Thailand
07:00–08:00 Hyrox 08:00–09:00 Rise & Grind 09:30–10:45 Face-Off 11:00–12:00 Bootylicious - Burn 11:00–12:15 Hybrid 15:00–16:15 FORGED - Lower & Upper Body 17:30–18:30 Trifecta 19:00–20:00 Open Gym
07:00–08:00 Hyrox 08:00–09:00 Rise & Grind 09:30–10:45 Face-Off 11:00–12:15 Bootylicious - Build 11:00–12:15 Hybrid 15:00–16:15 FORGED - Lower Body 17:30–18:30 Trifecta 19:00–20:00 Open Gym
08:00–09:00 Hyrox Team 09:30–10:45 Shred City 11:00–12:15 Hybrid 14:00–15:00 Open Gym
09:00–10:15 Sunday Service 12:30–13:00 Open Gym
07:00–08:00 Hyrox 08:00–09:00 Rise & Grind 09:30–10:45 Shred City 11:00–12:15 Hybrid 17:30–18:30 Trifecta 19:00–20:00 Open Gym
07:00–08:00 Performance Run Club - Speed 08:00–09:00 Rise & Grind 09:30–10:45 Shred City 11:00–12:15 Hybrid 17:30–18:30 Trifecta 19:00–20:00 Open Gym
07:00–08:00 Hyrox Team 08:00–09:00 Rise & Grind 09:30–10:30 Trifecta 11:00–12:15 Bootylicious - Ass Assault 11:00–12:15 Hybrid 15:00–16:15 FORGED - Upper Body 17:30–18:45 Hyrox Mini Simulation 19:00–20:00 Open Gym
Ladies, this one is for you! Expect 60 minutes of booty building and core sculpting goodness followed by a short high intensity workout to get the heart racing This class is programmed to hit the muscle groups that ladies generally want to work on (Abs and Ass 😉).
Ladies, this one is for you! Expect 60 minutes of booty building and core sculpting goodness followed by a short high intensity workout to get the heart racing This class is programmed to hit the muscle groups that ladies generally want to work on (Abs and Ass 😉).
Ladies, this one is for you! Expect 60 minutes of booty building and sculpting goodness. This class is programmed to hit the muscle groups that ladies generally want to work on (Ass 😉).
32 Machines. 4 Stations. 1 electrifying challenge. Are you ready to Face-Off? Grab your partner and get set for a high-energy showdown. In teams of two, you’ll power through a series of movements before racing to rack up MAX calories on one of our four machines. The stakes? Sky-high. The energy? Unmatched. The burn? Absolutely real. Big effort. Big vibes. Big results.
Built around compound lifts and functional movements, FORGED is for those looking to get stronger, move better, and chase a serious pump. Monday - Lower Body Wednesday - Upper Body Friday - Upper & Lower Body.
Built around compound lifts and functional movements, FORGED is for those looking to get stronger, move better, and chase a serious pump. Monday - Lower Body Wednesday - Upper Body Friday - Upper & Lower Body.
Built around compound lifts and functional movements, FORGED is for those looking to get stronger, move better, and chase a serious pump. Monday - Lower Body Wednesday - Upper Body Friday - Upper & Lower Body.
Looking for a completely balanced functional fitness class where strength training and high intensity workouts are in complete harmony? Look no further. Each class will start with a strength or skill section whereafter we will finish the class off with a high intensity workout. Our skilled coaches will keep an eye on you to make sure that you safely move through all movements with good technique.
This is our Hyrox specific class, focused on getting you as prepared as possible for all the elements that a Hyrox race can throw at you. Monday - Conditioning Wednesday AM - Team Wednesday PM - Mini Simulation Thursday - Hyrox Threshold Friday - Strength Saturday AM - Team.
Our Mini Sim is a class where we put you through half a Hyrox. This is the best class for you to get a taste of what a full Hyrox competition will feel like.
Make use of our fully air-conditioned open gym space or our open air training facility to follow your own training program.
Make use of our fully air-conditioned open gym space or our open air training facility to follow your own training program.
Make use of our fully air-conditioned open gym space or our open air training facility to follow your own training program.
Intervals, pace work and structured blocks to help you run faster & smarter, not just harder. Expect clear targets, coaching on form and breathing, and a crew that helps you hold the pace. Perfect if you are training for HYROX or just want to feel stronger every time your feet hit the ground.
This 60 min class is programmed for you to start your day with a bang and make the most of your time in the gym. We kick the session of with 15 minutes of functional bodybuilding which will be focused on either lower body, upper body or core. As soon as we hit the 15 minute mark we will move directly into a 20 minute high intensity workout whereafter we finish the session off with stretching.
Shred City consists of 75 minutes of pure calorie burning goodness. The class is High Intensity Interval Training based and structured in a perfect work to rest ratio to ensure that you burn as many calories as humanly possible.
Want to start your Sunday with a SWEAT? The Sunday Service is the talk of the town and has been our most popular class since the day we opened our doors. Led by 2-3 of our coaches, you will be taken through a functional bodybuilding section before you head into a 20 minute EMOM to get your heart racing! All while being serenaded by our resident DJ! This class is one that’s not to be missed!
Why Trifecta? Because we believe the Assault Bike, the Rower and the Ski Erg are the perfect combination of good and evil. In teams of 2 or 3, you will spend time between the rower, the ski erg, the assault bike and whatever other work we throw at you!
Why Trifecta? Because we believe the Assault Bike, the Rower and the Ski Erg are the perfect combination of good and evil. In teams of 2 or 3, you will spend time between the rower, the ski erg, the assault bike and whatever other work we throw at you!
🍑 ABS & BOOTY 🍑 Sculpt | 🔥 Burn | 😊 Beginner Friendly | Core & Glute Burn Short, effective, and high burn — with a fun, upbeat energy.
APESHIT — PRIMAL STRENGTH UNLEASHED Raw. Powerful. Unfiltered. Apeshit is KONG’s signature strength session — built around primal movement patterns and heavy, functional lifting. This is where you develop real strength through push, pull, hinge, squat, carry, and climb. The class runs in structured timed rounds, giving you space to focus on technique, lift with intent, and push intensity as you progress. Expect a mix of barbells, dumbbells, kettlebells, sleds, and bodyweight work — all designed to build strength that transfers into everything you do. 🔥 What to expect: * Full body strength training * Big compound lifts + functional movements * Grip, core, and posterior chain focus * Controlled intensity with powerful output * Minimal cardio, maximum strength No fluff. No distractions. Just work. Lift heavy. Move primal. Go APESHIT.
HYROX CIRCUIT — FLOW. REPEAT. BUILD. BURN. Non-stop movement. Race-style intensity. HYROX Circuit is a continuous, station-based workout designed to blend strength and engine in a smooth, repeatable flow. You’ll move through 8 stations with a 200m run after each full circuit, building fatigue as the rounds progress. The class follows a structured 4-round journey, with changing work/rest timings to guide your intensity — from learning the movements, to building output, managing fatigue, and finishing strong. 🔥 What to expect: * Full body strength + conditioning * Consistent running under fatigue * HYROX-style movements (ski, row, carries, lunges, wall balls) * Structured progression across rounds * High energy, continuous flow This is where rhythm meets resilience — find your pace, hold your level, and keep moving. Own the flow. Embrace the burn.
HYROX MINI SIM — 600 EDITION Race simulation. Broken down. Dialled in. The HYROX Mini Sim 600 is KONG’s signature race-style session — designed to replicate the demands of HYROX in a structured, repeatable format. 6 rounds of: 👉 600m Run → Station Work Rotating through key HYROX disciplines: 1. SkiErg — 600m 2. Burpee Broad Jumps — 60m 3. Rowing — 600m 4. Farmers Carry — 60m 5. Sandbag Lunges — 60m 6. Wall Balls — 60 reps.