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Our classes

All sessions are of 1 hour duration and include the core elements seen below.

Strength & Weightlifting 

We include weightlifting exercises to increase our strength and power. By focusing on movements that are functional and essential to our daily lives, e.g., carrying groceries, lifting things from the floor, moving things over our heads, etc.

The sessions with weight training will help you perform daily tasks more efficiently, decreasing the risks of future injuries.

We teach you how to master equipment like dumbbells, kettlebells, sandbags, etc.

We perform various movements to sculpt our muscles and develop power, speed, coordination, muscular endurance, and bone strength. You will get better at squatting, snatching, deadlifting, jerking, pressing, etc. 

Girls running - cardio exercise

Cardiovascular/respiratory endurance 

Cardiovascular/respiratory endurance is our body's ability to deliver, gather, and process oxygen,  and at Outdoor Crosstraining Ericeira, we perform different movements to maximize our oxygen consumption.  

We aim for you to gain a better metabolic conditioning level during shorter (anaerobic) and longer (aerobic) workout sessions.

Some workout sessions can include more metabolic conditioning exercises like running, jumping, body weight, and aerobic and anaerobic activities to decrease body fat and improve power, speed, and strength.

In that case, sessions incorporate interval training to gain an anaerobic and aerobic output. 

Overhead walking lunges at the skatepark

Strength & Weightlifting 

We include weightlifting exercises to increase our strength and power. By focusing on movements that are functional and essential to our daily lives, e.g., carrying groceries, lifting things from the floor, moving things over our heads, etc.

The sessions with weight training will help you perform daily tasks more efficiently, decreasing the risks of future injuries.

We teach you how to master equipment like dumbbells, kettlebells, sandbags, etc.

We perform various movements to sculpt our muscles and develop power, speed, coordination, muscular endurance, and bone strength. You will get better at squatting, snatching, deadlifting, jerking, pressing, etc. 

Guys performing pistol squats on tires

Gymnastics

The definition of “gymnastics” that we use is broad and does not mean we perform Olympic gymnastics. However, we perform many progression movements for our coordination, agility, and flexibility.

We aim to develop strength through specialized (body weight) movements: normally centred around our core and upper body. Lower body movements for stability and strength are included too and could be pistol squats, one-leg DL, crawling and climbing exercises, etc.

For the upper body and core strength, we also include several gymnastics movements and progressions for pull-ups, push-ups, ring dips, handstands, etc.

We use bars, mats, rings, boxes, ropes, and other equipment to gain stability and strength.

  • Carregando os dias...

    1 h

    8 euros
  • Carregando os dias...

    1 h

    8 euros
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