plans You don't need to be an athlete. You just need to be ready to start. What You'll Get When you join The Fitness Formula: ✓ 3 structured workouts every week ✓ 2 full-body strength sessions ✓ 1 hybrid / functional fitness session ✓ 2 optional cardio sessions ✓ Exercise demonstrations through the training app ✓ 3 simple healthy habits to work on ✓ Weekly group coaching and education ✓ Accountability and support ✓ Progressive programming that develops as your fitness improves Everything is laid out for you. Open the app. Follow the program. Build the habits. Repeat. Simple. Structured. Sustainable. You don't need another quick fix. You need something you can actually keep doing. The Fitness Formula is about building the foundations that help you become stronger, fitter and healthier and creating habits you can take with you long after you've started the program. 3 WORKOUTS + 3 HEALTHY HABITS + WEEKLY SUPPORT That's your Fitness Formula. Join The Fitness Formula and start building a fitter, stronger and healthier you.

Weekly PT session in gym (Club Lime Mulgoa Road Penrith) or online via a zoom call. Sessions are 45 minutes long!

Weekly PT session in gym (Snap Fitness Penrith) or online via a zoom call. Sessions are 60 minutes long!

This includes * 1 weekly personal training session (45 mins) * Weekly online program to follow Online program includes: • Tailored training program • Adjusted as required • Daily access to your coach • Habit-based nutrition coaching • In app tracking of workouts, nutrition, goal & habit progress • Video reviews on technique • Strategy sessions prior to an event • Post event performance review • Complimentary access to The Balanced Body Membership (valued at $60pm) **Program will start the Monday after purchase