THE 12RND EXPERIENCE
GET READY TO SWEAT
GET READY TO SWEAT
You can burn 750+ calories in a 12RND workout, so be prepared to SWEAT.
We utilise the latest research and integrated technology to trigger the fastest results possible.
We conduct High Intensity Interval Training (HIIT) workouts combing weighted exercises with functional strength training and boxing conditioning over a 45-minute full body workout.
After your first session, you never need to book in a class again. Just turn up and train when it’s convenient for you.
Our workouts are fast, fun and highly varied so you’ll be targeting multiple muscle groups while staying engaged and motivated.
OUR PROGRAM FOLLOWS THE ATHLETIC PROGRESSION REQUIRED TO TRANSFORM YOUR BODY, AND THE NUTRITIONAL AND MINDSET GUIDANCE TO HELP YOU PERFORM AT YOUR PEAK.
Check out the 12RND Experience in this video!
WHAT TO BRING
Simply wear active wear and trainers, and bring along a towel and drink bottle.
Don’t have gloves? We have 6 boxing rounds, some of which require gloves which we will provide for your first workout.
You will, however, need to purchase wraps (if you don’t already have some), to wear inside the gloves. You can purchase these in our club.
YOUR FIRST TIME
When you come to 12RND for the first time, you will be greeted by your 12RND coach and given an orientation around the club and taken through the workout for the day.
This will include a quick tutorial on basic boxing stance and technique.
NO FIXED CLASS TIME
Once you’re fully prepped for your workout, you can jump in as soon as you get the Green light (literally!) 12RND Clubs use a traffic light system...
GREEN LIGHT - A new round starts, AMBER LIGHT - 30 seconds to go, and RED LIGHT - Rest!
This means that you can jump into a workout at any 3 minute interval. Our members love the flexibility of coming in any time of the morning or night that suits them - and you will too.
Don’t pay $130 for one PT session when you can have unlimited workouts at 12RND Fitness Alexandria and we’ll provide a PT every session plus a bunch of freebies in the above packages.
Our workouts replicate the physical demands of a 12 round championship bout; there are 12 x 3-minute rounds with 30 seconds rest between. Each workout is completed in under 45 minutes which is the optimal duration for high-intensity training, maintaining the right balance between effort and results.
12RND training methods have been designed to maximise results. We deliver a functional and highly varied strength program, progressing through sports-specific training cycles that are guaranteed to get you in fighting shape. Our movements are athletic, you train like a professional boxer without having to be one!
Innovation is central to our ethos; our team of sports scientists ensures that the most up to date and proven training methods are incorporated into the training cycles as they would be for a professional athlete.
12RND has a 7 x week training cycle with 4 distinct phases designed to run continuously allowing members to start at any time throughout.
This intelligent programming taps into both the anaerobic and aerobic energy systems to deliver a full-body functional strength program in every workout. This powerful combo can burn up to 750 calories or more in a single bout.
The uber dynamic intervals build superior fitness, and the stamina to overcome fatigue, making your rounds feel shorter and rest periods longer.
Our Coaches are an integral part of the 12RND experience, offering support, education and guidance to our members. They are highly trained in the skill of boxing to ensure that you have the opportunity to develop your skill through one-on-one padwork each and every workout. Each day, our coaches are on the floor helping you to optimise your technique and get the most out of every session.