Swedefit

Directions Website

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Swedefit, Gym/Physical Fitness Center, Hereford.

All things Strength, Conditioning, Speed, Rugby and Perfromance
Group S and C Classes at Hereford 6th Form College (Sixth Sense Fitness)
Mon / Wed / Fri 1800
No membership necessary- drop ins welcome
*Wednesdays are a box-a-cise circuit

07/10/2026

After a tough Comp yesterday
Active rest today (optional of course…)

HYROX WEDNESDAY

A
12 mins Bike
4 rounds
1 MIN 3/10 RPE
1 MIN 6/10 RPE
1 MIN 8/10 RPE

EMOM 25
20m Burpee Broad Jump (step in)
10 x OH Squats + 10s Hold last rep
45s Easy Ski
20s Knee over toe lunge hold each side
10 x Prone PBN (pvc or band)

06/10/2026

Chipper Tuesday

A
EMOM 10
BB Bench 10-8 reps
12 x B/O Rev Flys + 5s hold last rep

B
Pairs AMRAP 24

50/40 Cal Ski
30 x HBH Push UPS
50/40 Cal Row
30 x KB Sumo High Pull
50/40 Cal C2 Bike
20 x DB Hang Clean + Jerk 2 x 22.5/15kg
20 Cal Curve Runner
20 x BBJ

Is solo perform half reps, complete 1 round
3 mins rest
Complete round 2

05/10/2026

Start the week right with BODYCHALLENGE tonight 1800, all welcome

But first - all new Monday EMOM and ON 6 week block 👇

All New Monday

A
Mobility EMOM 10

5 x empty bar back squat (+10s hold last rep) + 10 pogo jumps
3 x Scap Pull Ups + 15s dead hang
20 x SL Glute Bridge ea side
20s twisted pigeon ea side
45s easy bike or jog

B
EMOM 24
6 x Back Squats rev lunge L and R
16 x SL V-Ups + 20 x Toe Touch
10 x DB Push Press + 10 x DB B/O Row + 5s hold last rep
20 x KBS eye level
16/14 Cal Airbike or 12/10 Cal CR (50s cut off)
Rest

02/10/2026

Earn the weekend - Mash Up tonight 1800 all welcome @ SixthSense
Mash Up No 1 first
Let’s go 👇

Friday Mash Up
A
Emom 10
Power Cleans (technique focus)
3-3-3-2-2-2-1-1-1-1

B
Pairs 16 mins
1000m Row buy in

3 rounds each YGIG
Air bike 10 Cals
6 x Hang Power Cleans 70/55kg

3 rounds each YGIG
Ski 10 Cals
6 BHP

50 x Barbell Push Press/Jerk 70/55kg

Max Cals Ski in remaining time

C
100 wall balls

4:46 cut off

01/10/2026

GUN RUN Thursday
A
EMOM 8 (4 sets)
3 x Deadlift + 6-10 x Pull Ups
20 x Copenhagen Plank
B
8 x Floor Press - pause at bottom 2s
10 x DB Hammer Curls + Max Push Ups on DB’s (Hands 6’’ apart) or dips
30s Sprint Curve Runner
C
Sled Push 18 mins
6 x 3 min relay - teams of 3 or 4
Varying weights with some exercises after the push (BBJ etc..)

29/09/2026

Chipper Tuesday

A
E2MOM 10 (5 sets)
Bench 10-8-6-6-12 (back off set of 12)
Band OH Press x 8 + 24 x Pull Aparts

B
Pairs 10 mins
Row 50/40Cals
10 x Burpee Box Jumps
Row 40/32 Cals
20 x Burpee Box Jumps
Row 30/24 Cals
30 x Burpee Box Jumps

Max Cals C2 standing in remaining time

2 mins rest

Pairs 12 mins
Ski 40/ 32 Cals
20 x DB Hang Squat Cleans
Ski 30/24 Cals
30 x DB Hang clean and Jerks
Ski 20/16 Cals
40 x DB Thrusters
20 X DB Renegade Rows (1 push up, row L and R = 1 rep)
10 x DB Devils Press
10 x DB Thrusters

Max Cals Curve Runner in remaining time

28/09/2026

Do your kids need to be fitter, stronger and more robust for their sport ..?
OR maybe they haven’t found their ‘thing’ yet
The gym could be just it …
Drop ins welcome - £8 adults, £5 under 16’s

But first, last week of Total Body Monday for this block .. let’s get after it 👇👇

Whole Body Monday Wk 4

A
EMOM 8 (4 sets)
6 x Back Squats
4 x Box Jump - Step Down

B
2 sets
12 x DB Front Squats
12 x DB Rev Lunges (6/6)
No rest between sets

C
EMOM 12
16 x Alt DB Seated Shoulder Press (8/8)
10
12 x Barbell Heaves + 8s hold last rep
5 x Strict T2B + 10s Hollow Rocks + 10s Hollow Hold
D
5 Rounds any conditioning kit (mix and match or stick)
90s @ 6/10 RPE
30s @ 10/10 RPE
60s REST

50% rule
In the 30s sprint aim for 50% of the calories achieved in the 90s interval
If we achieve this and are truly max effort in the 30s, the intensity is spot on 👌

24/09/2026

GUN RUN Thursday
A
EMOM 8 (4 sets)
3 x Deadlift 6-10 x Pull Ups
20 x Copenhagen Plank
B
6 x Floor Press - pause at bottom 2s
10 DB Hammer Curls (5s Hold 90deg last rep) + Max Push Ups
30s Sprint Curve Runner
C
Sled Push 18 mins
6 x 3 min relay - teams of 3 or 4
Varying weights with some exercises after the push (BBJ etc..)

23/09/2026

HYROX WEDNESDAY 👇

A
3 mins 8/10 RPE / 2 Mins 4/10 RPE
Row
Ski
C2 Bike

EMOM 15
6 x 20m Shuttle
2 x 20m Walking Lunges
20m BBJ
4 x 20m Farmers Carry
Rest

22/09/2026

Anyone ..??

Chipper Tuesday
A
EMOM 10
12-8 x Barbell Bench Press
10 x Bent Over Rev Flys + 20 x Band Pull Aparts
B
Pairs 10 mins
Ski 40/34 Cals
40 x KB Sumo Deadlift High Pulls
40 x HBH Push UPS
40 x T2B
40 x KBS eye level
20 x Burpee over KB
Max Cals Ski up to 10mins

2 mins Rest

C
Pairs 12 mins
Airbike 40 /34 Cals
40 x KBS (OH)
20 x KB Step UPS (10/10)
40 x KBS (OH)
20 x KB Step UPS
40 x T2B
40 x KB Thrusters
40 x T2B
Max Cals CR - 12 mins

Address

Hereford

Website

http://www.swede.fit/

Alerts

Be the first to know and let us send you an email when Swedefit posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Want your business to be the top-listed gym/sports facility in Hereford?