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Text us Any Question here: ‪828-552-4957

Register for a Personal Training Session Today

What Your Program May Look Like

Choose from the following programs:

• Weight Loss

• Calisthenics

• Booty Builder

• Lean Mass Builder

• Kickboxing/Muay Thai








321 WOD (Choose Class Time)

Weight Loss Program

*Workout will be uploaded to your 321FITPRO App.

*Do your workout on your own time in the gym or at home.

321 WOD (Choose Class Time)

Weight Loss Program

*Workout will be uploaded to your 321FITPRO App.

*Do your workout on your own time in the gym or at home.

321 WOD (Choose Class Time)

Weight Loss Program

Traditional Cardio or Specificity Training

Example: 321 WOD

Station 1

Station 2

Station 3

Station 4

Station 5

  • 1-Minute Assault Bike
  • 1-Minute Standing Crunch
  • 1-Minute Low Plank
  • 2-Minute Lunges

3-4 Sets


  • 10 Squats
  • 10 Bent Over Db
  • Rows


  • 10 Box Step Ups
  • 10 Bench Dips

3-4 Sets

  • 10 Sandbag Slams
  • 20 Band Face Pulls

Complete AMRAP:

  • 20 Round Kicks
  • 10 Jab/Cross/Hook Cross
  • 20 Crunches
  • 20 Mountain Climber


Station 1:

This is a body weight, circuit, and cardio-based station. It is meant for warming up and stretching the muscles through dynamic and endurance-based intensity, which increase the cardiorespiratory capacity.

Station 2:

It is a heavyweight-based station focusing on slightly lower reps. This is intended to be strength-building stations through isolated and compound movements. Longer rests and higher weight is intended. We will utilize barbell and Olympic plates for movements.

Station 3:

Lighter dumbbells, kettlebells, sandbags, and accessory implements are used in supersets to increase intensity and supplement the stabilizer muscles. They build work capacity and volume.

Station 4:

In this station, higher-intensity movements intended for endurance are expected to be in a faster pace. They serve as accessory movements to supplement other muscle groups during the workout. We will utilize bands, boxes, kettlebells, dumbbells, pull-up bars, and body weight movements.

Station 5:

This kickboxing-based station is meant for high-intensity body weight movements, which are supplemented with accessory body weight exercises. We will learn Muay Thai-based kickboxing movements on various heavy and speed bags. This will help you increase power and endurance capacity.


EMOM: Every Minute on the Minute 

Complete the required reps of movement within a minute timeframe. If you finish before the minute, that is your rest time. You will start over on the next minute from the top.

AMRAP: As Many Reps As Possible

Complete as many reps of the required movements as possible within the time given.


Complete one set of exercise A reps and immediately perform exercise B reps. Then,

start over. Complete A then B and so forth.


A: 10 squats

B: 10 pushups

25 Minutes of Work With 1 Minute of Full Rest Intervals for the Transition to the Next Station

Transition from:

Station 1 → 2

Move quickly, set up the bar for appropriate weight, and ask for assistance if you need

instruction on movement.

Station 2 → 3

Gather necessary equipment, know the movements, rest, and get ready to attack the

movements for each minute!

Station 3 → 4

Prepare for movements, grab whichever bands/implements are needed, know the movements, rest, and be ready to attack each minute with intensity!

Station 4 → 5

Put on safety wraps/gloves. Know the movements and which bags to go to. Always be moving. If you don’t know something, just punch until your instructor can help

Everyone works with everyone. We will try our best to pair you up with relative strength levels in mind. Learn to spot partners, encourage them, and motivate each other. There is enough equipment for everyone, so take turns if needed and modify as necessary.

Each station will have a suggested set and rep scheme. Know your fitness level. If you can push yourself harder, then do it. If you need to modify reps/weight edge crush test, do it. Emphasize quality over quantity (sometimes).

Gym Layout

5x5 minute Stations

1 Minute Rest between Stations

Inquiry Form

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