The Punisher

The Punisher

About The Punisher

The Punisher is a High Intensity Interval Training based session. It runs as a circuit, with participants moving through the 18 stations in numerical order.

The methods employed during The Punisher session are scientifically proven to improve anaerobic and aerobic capacity. The way we structure The Punisher, we not only improve cardiovascular fitness but we also improve core strength. The session is explained with all exercises demonstrated, number one in our gym is correct form, correct form = correct results!

Whatever exercise you use though, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat. Your metabolism will stay high not only during the workout, but after the workout as well. This means that your body will be burning fat for hours after.

Class Time Frame:
  • 90 Minutes
  • Work time – 31.5 minutes (including rests and punishments = approx. 45 minutes)
Maximum Number Of People:
  • 36 people
Class Level:
  • Advanced
Class Structure:
  • The class is set to run as an 18 station circuit
  • The circuit is completed once
  • Maximum 2 people per station
  • 3 intervals are completed at one station before moving to the next station
  • First interval = 20 seconds work, 10 seconds rest
  • Second interval = 20 seconds work, 15 seconds rest
  • Third interval = 20 seconds work, 20 seconds to rotate stations
  • After 6 stations have been completed, a physical penalty is decided by the coach, the
  • severity of which is determined by the group’s performance

  • A short rest break occurs after each penalty, before completing the next 6 stations

Watch A Punisher Session

Punisher Session VidPunisher Session Vid

The Punisher Extra Information

The class is described and demonstrated in detail by the Unit 27 coach after ensuring a nominal role call has been completed. Following this, the assistant coach then proceeds to take the class for stretching and a warm up for 20 minutes.

The circuit is completed once, with three 20 second intervals of work being completed at a station before the group rotates to the next station. The rest period between each 20 second interval increases slightly while the client spends more time at a particular station (10 seconds, 15 seconds, 20 seconds).

The class must have the recommended weights and movements clearly established prior to the warm up at the beginning. If any of these are beyond the capability of any of the class members, (or cannot complete due to injury) then a suitable scaled weight or movement is to be offered.

The Punisher has a punishment system in place. After 6 stations have been completed by the group, a physical penalty is decided upon by the coach. This ‘punishment’ will be more severe the poorer the client’s performance is.

Good or poor performance is established by a number of reasons; not working at 100%, abandoning a movement or station before the whistle blows, not reaching the next station on time or starting a movement late, men using the weights prescribed for women, or behavior towards team mates that is less than encouraging. If the group’s performance has been exceptional, the class may avoid a penalty altogether and instead be granted a short rest break.

The Punisher Weekly Session Times

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Unit 27 commits itself every day to providing quality strength & conditioning and advanced fitness training. With that in mind we also have a wealth of first class fitness, weight loss, conditioning, training and dietary advice available from our specialist instructors and coaches.

Check out the Unit 27 blog for training tips, diet advice, weight loss, upcoming events and of course up to date news on what is going on at the Unit and other Unit 27 locations.


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