The Undercard Strength Format.
Strength first, conditioning second. Every strength session, every time.
Small, coach-led classes. Capped at 14, so it feels a lot like PT.
Zone 1: Strength (30 min)
After a 5 minute warm-up, you are on the rigs with barbells and accessories. Built around compound lifts and programmed week to week, so every session builds on the last. You are told what to lift, shown how to lift it, and coached through every set. Never touched a barbell? You start light and learn the movement first.
Zone 2: Conditioning (15 min)
Straight from the rig to the SkiErg, rower, BikeErg, dumbbells, bodyweight and the occasional run outside. Short intervals that build your engine after the heavy work is done.
Wednesday and Saturday
Core & Conditioning on Wednesday, Whole Body on Saturday. Higher intensity, HIIT style sessions that round out the week.
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.
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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