Fitstop
Fitstop Hamilton Central, the home of functional fitness. At Fitstop we lift, we perform, we condition and we sweat.
Fitstop is athlete based training focusing on personal progression within a supportive team environment
Wk 2 // Base Phase
Moving through base phase we continue our focus on movement quality, range of motion and technique. Focus lifts progress this week with an increase in load and some new movements are introduced.
Monday β‘οΈ Perform β‘οΈ 6x6
Partner EMOM session - DB hang cleans, pull ups, bike, ski, Tbar front squats, farmers carry
Tuesday ππΌββοΈLift ππΌββοΈ 4x9
FFE split squat, Incline bench press, pendlay row, hip thrust, cable face pull
Wednesday π« Condition π« 2x18
Individual bodyweight AMRAP + team cals
Thursday β‘οΈ Perform β‘οΈ 3x12
Renegade row, strict OH press, lat pull down, 500m run, Tbar twist, ski/bike
Friday ππΌββοΈ Lift ππΌββοΈ 4x9
Front squat, hang clean, seated cable row, Tbar hack squat
Saturday π
Sweat π
5x7
Deadlifts, 100m run, Tbar push press, ski, bike, box jumps, dead hang
Make sure we get in at least 3 sessions for the week team ππΌββοΈππΌββοΈππΌββοΈ
Last weekend our Fitstop community came together for Sweat Series 2.0, a pairs event, working together to challenge ourselves whilst representing our clubs.
On the day our top overall score went to and from Hamilton Central with 304 ππ»
Our top score from Rototuna went to and with 289 ππ»
Our Club of Origin trophy π has been claimed by with a convincing win.
We are super proud of everyone who took part, it was an epic event and awesome to see our community embracing the sweat together!
Bring on Round 3 - the last round for the year will be a teams event π€©
Our training is always aimed at progressing our personal performance - pushing our limits and raising the bar, cycle after cycle.
During our last cycle we ran our Pound for Pound Challenge - taking our 3RM total for the big 3 - Back Squats, Deadlifts and Bench Press and factoring that against body weight to see who our strongest Fitstoppers areβ¦
Hamilton Central a big shout out to π₯π₯π₯
+
Dulcie totalled 4.37 x bodyweight
Brad totalled 5.28 x bodyweight
Outstanding performance guys - 2024 Hamilton Centrals Strongest Fitstoppers ππ»
π¨ Incoming! π¨
Our last 12wk training cycle for the year is about to kick off π€©
Base Phase week one means we will see a change in intensity, load and session formats, and a focus on technique, balance and movement patterns.
Monday β‘οΈ Perform β‘οΈ 4x7 + Finisher
Bench press, BB lunges, Sumo high pull, bike, ski
Tuesday ππΌββοΈ Lift ππΌββοΈ 4x9
Front squats, DB shoulder press, hang power cleans, cable wide grip row, T bar hack squats
Wednesday π« Condition π« 30min AMRAP + finisher
Goblet squats, inverted row, plate curl + press, KB deadlift, ski/bike
Thursday β‘οΈ Perform β‘οΈ6x5 + finisher
DB hang sn**ch, toe to bar, ski, bike, 100m sprints
Friday ππΌββοΈ Lift ππΌββοΈ 4x9
Incline bench press, pendlay row, hip thrusts, FFE split squats
Saturday π
Sweat π
5x7
DB push press, back squats, TRX row, 100m runs
π² get your bookings in now team for the week ahead
At Fitstop our training is programmed in 12wk training cycles designed to drive progression π.
Each 12 week block is further broken down into four training phases - Base, Build, Performance and Peak.
Monday we kick into a new 12wk cycle with Base phase.
For newer members this is prime time to develop technique, understand movement patterns, and build the foundation for intensity in further phases.
For experienced members coming off the back off Peak phase this is a chance to maximise recovery and adaptation from the intensity and load of peak phase. Rather than a step down, Base phase will be a de load to recover from our maximal efforts in Peak phase, a chance to fine tune technique and improve range of motion and balance in our movements.
This will set your new base, higher than last cycle, and the point from which you build to surpass your last peak πͺπ»
Our 12wk training cycle is about to finish up with our Sweat Series event Saturday morning π₯΅
Saturday afternoon letβs get together and swap war stories from the morning, celebrate the incredible achievements across this training cycle, and have some fun before we kick back into it next week.
Rumour has it there will be a bit to celebrate π Iβve heard rumours of many margaritas incoming π
Week 12 means we have reached the end of our third training cycle for the year - last week saw Titan efforts across our 3RM testing and 6min Cals. Weβre not quite done yet though!
This week we get to take on the Fitstop π - Saturday is Sweat Series 2.0 - Pairs edition (hosted at Fitstop Rototuna). Our whole community competes as one team accumulating our club score, this is then multiplied by our communities attendance - so participation is key to our communities result!
Book your sessions in now team, lock them in π²
Monday β‘οΈ Perform β‘οΈ 3x12
Bench press, 500m run, ski/bike, gorilla row, db sn**ch
Tuesday ππΌββοΈ Lift ππΌββοΈ 9|18|9
Deadlifts, glute bridges, sumo RDL, skull crushers, Bb shoulder press.
Wednesday π« Condition π« 6|6|6|18
Synchro AMRAP, shared rep AMRAP, individual AMRAP, team max distance - no running
Thursday β‘οΈ Perform β‘οΈ 7|15|7
Back squats, front squats, cals, burpees, 500m run, box overs
Friday ππΌββοΈ Lift ππΌββοΈ 4x9
Hang power cleans, incline bench press, chin ups, Bulgarian split squats
Saturday π Sweat Series 2.0 π
Partners club competition hosted at Fitstop Rototuna.
π» Social drinks and results at 2pm
Sweat Series 2.0 - September 14th
Our full Fitstop community throwing down together at Fitstop Rototuna - working out in pairs, representing your club, your community and taking on the world!
Remember the clubs score is the total achieved by everyone combined then divided by the % of participation - give it your all, but most importantly show up for your club!
3RM week is here ππΌββοΈ Time to put ourselves to the test - dial in our focus, lock in our technique and see just what we can do πͺπ»
Unstoppable Together mini challenge: this week is our pound for pound challenge - attend all 3RM tests, divide total by bodyweight + attend minimum of 4 sessions.
Monday β‘οΈ Perform β‘οΈ 3x12 *Challenge Session*
3RM Bench press, devils press, bike, burpee box jumps, ski
Tuesday ππΌββοΈ Lift ππΌββοΈ 9|18|9 *Challenge Session*
3RM Back Squats, S.A DB shoulder press, spider curls, step ups, ab roll outs
Wednesday π« Condition π« 2x18
9min Ladder workout, 9min AMRAP, 18min Team cals
Thursday β‘οΈ Perform β‘οΈ 6x6
BB complex, 6min Cals, Run, DB Complex
Friday ππΌββοΈ Lift ππΌββοΈ 9|18|9 *Challenge Session*
3RM Deadlifts, 1 1/4squats, DB Row, BB curls
Saturday π
Sweat π
5x7
DB bench press, hang power cleans, BO row, Run, AKB swing
Lock your bookings in team π², ensure you fuel your performance well and get plenty of quality sleep ππ»
Weβre looking for a coach to join our team.
Fitstop is all about our community and our coaches are the leaders within the community.
Coaching is not only delivering an amazing session every time but engaging every member, passing on knowledge, motivating, encouraging progression, pulling back and regressing when needed, leading by example, celebrating wins and helping learn from losses.
ππΌββοΈ Qualified PT
ππΌββοΈ Experience with free weights / functional training / strength and conditioning
ππΌββοΈ Group fitness / team coaching experience
We have a part time opening available - contact Darrin by email π§ [email protected]
π’ New training phase starts Monday - Peak Phase.
Peak phase is the final 3 weeks of our training cycle, this is an opportunity to test ourselves and see how far we have come - Fitstop 7βs, 3RM tests, 6min max Cals, Sweat Series 2.0
Unstoppable Together - mini pairs challenge.
Over Peak phase we are running our Unstoppable Together mini challenge - pair up and tackle weekly challenges to complete your challenge card Swipe β¬
οΈ for week 1.
Monday β‘οΈ Perform β‘οΈ rolling EMOM
Max Chin up test, Rolling EMOM - DB hang squat cleans, cals, push press, burpee broad jumps, 200m run.
Tuesday ππΌββοΈ Lift ππΌββοΈ 9|18|9
Deadlifts, step ups, lat raises, supinated pendlay row
Wednesday π« Condition π« *Challenge Session*
Fitstop 7s
Thursday β‘οΈ Perform β‘οΈ3x12
Bench press, devils press, hang power cleans, ski, bike
Friday ππΌββοΈ Lift ππΌββοΈ 9|18|9
Back squats, S.A Z press, BB RDL, gorilla row
Saturday π
Sweat π
6x6
S.A hang clean + press, bear hug squats, ski, TTB, thrusters, bike
Book in now team - minimum of 4 sessions this week including Wednesday - Get your partner lined up to complete your challenge card π€πΌπ€πΌ
Performance phase has really been pushing us over the last couple of weeks, weβve got one more week to go - expect to see heavy lifting loads and intense work rates across sessions this week - ensure you are recovering well to perform at your best.
Monday β‘οΈ Perform β‘οΈ 7|15|7
Bench press, S.A hang clean + press, 200m run, bike, ski
Tuesday ππΌββοΈ Lift ππΌββοΈ 9|18|9
Back Squats, S.A dead stop row, Bulgarian split squats, S.L RDL
Wednesday π« Condition π« 36m WFT
Partner WFT - 500m run, bodyweight list + E6MOM
Thursday β‘οΈPerform β‘οΈ 3x10 + finisher
Hang squat cleans, DB STOH, chin ups, bike, ski, v snaps
Friday ππΌββοΈ Lift ππΌββοΈ 8|16|8 + finisher
Deadlifts, incline DB bench, tripod row, lateral lunges, BB curls
Saturday π
Sweat π
6x5
Devils press, goblet lunges, thrusters, bike, ski, TTB, 500m
Get you bookings in early team and lock them in!
π²
When we train we strive to be just a little bit better than the session before. Session after session.
Our 12wk training cycle is designed to build improvement one 12wk cycle over the last. Consistently improving over time - 4 cycles a year.
Always seek the little improvements, they build up. Trust the process, and strive for progress.
Perfection isnβt attainable, seeking it ends in disappointment. Progress is continuous improvement in small increments and is a limitless achievement ππ»
Performance phase week 2 - progressing from last week weβll see movement complexity with hang squat cleans introduced, and our lifting loads increase as reps decrease in our core movements.
Monday β‘οΈ Perform β‘οΈ 6x6
200m runs, hang squat cleans, chin ups, renegade row, kb swing
Tuesday ππΌββοΈ Lift ππΌββοΈ 9|18|9
Deadlifts, lat raises, Bb curls, glute bridge, ball curtsy lunges
Wednesday π« Condition π« 32min WFT
Db push press, kb swings, TTB, G2OH, 500m run, cals
Thursday β‘οΈ Perform β‘οΈ 3x12
Dbl DB hang sn**ch, bench press, bike, ski, farmers carry
Friday ππΌββοΈ Lift ππΌββοΈ 8|16|8 + finisher
Back squats, Arnold press, BO row, ab roll outs, box jumps
Saturday π
Sweat π
5x7
Inverted row, Run, hang power cleans, cable curls, devils press
As intensity in our programming climbs ensure you are fuelling your performance and taking care of your recovery.
Get your bookings in early, lock it in and see you in the club π²
At Fitstop we challenge ourselves, chasing progress - during this 12wk training cycle weβre going to see pound for pound βοΈ just how strong we are πͺπ»
Peak Phase - Week 2 we will test our core lifts 3RM, weβll total this then divide by bodyweight to see how strong we are - lock in the dates, and work hard between now and then π€
Monday September 2nd - Bench Press
Tuesday September 3rd - Back Squats
Friday September 6th - Deadlifts
Thereβs simply no better way to get started than this - 4 weeks membership for just $54 π€―
Dive into our Fitstop community, work with your new team to experience Fitstops different sessions Lift, Perform, Condition and Sweat - challenge yourself and see what you are capable of.
π Full membership and access to all sessions
ππΌββοΈ Lift - strength sessions
β‘οΈ Perform - high intensity Metcon sessions
π« Condition - endurance sessions
π
Sweat - team based hybrid sessions
πΆπ» Kids corner available
πΏ Bathrooms / showers
π’ Coaches leading every session
π« Community working together
Link in our bio to get started
π’ New Training Phase - Performance Phase will take over for the next 3 weeks ππΌββοΈππΌββοΈ
As we step up to our next phase you can expect to see intensity through heavy loads in our core lifts, progression with our focus movements, and high work rates across the board - letβs turn it up a notch!
Monday β‘οΈPerform β‘οΈ 3x12
Bench Press, DB complex, Box Jumps, Ski, Bike
Tuesday ππΌββοΈ Lift ππΌββοΈ 9|18|9
Back squats, DB sumo squats, DB 21s, band hamstring curls, ab roll outs
Wednesday π« Condition π«2x15
Team max distance bike/ski + descending ladder WFT
Thursday β‘οΈ Perform β‘οΈ 6x6
Hang power cleans + front squats, kb swings, chin ups, db sn**ches cals
Friday ππΌββοΈ Lift ππΌββοΈ8|16|8 + finisher
Deadlifts, pendlay row, db shoulder press, b stance RDL
Saturday π
Sweat π
5x7
DB hang clean + press, pull ups, close grip bench press, bike, 200m run, ski
Letβs lock those sessions in team, book in early and letβs get it done π²
β²οΈ The fountain of youth - sought throughout the ages, something of legend - we know the answer!
ππΌββοΈ Resistance training - lifting weights is the fountain of youth ππΌββοΈ
As we age our bodies change and some of these changes seriously effect our health and quality of life π΄π»π΅πΌ
π©» Bone density decreases making our bones weaker and more susceptible to damage. This is particularly serious in females.
πͺπ» Muscle mass decreases, this effects our ability to take part in the activities we love as our strength and ability decreases.
β οΈ Decreased muscles also reduces joint stability increasing instances of falls.
π Decreased muscle mass effects our metabolism making it harder to keep off excess body fat.
π§ our brains electrical pathways deteriorate, this effects our ability to move precisely under control.
π« As we age our hearts ability to beat and supply blood for intense activity decreases, we are often also susceptible to blood pressure complications.
These things would decrease the quality of life we want to lead⦠is there something we can do?
ππΌββοΈ Resistance training ππΌββοΈ
You donβt need to be a body builder, but consistent resistance training to the answer to all of these risk factors.
Lifting weights as part of our regular exercise throughout life will lead to a life we can enjoy to the fullest for a whole lot longer.
π©» Bone density increases from resistance training in relation to loads applied to the body and continued training as we age will counter reductions - stronger bones for a lot longer.
πͺπ» Muscle mass can be maintained by regular resistance training - use it or lose it.
β οΈ Maintaining muscle also means our joints are more stable - so we are physically stronger, more stable and our bones are stronger meaning less fall related injuries.
π Maintaining muscle mass will help control our body composition and make it easier to maintain a healthy body.
π§ resistance training works our nervous system, makes us better at utilising and activating our muscles - constantly doing this helps keep them in order.
π«A stronger heart maintains a the blood supply we need and reduces heart failure
Build phase has been awesome so far, and itβs not letting up yet with one week left - letβs check it out
Monday β‘οΈ Perform β‘οΈ 6x6
Pairs session, DB hang squat cleans, ski/bike, TTB, BB lunges
Tuesday ππΌββοΈ Lift ππΌββοΈ 8|16|8min
Deadlifts, SA DB row, BB glute bridge, Zottman curls
Wednesday π« Condition π«ascending/descending ladder
DB STOH, butterfly sit-ups, goblet squats, G2OH, Cals
Thursday β‘οΈ Perform β‘οΈ 7|15|7min
Back Squats, Alt DB sn**ch, KB swings, bike/ski, 500m run
Friday ππΌββοΈ Lift ππΌββοΈ 4x9min
Bench press, hang power cleans, pull ups, Bulgarian split squats
Saturday π
Sweat π
4x8min
DB thrusters, sumo high pull, ski/bike, wall balls
Lock those bookings in team π² at least 3 sessions a week
Build phase moves into its second week, weβve loved the step up from Base and canβt wait to get stuck in to this weeks sessions!
Monday β‘οΈ Perform β‘οΈ3x12
Back squats, DB Complex, AKB swing, step ups and team cals
Tuesday ππΌββοΈ Lift ππΌββοΈ 4x9
Pull ups, Hang power cleans, bench press, FFE split squats
Wednesday π« Condition π«
YG/IG WFT partner runs into shared reps
Thursday β‘οΈ Perform β‘οΈ 6x6
Rolling EMOM, front squats, DB hang cleans, Cals, sumo high pull, burpees
Friday ππΌββοΈ Lift ππΌββοΈ 8|16|8
DB incline bench, deadlifts, decline push ups, bb curls
Saturday π
Sweat π
5x7
Devils press, BO row, kb swings, Tbar twists, wall balls
Get your bookings in now for the week ahead - donβt leave it to the last minute! π²
Warm up and Keep Moving with Fitstop this winter - live now get 4 weeks membership for $54
Experience Fitstopβs performance based functional training, become part of our community and Stop at Nothing.
Classes:
ππΌββοΈ Lift ππΌββοΈ resistance training developing strength, power, and stability through a range of compound and isolation exercises.
β‘οΈ Perform β‘οΈ our Metcon class, increasing your ability to perform at your peak through high intensity burst of cardio, heavy lifting and power based movement.
π« Condition π« endurance is key here, lighter loads, higher volume and longer periods of work
π
Sweat π
our hybrid class featuring elements of all our other classes working together as a team
Letβs get into Build Phase, stepping it up a notch as we follow the process and progress towards a new peak.
Monday β‘οΈ Perform β‘οΈ 6x6
E2MOM - DB Complex, Cals, TTB, supinated row
Tuesday ππΌββοΈ Lift ππΌββοΈ 8|16|8 + finisher
Back Squats, DB RDL, deficit push ups, KB high pull, core finisher
Wednesday π« Condition π« 36min
Team Cals & 4+4 AMRAP combined
Thursday β‘οΈ Perform β‘οΈ 3x12
Deadlifts, DB Sn**ch, KB row, cals, Russian twist
Friday ππΌββοΈ Lift ππΌββοΈ 4x9
Bench press, hang power cleans, pull ups, split squats
Saturday π
Sweat π
5x7
Front squats, STOH, bent over row, team cardio efforts
Get your bookings in early, and lock it in π²
π¨ Build Phase kicks off Monday π¨
After setting the foundations in Base Phase, itβs time to progress into our next phase of training.
Build phase will introduce our core lifts - Bench Press, Back Squats and Deadlifts after the unilateral work in Base phase. During this phase we will also have a focus on hang power cleans and pull ups.
Session formats will change to allow for heavier loads and skill development in our focus movements. This will set us on the path to our 3RM testing in our core lifts at the end of this training cycle and our Pound for Pound rankings.
Letβs take our intensity up a notch team, always striving for progress ππ»
Week 5 // Build Phase
This week our core lifts will feature a 2 sec eccentric to focus on time under tension, weβll be introducing some movement complexity with Hang Cleans returning and there will be a step up in intensity across the board.
Check out what we have in store and lock in your sessions for the week π²
Monday β‘οΈ Perform β‘οΈ 3x 12
Back Squats, DB Complex, AKB swings, cardio efforts
Tuesday ππ»ββοΈ Lift ππ»ββοΈ 4x 9
Bench Press, Hang Cleans, Chin Ups, Hip Thrusts
Wednesday π« Condition π« WFT
Combined WFT with Team Cals, 500m Run
Thursday β‘οΈ Perform β‘οΈ 6x 5 + Finisher
YGIG session
DB clean + press, Pendlay Row, TTB, Cardio Efforts
Friday ππ»ββοΈ Lift ππ»ββοΈ 8|16|8 + finisher
Deadlifts, DB incline bench, Goblet Squats, decline push ups
Saturday π
Sweat π
5x 7
Beast row, Front Squats, Box Jumps, 500m Run, Tbar push press
ππ» Today we had our last session with two members of our community Jess and Matt. Coincidentally both are physioβs, both had their last sessions together and both are heading off to the UK π€ͺ
Safe travels guys, thank you for being a part of our community - all the very best π³πΏπ¬π§
Our Move More Challenge is about embracing more movement so you can get more out of life!
ππΌββοΈ Run More
ππ»ββοΈ Lift More
β½οΈ Fuel your performance
To enable you to:
π Have more energy
π¨βπ©βπ¦βπ¦ Keep up with your kids
ποΈ Experience more
π Play more
π΅π½ββοΈ Go further
β±οΈ Last longer
π₯° Enjoy more!
Challenge yourself for 21 days and be ready for whatever life throws at you!
The last week of our Performance Phase is here - expect plenty of intensity across the week with heavy lifting loads, spicy metcon and conditioning work. Remember to fuel your performance and recover well.
Monday β‘οΈ Perform β‘οΈ 6|6-12-6|6
Bench Press focus in the middle working into or 3RM testing, YGIG sprints, DB complex and gorilla row.
Tuesday ππ»ββοΈ Lift ππ»ββοΈ 9|18|9
Deadlift focus with 3RM testing, accessories include RDLβs, box jumps, curtsy lunges and Hamstring bridges
Wednesday π₯ Condition π₯ 32min Cap WFT
Max Chin up test followed by an individual WFT
Thursday β‘οΈ Perform β‘οΈ 6x 6
YGIG EMOM
DB sn**ch, bike/ski, kb swing, Pendlay row, lat pull downs
Friday ππ»ββοΈ Lift ππ»ββοΈ 9|18|9
Back Squat focus working into our 3RM, DB piston press, band OH squats
Saturday π
Sweat π
6x 5
Partner session: shared reps + max reps for points
Front squats, bike, ski, DB Sn**ch, G2OH, HR push ups, wall balls.
Get your bookings in for the week now π² - letβs smash this week out and get ready for the Move More challenge start March 4th
Our Move More Challenge kicks off on March the 4th and we are excited to take our whole community on the journey with us - Stronger Together ππ»
If you havenβt already check out our members Facebook group and get set to challenge yourself in a whole new way!
As we move into our Performance Phase itβs time to look at which sessions will suit your goals the most.
With Fitstop we want our whole community hitting a minimum of 3+ sessions every week.
Strength goals πͺπΌ
If you prioritise strength, you want to see your lifting loads increasing and aim to hit a new PB in your 3RMs then you want to attend both Lift sessions, and Perform. During Perform sessions you want to maximise effort in the functional stations and maintain moderate intensity in the Metcon work.
Endurance / Cardio Goals π«
Where your goals are increasing your cardiovascular fitness and endurance you want to prioritise Condition, Sweat and Perform sessions. During lifting blocks you may opt for the lighter load option with higher reps with full range of motion.
General Fitness π
For general all around fitness a mixture of classes will cover all bases allowing you to get a good sweat on and maintain general strength ie the classic Mon/Wed/Fri will give you Perform/Condition/Lift, and add in Saturday Sweat for that hybrid session. This will ensure you are generally fit and healthy.
Hybrid Training π₯
Hybrid training is a focus on being generally good at everything, ready to tackle whatever comes your way. The hybrid athlete may attend all or most sessions - Perform and Sweat are perfect mixes to build off of.
Whatever your goals are ensure you are fuelling your performance with adequate nutrition, hydration and sleep. Donβt be afraid of a rest day, and incorporate recovery techniques such as stretching, massage, ice baths etc
If you have any questions at all about your goals reach out to you training team who are happy to help ππΌ
Weβve put in the time throughout Base and Build phases reenforcing technique, range or motion and time under tension. Now itβs time to move into our Performance Phase, over the next 3 weeks expect lifting loads to climb, rep ranges to fall and intensity to change up a gear in our Perform and Condition sessions.
Monday β‘οΈ Perform β‘οΈ 6x 6min
Partner EMOM session featuring devils press, Pendlay row, bike / ski, Tbar twists and more.
Tuesday ππ»ββοΈ Lift ππ»ββοΈ 4x 9min
DB RDL, Bench Press, Bulgarian Split Squats, Deadlifts
Wednesday π₯ Condition π₯ 30min YGIG WFT + team finisher
Partner YGIG, shared reps WFT.
Thursday β‘οΈ Perform β‘οΈ 3x 12min
Pull up focus on the rigs, KB squat cleans, bike sprints, db thrusters, ski sprints
Friday ππ»ββοΈ Lift ππ»ββοΈ 4x 9min
FFE split squats, Back Squats, KB high pull, cable curls
Saturday π
Sweat π
5x 7min
DB Deadlifts, Lunges, TRX row, 500m run, pull ups, wall balls
Get your bookings locked in team π²
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