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 Vid

Punisher 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

Sign Up For The Punisher

Don’t miss out, class space is limited to 36 people per session, book early or contact us about package deals and plans!

Sign Up Today!

Merchandise

Unit 27 commits itself every day to providing quality strength & conditioning and advanced fitness training here in Phuket. With that in mind we offer a range of exceptionally high quality training gear, equipment, clothing & accessories to meet your sessions head on & realize your maximum potential.

The Unit 27 online store is currently under-going construction, so for now if you are interested in any of our clothing or training gear, just drop by the front office and check it all out there with help from our friendly staff.

Visit our store

Latest Fitness & Training Tips

Keep up to date with Unit 27 Phuket, fitness news, events, training tips, body transformations & weight loss advice


Creatine And Fitness Training By Unit 27 Fitness Phuket Thailand

Creatine: What, Why & How?

Does Creatine Help With Fitness Training? Creatine Monohydrate is one of the most renowned supplements in the world and is used commonly within the fitness industry, the benefits have always been open to speculation, nonetheless, the majority of people have heard of it. The dominant amount of creatine in our bodies is found in skeletal […]

Training Heart Rate Percentages Fitness Traiing Blog Phuket Unit 27

Weight Loss Training Zones

Heart Rates Matter – What Zone Are You Training In? So what is a training zone? When looking at training zones, we are in fact discussing the percentage of your maximum heart rate you’re preforming your fitness exercises at. The percentage of which you’re performing at is vital to determine which energy system you’re operating […]

Calories In Vs Calories Out Equation Meal Plans Unit 27

Calories In vs Calories Out

Energy In, Energy Out – Understanding The Calorie Balance Understanding how calories affect fitness and your training is hugely important, so let us demystify the calorie equation for you. The simplest way to word this piece of writing is to state that your weight is influenced by the relationship between the number of calories you […]

More Fitness & Training Tips