KONG PHUKET STRENGTH & CONDITIONING GYM
Phuket
LIVE SCHEDULES
Today, tomorrow, and the following day
Deals
1Jungle Bars (Free Community Class)
A free community calisthenics session with a technique-first, control-focused approach—whether you’re working on pull-ups, handstands, or muscle-ups. Join the community each week for real progress, no wasted reps.
Weekly classes and schedules
40KONG Strength & Conditioning — Wednesday Schedule
8:00 WARRIOR 9:30 HYROX Mini Sim 600 Edition 10:30-13:30 OPEN GYM 14:00 Primal Strength Push 16:00 HYROX Circuit 17:00 OPEN GYM
WARRIOR
WARROR 🏋️ Strength | ⚖️ Balance | ⚡ Athletic | 🧠 Technique | 🔥🔥 Intensity Full-Body Strength & Movement A complete functional training session designed to build strength, balance, and athletic performance. Train the way your body is meant to move — through compound patterns, stability work, and controlled power. Move strong. Move well. Move with intent.
HYROX MINI SIM 600
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.
Yoga for Athletes
A new yoga class for athletes focused on improving mobility, flexibility, and recovery while keeping your body ready to perform. Book through Glofox.
YOGA FOR ATHLETES
Recover with purpose. Designed specifically for athletes, this guided flow takes place immediately after the HYROX Mini Sim to help you recover faster, improve mobility and reduce post-race stiffness. Move better. Recover better. Perform better. Suitable for all levels.
Primal Strength Push
🔥 PRIMAL STRENGTH — PUSH A strength-focused upper body session built around one goal: developing serious pressing power. The class begins with a 20-minute heavy barbell bench press block, focusing on strength, technique, and progressive overload. Expect structured sets designed to improve power, stability, and confidence under the bar. Following the main lift, the class transitions into a functional push circuit combining hypertrophy, muscular endurance, and conditioning. This class is designed to build: ✅ Upper body strength ✅ Pressing power ✅ Shoulder stability ✅ Muscular endurance ✅ Functional athletic performance Heavy lifting meets high-energy functional training in true KONG style. Lift strong. Push harder. Finish powerful.
HYROX Circuit
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.
Mobility Flow
A slow, controlled mobility class designed to unlock tight hips, shoulders, spine, and ankles while improving movement quality for training and recovery. This class blends dynamic stretching, breathwork, deep mobility drills, and active range work to help you move better, recover faster, and reduce stiffness from hard training. Perfect for athletes, beginners, HYROX training, strength work, or anyone who feels tight and wants to restore their body. Move better. Recover smarter. Train longer.
KONG Strength & Conditioning — Thursday Schedule
8:00 Mobility Flow 9:30 Rampage 11:00 Abs & Booty 12:00–15:30 OPEN GYM 16:00 Warrior 17:00 OPEN GYM
RAMPAGE
RAMPAGE — KONG CONDITIONING CIRCUIT High intensity. Full body. No escape. Rampage is a fast-paced 12-station conditioning circuit designed to push your engine, build strength under fatigue, and test your mental edge. 🔥 What to expect: * Full body conditioning * High calorie burn * Strength + engine combined * Non-stop movement and energy * Scalable for all levels This is controlled chaos — pace it right or get caught in the storm.
Abs & Booty - BURN 🔥
🍑 ABS & BOOTY 🍑 Sculpt | 🔥 Burn | 😊 Beginner Friendly | Core & Glute Burn Short, effective, and high burn — with a fun, upbeat energy.
WARRIOR
WARROR 🏋️ Strength | ⚖️ Balance | ⚡ Athletic | 🧠 Technique | 🔥🔥 Intensity Full-Body Strength & Movement A complete functional training session designed to build strength, balance, and athletic performance. Train the way your body is meant to move — through compound patterns, stability work, and controlled power. Move strong. Move well. Move with intent.
HYROX DOUBLES
Train like you race. Partner up and take on a series of demanding HYROX-inspired rounds using a you go, I go format. Expect running, sled work, synced movements and engine-building stations that demand teamwork, pacing and communication. Built for athletes looking to push their limits, sharpen race-day strategy and take their HYROX performance to the next level.
APESHIT
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.
KONG Strength & Conditioning — Friday Schedule
08:00 Apeshit 9:30 HYROX Strength 10:30-13:30 OPEN GYM 14:00 Primal Strength Pull 16:00 HYROX Perform 17:00 OPEN GYM
HYROX Strength
HYROX STRENGTH — POWER UNDER PRESSURE Build strength that carries over to race day. HYROX Strength is a structured session focused on developing the raw power and muscular endurance needed for HYROX performance. You’ll work through 9 stations, combining key strength movements with short runs to simulate race-style fatigue. Each station repeats across timed intervals, giving you the chance to dial in technique, increase load, and build confidence under pressure. 🔥 What to expect: * Functional strength for HYROX movements * Repeated efforts to build muscular endurance * Short runs to challenge recovery and pacing * Focus on technique, control, and output * Scalable weights for all levels This is where strength meets strategy — lift well, move efficiently, and stay composed. Get stronger. Move better. Race ready.
JUNGLE BARS
More than a calisthenics class—this is a community. Led by Ben & Gabriel, Jungle Bars is built around a holistic, technique-first approach to bodyweight training. Every session focuses on quality movement, control, and long-term progress. No shortcuts. No wasted reps. Whether you’re working towards your first pull-up, mastering handstands, or refining muscle-ups, you’ll learn the right progressions in a supportive environment that meets you where you are. Train outdoors on KONG’s jungle rig, alongside a community that motivates and challenges each other to improve every week. All levels welcome. Just show up and move. Coached by: @benwinblad @gabrielhenningsen.
Primal Strength Pull
🔥 PRIMAL STRENGTH — PULL A lower and upper posterior chain focused session built to develop raw pulling strength, grip endurance, and full-body power. The class begins with a 20-minute heavy barbell deadlift block, focusing on strength, technique, and progressive overload. Expect structured lifting designed to improve power output, posture, and confidence under heavy load. Following the main lift, the class transitions into a functional pull circuit combining strength, muscular endurance, and athletic conditioning. This class is designed to build: ✅ Posterior chain strength ✅ Grip and pulling power ✅ Athletic endurance ✅ Better posture and resilience ✅ Functional full-body strength Heavy lifting meets functional conditioning in true KONG style. Lift heavy. Pull strong. Build power.
HYROX Perform
HYROX PERFORM — ENGINE + EXECUTION Train like you race. HYROX Perform is a structured, race-focused session built to develop your engine, pacing, and ability to perform under fatigue. The class runs in 4 x 9-minute blocks, blending running, machines, and functional strength to simulate real HYROX demands — without the overwhelm of a full race. Each block challenges you to manage output, stay consistent, and move efficiently between efforts. 🔥 What to expect: * Compromised running under fatigue * Ski, row, and bike intervals * Functional strength stations * Race-style transitions * Pacing and strategy development This is where you learn how to hold your level when it matters most. Stay smooth. Stay strong. Perform.
KONG Strength & Conditioning — Saturday Schedule
9:30 HYROX Mini Sim 600 Edition 10:30-16:00 Open Gym
KONG Strength & Conditioning — Sunday Schedule
09:00-16:00 OPEN GYM.
KONG Strength & Conditioning — Monday Schedule
8:00 APESHIT 9:30 HYROX Perform 10:30-13:30 OPEN GYM 14:00 Primal Strength Squats 16:00 HYROX Strength 17:00-20:00 OPEN GYM
HYROX Perform
HYROX PERFORM — ENGINE + EXECUTION Train like you race. HYROX Perform is a structured, race-focused session built to develop your engine, pacing, and ability to perform under fatigue. The class runs in 4 x 9-minute blocks, blending running, machines, and functional strength to simulate real HYROX demands — without the overwhelm of a full race. Each block challenges you to manage output, stay consistent, and move efficiently between efforts. 🔥 What to expect: * Compromised running under fatigue * Ski, row, and bike intervals * Functional strength stations * Race-style transitions * Pacing and strategy development This is where you learn how to hold your level when it matters most. Stay smooth. Stay strong. Perform.
Primal Strength Squat
🔥 PRIMAL STRENGTH — SQUAT A lower body strength session designed to build powerful legs, explosive drive, and full-body stability. The class begins with a 20-minute heavy barbell squat block, focusing on strength, technique, control, and progressive overload. Expect structured lifting designed to improve squat mechanics, lower body power, and confidence under the bar. Following the main lift, the class transitions into a functional lower body circuit combining strength, endurance, and athletic conditioning. This class is designed to build: ✅ Lower body strength ✅ Explosive power ✅ Stability and balance ✅ Muscular endurance ✅ Functional athletic performance Heavy lifting meets functional movement in true KONG style. Stand strong. Move powerful. Build from the ground up.
HYROX Strength
HYROX STRENGTH — POWER UNDER PRESSURE Build strength that carries over to race day. HYROX Strength is a structured session focused on developing the raw power and muscular endurance needed for HYROX performance. You’ll work through 9 stations, combining key strength movements with short runs to simulate race-style fatigue. Each station repeats across timed intervals, giving you the chance to dial in technique, increase load, and build confidence under pressure. 🔥 What to expect: * Functional strength for HYROX movements * Repeated efforts to build muscular endurance * Short runs to challenge recovery and pacing * Focus on technique, control, and output * Scalable weights for all levels This is where strength meets strategy — lift well, move efficiently, and stay composed. Get stronger. Move better. Race ready.
KONG Strength & Conditioning — Tuesday Schedule
8:00 Mobility Flow 9:30 Rampage 11:00 Abs & Booty 12:00–15:30 Open Gym 16:00 Warrior 17:00–20:00 Open Gym
🍑 ABS & BOOTY - HEAVY
🍑 ABS & BOOTY 🍑 Sculpt | 🔥 Burn 😊 | Heavier lifts | Beginner Friendly | Core & Glute Burn.
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