Strength & Conditioning Classes in Paddington

    Lift. Move. Perform.

    5 minute warm-up. 30 minutes of strength. 15 minutes of conditioning. Coached, programmed, every session.

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    Never lifted before? Start here

    Undercard Boxing is in Bondi Junction. Your membership includes dual access to both studios.

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    The Undercard Strength Format

    Two zones. One session.

    Small, coach-led classes. Capped at 14, so it feels a lot like PT.

    Every class opens with a 5 minute warm-up, then the room splits in two.

    01

    Zone 1. Strength. 30 minutes.

    On the rigs with barbells and accessories. Compound lifts, programmed week to week so the weights go up. A coach sets your load, shows you the lift and watches every rep.

    02

    Zone 2. Conditioning. 15 minutes.

    SkiErg, rower, BikeErg, dumbbells, bodyweight and runs outside. Short, hard and finished while you still have legs. Builds the engine that makes heavy lifting sustainable.

    50 minutes. Strength first. Paddington.

    Why strength comes first.

    Most classes mix lifting and cardio together, so you lift tired. We split the room in two on purpose. You warm up, lift first while you are fresh, then you condition.

    Research on training order backs this up. Meta-analyses of concurrent training found lower body strength improved more when strength work came before endurance work, with no loss in aerobic fitness. So the conditioning always comes after the lifting, never before it.

    Sources

    The week at Paddington.

    • Monday, Tuesday, Thursday, Friday: Strength. Upper and lower body days. 5 minute warm-up, 30 minutes strength, 15 minutes conditioning.
    • Wednesday: Core & Conditioning. Higher intensity, HIIT style.
    • Saturday: Whole Body. Higher intensity, HIIT style.
    See the timetable

    The Boxing That Makes Your Lifting Better.

    Heavy lifting taxes the system. Boxing at Undercard in Bondi Junction keeps your cardiovascular capacity high, acts as active recovery, and keeps the body moving without burning out the muscles that need to grow. The two programs were built to complement each other. Your membership covers both studios. Most members who start at Strength end up training at Boxing within their first month.

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    THE GYM.

    Purpose-built for strength and conditioning in the heart of Paddington. Zone 1: full rig setup, barbells, plates and accessories. Zone 2: Concept2 SkiErgs, rowers and BikeErgs, dumbbells. Everything you need to get genuinely strong.

    New Here? Start Strong.

    2 Weeks Unlimited

    $129

    $99

    Use code

    TRIAL2

    at checkout. Opening special, limited time.

    • New members only
    • Unlimited classes for 14 days
    • Activates from first booked class
    • 8-hour cancellation applies
    • Includes access to both Bondi Junction and Paddington studios

    28 Day Program

    $65/week

    $59/week

    Use code

    TRIAL28

    at checkout. Opening special, limited time.

    • Unlimited classes 28 days
    • Nutritional guide
    • 4 infrared sauna passes
    • Includes access to both Bondi Junction and Paddington studios

    Want To Know More?

    Register your interest and we'll be in touch.

    Two Studios. One Membership.

    Undercard Boxing, Bondi Junction. Undercard Strength, Paddington. Every membership includes dual access to both studios as standard. One price. Two locations. Train like a complete athlete.

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