KWOD

45-Minute Konversion Workout of the Day

Our group workouts are meticulously crafted to facilitate optimal learning of proper form and technique, achieved through the dynamic blend of interval and strength training combinations. Our program places a strong emphasis on enhancing speed, bolstering strength, and refining agility, all while incorporating intense bursts of anaerobic exercises. This comprehensive approach lays the groundwork for building a robust foundation to support each athlete's unique fitness journey.

Our class schedule encompasses three distinct types of sessions:

Interval: These sessions are strategically integrated into our program, allowing athletes to regularly engage in a variety of movements within specific time intervals. This approach effectively fosters gains in strength, mobility, and endurance. By combining a diverse range of movements and modalities within each workout, athletes can accelerate their progress, typically following a structured pattern of 45 seconds on and 20 seconds off intervals.

Strength & Skill: Our program includes designated days dedicated to strength and skill development. These sessions cater to athletes at every stage of their fitness journey. Whether it's surpassing personal records or mastering fundamental movements, these days provide the opportunity to hone essential skills.

Metcon (Metabolic Conditioning): These sessions are thoughtfully integrated to allow athletes to showcase the strength and skill they've cultivated from interval and strength days. Athletes will witness their performance levels firsthand, enabling them to set and pursue goals, whether it's meeting our KVFIT standard or surpassing it. Beyond mental challenges, these workouts push both aerobic and anaerobic systems beyond comfort zones.

Regardless of fitness level, each class offers progressions, recommendations, and modifications, ensuring that everyone can participate and thrive in our fitness community.