Alpha HPF

Saturday Sweat
22/08/26

Teams of 2
40 min AMRAP

3 rounds
30/25 cal row
200 run together
10 burpees over row

3 rounds
30/25 cal ski
200m run together
20 overhead DB lunge M.R.Alghfeli/15kg

3 rounds
30/25 cal bike
200m run together
20 box jump overs @24/20

Once all 3 blocks complete, AMRAP of
Cindy YGIG format
5 pull ups
10 push ups
15 air squats

Notes
- Share cals on ergs as you like
- Runs must be completed TOGETHER
- Share the burpees, BJO, lunges as you like
- Complete all 3 rounds before moving to the next block
- Cindy YGIG to finish; P1) completes one round then P2) completes one round until time elapses

What to expect in Alpha HPF Newcastle?

We’re creating a premium training environment where every detail from the equipment and layout to the coaching and class experience has been carefully considered.

A space designed to offer quality coaching, greater variety and a better overall training experience.

Alongside open gym memberships, Alpha Newcastle will offer a full timetable of coached classes, female only sessions, Yoga and Pilates all under one roof.

Whether you prefer the structure and energy of a coached class or the freedom to train independently, there’ll be an option for you.

Over the coming days and weeks, we’ll be revealing more about our class timetable, membership options, pricing and how to join.

What are you most excited to see at Alpha Newcastle? Let us know below👇

Newcastle, this is only the beginning 🖤

NEW CLASS NEW TRAINING CONCEPT

Introducing ATHX

We’re testing our new strength & performance concept at Alpha Castlewellan ahead of the opening of Alpha Newcastle

ATHX combines strength, hypertrophy, athletic movement & conditioning into one coached session

One session, Multiple qualities

📍 Alpha Castlewellan
🗓️ Tuesday | 6:30AM

Limited spaces - book your spot

Some shift from this lot this morning, plenty of sweat, a few sore legs and Saturday Sweat done for another week.

A fantastic way to finish off a strong week of training. Fair play, everyone 🖤

Short workout, Serious intensity

Four minutes to push the pace, hold your output and make every second count.

Saturday Sweat 15/08/26

Teams of 2
4 mins work // 2 mins rest 2 rounds

A) 20/16 cal row
16 sandbag squats 40/30kg
12 synchro burpees
- max air squats

B) 20/16 cal ski
16 wall balls 9/6kg
12 synchro wall ball sit ups
- max TTB/ HKR

C) 20/16 cal bike
16 goblet squats 22.5/15kg
12 synchro sn**ches 22.5/15kg
- max hand release push ups

Notes
- Share the erg cals and first movement
- Second movement is synchro with your partner
- YGIG final movements for remaining time of the 4 mins
- Treat every 4 min block as a sprint - attack it from the start
- Move and transition fast
- Earn the 2 mins rest