Club 360

🚨 Gym Police 🚨
Skipping your warm-up… that’s a fine.
But here’s where it gets interesting 👇
Warm-ups are often seen as essential for improving performance and reducing injury risk.
But the research isn’t quite as clear cut.
Some structured programs (like FIFA 11+) show reduced injury rates over time — but that may be due to the extra training load, not just the warm-up itself.
And while warm-ups feel important, they don’t necessarily reduce injury risk in the short term.
So should you skip them?
Not quite.
For many people, warm-ups help them feel more prepared and move better — and that matters.
The key is finding what works for you.
If you have a routine that’s quick and effective, stick with it.
If your warm-up is long and complex, it might be worth simplifying and using that time to build strength, capacity, or even improve recovery (sleep, nutrition, etc).
Like most things — it’s individual.
If you’re dealing with injuries or not sure how to structure your training, come in and speak to one of our team.

Exercise Spotlight 💪

Here, Miki demonstrates the single arm row variation with one knee and one hand on the bench, emphasizing the importance of range of motion (ROM) and control

1. Knee and Hand Placement: Start with your knee directly under your hip and your hand under your shoulder for stability and support.

2. Ensure a neutral lumbar position to build an effective base.

3. Scapular Movement: Begin with your working shoulder blade protracted (rolled forward) at the start of the movement. When rowing, focus on achieving a full range of motion by actively retracting your shoulder blade back and down.

4. Controlled Movement: Execute the row with slow, deliberate control, emphasizing the contraction at the top and a full return to the starting position to maximize muscle engagement and stability.

Perfect your technique to promote strength and prevent injury! Let’s row with purpose! 💥

if you’ve ever done wall balls in our classes, you know this is the best strategy 😉

good luck to all of our athletes competing in Hong Kong this weekend! ⭐️

💪🏼FUN FRIDAY FITNESS CHALLENGE💪🏼

Is it a pullup or pushup? Put your upper body strength and control to the test with this pull-flex move 🔥

Try it and tag in your attempt!

🏋️FUN FRIDAY FITNESS CHALLENGE🏋️

How strong is your core, how stable is your balance, and deep can you get your pushup? Put all your skills to the test with the barbell pushup challenge 🤗

Give it a try and tag in your attempt!

Wall balls… but make them harder 😮‍💨

Taking your HYROX training to the next level with these variations 💪
Control, endurance, and a serious burn.

👉 Want to train like this? Join our HYROX classes at

Thanks for training with us !!

Lifting heavy? Don’t do it alone 👀

Having a spotter isn’t just about safety — it helps you push closer to your true max, maintain better form, and train with confidence 💪

Whether you’re going for a PR or just challenging your limits, the right support makes all the difference.

👉 Train smarter with a partner or coach at