Death Row

Death Row

About Death Row

Death Row is one of the advanced classes at Unit 27, which can be scaled. The class caters for a maximum of 20 members who work as a team.

The class is described in detail with demonstrations of all movements by the Unit 27 coach and assistant 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 light warm up routine before handing over to the coach for a team building style outdoor warm up for 20 minutes. The idea behind this is that the class need to work as a team in order to get the session completed without interruptions/punishments.

Class Time Frame:
  • 60 Minutes
  • Work time – 40-45 minutes (20 min warm up outside)
Maximum Number Of People:
  • 20 people
Class Level:
  • Advanced (although can have scalable options)
Class Structure:
  • The class is formed up of 20 stations
  • Each person rotates through each station once
  • Station 1 is always the prowler/sled (normally empty)
  • This prowler determines the time that the other class members spend on their stations
  • The coach decided how long each person spends on the prowler based on their
    capability
  • The other stations vary each session
  • The session is not started until a team building style warm up is completed undertaken
    by the coach
  • This is done after the initially stretch and warm up from the assistant coach

Watch A Death Row Session

Death Row Session Vid

Death Row Session Vid

Death Row Extra Information

There are a few rules of the class that need to be adhered to and these are laid out in the initial brief to all class members.

  1. Do not be late to the next working station (5 sec transition between stations)
  2. Do not pick up the wrong weight (Male/Female weight)
  3. Ensure the movement is being performed correctly
  4. No resting whilst on the working station
  5. Ensure the prowler touches the wooden beam at the end of each length

Failure to comply with any of these rules (by anyone) result in the whole class conducting some sort of punishment (as a team) set out by the coach at the time of the rule break. Class stops and they proceed with the punishment.

Examples:

  1. Run to CF
  2. Bear crawl
  3. Snchro press ups
  4. Burpees
  5. Wall sit/squat stress position

The objective is to get the whole class through all 20 stations without getting any punishments.

Death Row Weekly Session Times

Sign Up For Death Row

Don’t miss out, class space is limited to 20 per session, book early or contact us about package deals and plans!

Sign Up Today!

Hi there, was this page helpful?
(2 votes, average: 5.00 out of 5)
Loading...

Fitness Phuket

Unit 27 commits itself every day to providing quality strength & conditioning and advanced fitness training here in Phuket, Thailand. 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 fitness Phuket 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 the Unit 27 group facilities.

Visit our Blog

Understanding Your Bmr Basal Metabolic Rate

Understanding Your Basal Metabolic Rate (BMR)

Understanding your Basal Metabolic Rate (BMR) is important because it explains when generic scales are an important form of measurement and where they're not. Maybe you’re currently eating dinner, or sat in a coffee shop, or even 30,000 ft up above the rest of us, but wherever you are, whatever you’re doing, every living being on this planet as a Basal Metabolic Rate, which is referred to commonly as ‘BMR’. Your BMR is the amount of calories your body expends per day just literally living, carrying out its daily functions to survive, and this is important to understand due to knock on effect it has to the amount of calories [...]

Read The Story
Carbohydrates When To Use Them For Weight Loss And Training Effectiveness

Carbohydrates For Fitness & Weight Loss

It’s a common theory that carbohydrates are the enemy, and the simplest form of editing your diet in order to achieve fat loss is to just lower the amount of carbohydrates in your diet. In reality, lowering the amount of carbs can help slightly with weight loss, but that depends heavily on how much you were or are consuming in the first place. First and foremost it’s very important to understand the role in which carbohydrates play in the overall performance of an individual. Their main responsibility is to provide the host consuming them with energy. They’re the body’s main source of fuel, needed for physical activity, brain [...]

Read The Story
Stress And The Effects It Has On Fitness Training

Effects Of Stress

First and fore-most ask yourself a few questions and be completely honest with yourself: Are you stressed right now? Have you been stressed today? Would you say you lead a stress driven lifestyle? Now, a yes to any of the above spells problems, and you certainly need to read what’s below. If you answered all three with a yes honestly, then you certainly need to get reading, because you could be completely negating your physical efforts First and fore-most what is stress? Well, we actually have 2 types of stress, one being non-specific stress, and another being specific stress. Specific [...]

Read The Story