Boxing Team Timetable

Are you completely new to the sport? If so, this could be the class for you! Boxing 101 is a great place for beginners to learn the fundamentals of the sport, and for more experienced members to work on perfecting the basics. Come along if you are after a session of high-intensity pad and bag work, combine with Plyometric exercises, providing you with a full body workout.

Had a bit of a wild weekend? Keen to work up a sweat and shed some excess fat? The Detox Box session is an action-packed class, designed to get you sweating and working those muscles! This class will see you blasting the bad and exercising various muscles with a range of body weight exercises.

This invite only sparring session is a must for anyone looking to start their journey in to amateur boxing or improving their sparring skills. We start the session warming up with some partner drills in preparation for sparring. Sparring is an integral part of boxing and time for you and your opponent to practice your techniques in a real boxing environment. You may even get a round or two with one of our professional fighters. After sparring the fight team then finishes with sprints and conditioning. Hard work and dedication will get you an invite to this session.

Session cost is $20.

Want to show your children the magic of boxing? We hold a session every Saturday morning where you can bring your kids along to experience the many benefits that boxing has to offer. This session is designed to boost kids’ self-confidence and resilience while learning the basic skills of the sport. We offer a fun, friendly, and safe environment to teach kids the sport that we all enjoy so much!

Not only do mixed martial arts athletes need exceptional cardiovascular fitness, but they also need to be as strong as possible for their weight class! In this workout, you will get to try out circuits put together by our Head Coach, Blair, that have been used to train professional MMA fighters! MMA Fit will see you combine punches, kicks, elbows, and knees on the bag, along with medicine ball slams, wall ball getups. This class also features battle rope and kettlebell work. MMA Fit is great for working on hand-eye coordination, flexibility, and body awareness.

The trainer’s choice session! Bring your gloves and plenty of energy, and be prepared for anything, as this session changes each time. Some weeks, you might find your cardio being pushed to the limit with a combination of body weight plyometric exercises between rounds of combinations on the bag. Others, your strength and conditioning will be tested, with tyre flips, kettlebell lifts, sled pushes, or medicine ball punches. This workout has no limits and no set format, so come along and be surprised!

Short for Nitro Old School Boxing, this class is great for those who want to try the training of a professional boxer. The session begins with either skipping or road work, before moving into bag work, pad work, foot work, and head movement drills. After this, you will partner up to practice catching and slipping drills, before finishing with ab and core work. This is a great class for those who wish to experience the essence of boxing.

Pad work is great for building cardiovascular fitness, improving hand-eye co-ordination and increasing reaction times. Pad rounds is a fun, interactive, skill-based fitness class that is suitable for everybody that wants to learn to move like a boxer.

Learn how to build basic Punch combinations then add in defensive head movement and footwork to replicate Boxing an opponent.

This session sees us combining two training protocols (Tabata and boxing) for the ultimate fully-body workout! The session begins with bag blasting combination punches to get the heart pounding, before moving to the mats to work the muscles in Tabata conditioning circuits. A Tabata circuit is just four minutes long, but it might feel like some of the longest four-minutes of your life! The circuit has a workout ratio of 20 seconds on with 10 seconds of rest, repeated eight times. These circuits include a range of equipment, from sandbags, dumbbells, and battle ropes, to plyo boxes wrestling bags, and agility ladders. Tabata/Boxing is great for putting your cardiovascular fitness to the test while sculpting and toning your muscles.

For those who like a bit of a challenge, The Spartan sees attendees given the task of completing a strength and conditioning circuit with AMRAP (as many reps as possible). These sessions have AMRAP time periods that vary from 10 to 20 to 30 minutes, depending on the day. The equipment used will also vary, from kettlebells to sandbags, to battle ropes, just to name a few examples! These workouts change from session to session, so expect the unexpected!

The Sweet Science is designed for those who wish to dig a little deeper into the technical aspects of boxing. Each class will focus on a specific aspect of boxing, such as footwork, head movement, attack, or defence. The elements taught in this 45-minute class differ, depending on the week’s focus. Some weeks you could learn how to build larger combinations of punches off a basic four-punch combo. In others, you could be taught how to string multiple combinations of punches together with evasive manoeuvres and counter punches.

Want to try out some of the state-of-the-art conditioning equipment that Nitro has on offer? Each week is a little different in this cross-training session. Some weeks you could find yourself sprinting on our free-run treadmills, rowing, and skiing, and riding the torturous air bikes. In others, you could be completing sled pushes, truck tyre flips, and sledgehammer work. We change up the work to rest ratio and training equipment used from week to week, to keep you on your toes!

Designed to help boost confidence, self-esteem, and resilience for teens, this class teaches the art of boxing in a safe and friendly environment. Boxing combines the life lessons of discipline, respect, and honesty while providing health, fitness, and hand-eye coordination benefits. Youth Boxing focuses on technique, fitness, and of course, fun!