Swedefit

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Swedefit, Gym/Physical Fitness Center, Hereford.

All things Strength, Conditioning, Speed, Rugby and Perfromance
Group S and C Classes at Hereford 6th Form College (Sixth Sense Fitness)
Mon / Wed / Fri 1800
No membership necessary- drop ins welcome
*Wednesdays are a box-a-cise circuit

24/09/2026

GUN RUN Thursday
A
EMOM 8 (4 sets)
3 x Deadlift 6-10 x Pull Ups
20 x Copenhagen Plank
B
6 x Floor Press - pause at bottom 2s
10 DB Hammer Curls (5s Hold 90deg last rep) + Max Push Ups
30s Sprint Curve Runner
C
Sled Push 18 mins
6 x 3 min relay - teams of 3 or 4
Varying weights with some exercises after the push (BBJ etc..)

23/09/2026

HYROX WEDNESDAY 👇

A
3 mins 8/10 RPE / 2 Mins 4/10 RPE
Row
Ski
C2 Bike

EMOM 15
6 x 20m Shuttle
2 x 20m Walking Lunges
20m BBJ
4 x 20m Farmers Carry
Rest

22/09/2026

Anyone ..??

Chipper Tuesday
A
EMOM 10
12-8 x Barbell Bench Press
10 x Bent Over Rev Flys + 20 x Band Pull Aparts
B
Pairs 10 mins
Ski 40/34 Cals
40 x KB Sumo Deadlift High Pulls
40 x HBH Push UPS
40 x T2B
40 x KBS eye level
20 x Burpee over KB
Max Cals Ski up to 10mins

2 mins Rest

C
Pairs 12 mins
Airbike 40 /34 Cals
40 x KBS (OH)
20 x KB Step UPS (10/10)
40 x KBS (OH)
20 x KB Step UPS
40 x T2B
40 x KB Thrusters
40 x T2B
Max Cals CR - 12 mins

21/09/2026

Come and see what the Rock is cooking …

But first ..👇

Whole Body Monday Wk3

A
EMOM 8 (4 sets)
8 x Back Squats
4 x Box Jump - Step Down

B
3 sets
10 x DB Front Squats
10 x DB Rev Lunges (6/6)
No rest between sets

C
EMOM 12
16 x Alt DB Seated Shoulder Press (8/8)
12 x Barbell Heaves + 6s hold last rep
5 x Strict T2B + 10s Hollow Rocks + 10s Hollow Hold
D
5 Rounds any conditioning kit (mix and match or stick)
90s @ 6/10 RPE
30s @ 10/10 RPE
60s REST

50% rule
In the 30s sprint aim for 50% of the calories achieved in the 90s interval
If we achieve this and are truly max effort in the 30s, the intensity is spot on 👌

17/09/2026

Well …? 👇

GUN RUN Thursday
A
EMOM 8 (4 sets)
3 x Deadlift 6-10 x Pull Ups
20 x Copenhagen Plank
B
6 x Floor Press - pause at bottom 2s
10 DB Hammer Curls (5s Hold 90deg last rep) + Max Push Ups
30s Sprint Curve Runner
C
Sled Push 18 mins
6 x 3 min relay - teams of 3 or 4
Varying weights with some exercises after the push (BBJ etc..)

15/09/2026

DB Hell Today Team 👇

Chipper Tuesday
A
EMOM 10
10-6 x Bench Press (DB or BB)
12 x B/O Reverse Flys (5s hold last rep) + 6 x 90 Deg band PA’s

B
in pairs (10min window)
60 x Hang DB Clean and Jerks 22.5/15kg
40 x Plate Sit UPS 20/15kg
30 Cal Ski
30 x DB Thrusters
______________________________
Max Cals C2 Bike in remaining time

C
In pairs (12 min window)
60 Cal Row
60 x DB Push Press 22.5/15kg
40 x Burpee Pull UPS
20 x Double DB Devils Press 22.5/15kg
___________________________________
Max Cals Curve Runner in remaining time

14/09/2026

Start the week right with BODYCHALLENGE tonight 1800 - drop ins welcome

But first…

Whole Body Monday Wk2

A
EMOM 8 (4 sets)
6 x Back Squats
4 x Box Jump - Step Down

B
2 sets
12 x DB Front Squats
12 x DB Rev Lunges (6/6)
No rest between sets

C
EMOM 12
16 x Alt DB Seated Shoulder Press (8/8)
12 x Barbell Heaves + 6s hold last rep
6 x Strict T2B + 10s Hollow Rocks + 10s Hollow Hold
D
4 rounds
90s @ 6/10 RPE
30s @ 10/10 RPE
60s REST

mix and match conditioning kit or stick on the same
The challenge is, in the 30s sprint aim for 50% of the calories earned in the 90s interval
Example - 90s 20 Cals - 30s 10 Cals

10/09/2026

Gun Run Thursday
Let’s go 👇

GUN RUN Thursday
A
EMOM 8 (4 sets)
5 x Deadlift + 6-10 x Pull Ups
20 x Copenhagen Plank
B
8 x Floor Press - pause at bottom 2s
12 x DB Hammer Curls + Max Push Ups (Hands 6’’ apart) or dips
30s Sprint Curve Runner
C
Sled Push 18 mins
6 x 3 min relay - teams of 3 or 4
Varying weights with some exercises after the push (BBJ etc..)

08/09/2026

How long do you spend in the gym ?
Did you know the optimal time is 40mins
Never mistake Volume for Intensity …
In most cases more is just more. Like continuously pushing the light switch when the light is already on 🤦‍♂️
Chipper Tuesday
34 mins of nothing but gains and fun 👇

Chipper Tuesday
A
EMOM 10
10-6 x Barbell Bench
10 x B/O Rev Fly + Hold last rep 5s + 15 x Band PA’s
B
Pairs - 10 min window (everything shared)
60/50 Cal Airbike
60/40 x HBH Push UPS
60 x KBS OH
40 x Goblet Squats
30 x Burpee Box Jumps 24/20’’
Max Cal C2 Bike in remaining time
2 mins rest before C
C
Pairs - 12 min window
80/ 60 Cal Row
30 x Burpee Box Jumps
40 x Goblet Squats
60 x KBS OH
40/20 x HBH Push UPS
Max Cals Airbike in remaining time

03/09/2026

Sled Push on a Thursday - you know it !!

GUN RUN Thursday
A
EMOM 8 (4 sets)
5 x Deadlift + 6-10 x Pull Ups
20 x Copenhagen Plank
B
8 x Floor Press - pause at bottom 2s
12 x DB Hammer Curls + Max Push Ups (Hands 6’’ apart) or dips
30s Sprint Curve Runner
C
Sled Push 18 mins
6 x 3 min relay - teams of 3 or 4
Varying weights with some exercises after the push (BBJ etc..)

Address

Hereford

Website

http://www.swede.fit/

Alerts

Be the first to know and let us send you an email when Swedefit posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Want your business to be the top-listed Gym/sports Facility in Hereford?