OUTSIDE THE BOX FITNESS FOR ADULTS

What's Included?

included in otb monthly membership

Daily Outside The Box (OTB) workouts
Access to our daily online zoom classes
Scaled workout options
A selection of warm ups
Cool down and stretching guidance
Access to our amazing OTB facebook community
Movement demonstration videos
Movement progression advice and online video feedback
Motivational support
1-2-1 check ins
A subscription to the Beyond The Whiteboard (BTWB) system to track and monitor your workouts
Regular live tutorials
Monthly challenge events
Access to our weekly gymnasium programming tracks (including CrossFit, Powerlifting, Strongman, Gymnastics, Endurance and Olympic Lifting) - when facility is back open

Who's it for?

Adults with busy lives who understand the importance of incorporating a long-term health and fitness program into their schedules but are unable to spend several hours in a gymnasium on a daily basis.
This typically includes, but is not limited to, people with demanding jobs, military personnel, shift workers, parents and students.
There is no specific fitness or ability level required to be achieved to start this workout programme. Whether you are a complete beginner, average fitness enthusiast or elite level athlete all OTB workouts can be scaled according to your level and expert guidance will be provided in this area.

What's required?

Our minimum equipment list is detailed below.
All OTB workouts are based on the usage of this equipment as an absolute minimum.
One pair of dumbbells are an essential kit item and goal weights are identified below. Barbells and other weighted loads can be substituted if dumbbells are unable to be obtained.
If you are at a beginner or at an average fitness/strength level you are not expected to lift this level of weight.
Retailers such as Argos sell pairs of dumbbells that are 5kg, 10kg and 15kg.

Dumbbells

To perform weight based movements.

The maximum prescribed weights will be 22.5kg (male) and 15kg (female).

Skipping Rope

To build cardiovascular endurance and hone coordination skills.

Can be substituted if workout area has space restrictions.

Box or Step

Typical prescribed heights will be 24 inch (male) and 20 inch (female).

For gymnastic and weight based movements.

Workout Mat

For cushioning the body particularly during higher skilled bodyweight movements.

No specific size requirements.

HOW MUCH WILL IT COST?

Our membership price is £20 per month.
Payments are scheduled for the 1st of every month.
Individuals joining part way through a month will pay a pro-rated fee for their first month's membership.
There is no contract so you can cancel at any time.

How are the workouts programmed?

Our OTB workouts are programmed according to CrossFit principles and are linked to the conditioning element of our regular gymnasium CrossFit classes.
They require the use of a mixture of bodyweight, cardiovascular and weight bearing movements to train you to become progressively stronger and fitter at everyday life and as such will prepare you for any physical endeavour.
Workouts are constantly varied and are to be performed at high intensity using functional full body movements.
At certain time periods you will be encouraged to undertake our benchmarks workouts which will set your initial fitness level and when retaken will demonstrate an increase to this level following consistent training.
Workouts will test your capacity across your bodies three energy systems as well as train you to have a broad capacity across the ten physical fitness domains of agility, accuracy, strength, balance, coordination, cardiovascular endurance, stamina, speed, power and flexibility.