Swedefit

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

Bodychallenge tonight 1800 OUTSIDE All welcome But first we mash up 👇Friday Mash Up AEMOM 10Power Clean3-3-2-2-1-1-1-1-1...
12/06/2026

Bodychallenge tonight 1800 OUTSIDE
All welcome

But first we mash up 👇

Friday Mash Up
A
EMOM 10
Power Clean
3-3-2-2-1-1-1-1-1-1
B
Pairs AMRAP 16 alternating exercises

3 x Power Cleans 60/40kg + 6 x BHB

4 x Pull UPS
8 x HBH Push UPS
12 x Goblet Squats 24/16kg

12/10 Cals Echo Bike

C
Mini Mad Dog
Cals Ski + Plate Burpees
6, 8, 10, 8, 6

8:48 cut off

Can’t be as bad as last weeks Chipper ….Surely 👇Chipper Tuesday AEMOM 1010-6 Barbell Bench Press 8 x B/O Reverse Flys (h...
09/06/2026

Can’t be as bad as last weeks Chipper ….
Surely 👇

Chipper Tuesday
A
EMOM 10
10-6 Barbell Bench Press
8 x B/O Reverse Flys (hold LR 5)
B
In pairs - 24 minute window
3 x 10 reps YGIG before moving to the next exercise
SDHP
Goblet Squats
KBS - OH
Calorie Row
T2B or 14 x Hanging Knee Tucks
Plate Sit UPS 15/10 kg plate
KB Thrusters
Plate Burpees

IN REMAINING TIME
Max Calories Ski

Tonight’s Class will take place indoors at Sixth Form College. We will be in the Performing Arts Centre which is situate...
08/06/2026

Tonight’s Class will take place indoors at Sixth Form College. We will be in the Performing Arts Centre which is situated half way along Olympic Way as you drive down to the car park. Park up and walk back up towards the Bridge, look right half way up and listen out for the tunes 👌

But first 👇

Full Body Monday
New Block Week 2

A
EMOM 8
Front Squats 6-6-4-4
3 x Box Jumps from seated
B
1 set 50/35kg
Back Rack Lunges x 12 (6/6)
+
Back Squats x 12

Heavier loads
C
EMOM 12
16 x SA Landmine Press (8/8)
10 x Barbell Heaves + 5s hold last rep
20 x Toe Touches + 15s Hollow Rocks + 15s Hollow Hold
D
4 rounds
2 mins Green 6/10 RPE
1 min RED 10/10 RPE
1 min Rest

Treadmill, Airbike or Row
Mix and Match or stick, your choice
This one is all about maintaining threshold speed

Come on let’s go, last one of the week Outside this evening in the great outdoors 1800 for the best hour of your week. A...
05/06/2026

Come on let’s go, last one of the week
Outside this evening in the great outdoors 1800 for the best hour of your week. All welcome
But first we mash up 👇💪

Friday Mash Up

A
EMOM 10
Hang Power Sn**ch
3-3-2-2-1-1-1-1-1-1

B
Pairs AMRAP 18 YGIG*

R1
4 x Hang Power Sn**ch / Clean 50/30kg
12 x Wall Balls 9/6kg

R2
8/6 x Calories Ski
8 x Burpee Box Overs 24/20inches

*P1 performs sn**ch and wall balls, then P2 performs sn**ch and wall balls. P1 performs Ski and BBO then P2 and so on 👍

C
Pairs for time - all shared
40 Cal Curve Runner
80 KB Swings (OH)
40 Cal Curve Runner

*6:18 cut off

YepGUN RUN 👇GUN RUN Thursday AEMOM 8 (4 sets)6 x RDL 6-10 x Pull Ups 20 x Copenhagen Plank B8 x Floor Press - pause at ...
04/06/2026

Yep
GUN RUN 👇

GUN RUN Thursday
A
EMOM 8 (4 sets)
6 x RDL 6-10 x Pull Ups
20 x Copenhagen Plank
B
8 x Floor Press - pause at bottom 2s
12 x Hammer Curls + Max Push Ups (Hands 6’’ apart)
15:15 x 2 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..)

This weather can do one. Please see SwedeFit WhatsApp groups later for tonight’s detail HYROX WEDNESDAY First 👍👇HYROX We...
03/06/2026

This weather can do one. Please see SwedeFit WhatsApp groups later for tonight’s detail

HYROX WEDNESDAY First 👍👇

HYROX Wednesday
Every 5 mins complete the following
x 2 rounds
40 mins total

Run for 4 mins for max distance
2 mins Row rest 30s 2 mins max Bike
Sled Push 20m + BBJ 20m + Shuttle 40m
2 rounds - 30:30 x 2 Ski Rest 30s 30:30 x 2 farmers carry

This 😬👇Chipper Tuesday AEMOM 108-6 x Barbell Bench Press 10 x Band Pull Aparts +10 x B/O Rev Fly + 5s hold last rep BPai...
02/06/2026

This 😬👇

Chipper Tuesday

A
EMOM 10
8-6 x Barbell Bench Press
10 x Band Pull Aparts +10 x B/O Rev Fly + 5s hold last rep

B
Pairs 12 mins all reps shared
60/50 Cal Row
60 x SDHP - KB 32/24kg
40 x BBJ
20 x Renegade Rows 22.5/15kg DB (1 x Push Up + Row L and R =1 rep)
60 x T2B or 80 x Hanging Knees to chest
————————————————————
MAX Cals C2 Bike in remaining time
*2 mins rest
C
Pairs 14 mins all reps shared
60/50 Cal Ski
60 x DB Hang Clean and Jerks 22.5/15kg
30 x DB Hang Squat Cleans 22.5/15kg
20 x DB Thrusters
30 x Burpee Pull UPS
30 x Sit Stand Slam 9/6kg Ball
30 x T2B or 40 x Hanging Knees to Chest
————————————————————-
MAX Cals Airbike in remaining time

Apologies but due to the persistent rain tonight’s class is CANCELLED Wed and Friday looking a lot brighter at Sixth Sen...
01/06/2026

Apologies but due to the persistent rain tonight’s class is CANCELLED
Wed and Friday looking a lot brighter at Sixth Sense
Monday 8th we will be in The Cathedral School Athlete Development Studio
Team SWEDEFIT

Don’t forget BODYCHALLENGE in the great outdoors tonight 1800 All welcome But first we start the week right .. 👇Full Bod...
01/06/2026

Don’t forget BODYCHALLENGE in the great outdoors tonight 1800 All welcome

But first we start the week right .. 👇

Full Body Monday
New Block Week 1

A
EMOM 8
Front Squats 8-6-4-4
3 x Box Jumps from seated
B
1 set 50/35kg
Back Rack Lunges x 12 (6/6)
+
Back Squats x 12

C
EMOM 12
16 x SA Landmine Press (8/8)
10 x Barbell Heaves + 5s hold last rep
20 x Toe Touches + 15s Hollow Rocks + 15s Hollow Hold
D
3 rounds
2 mins Green 6/10 RPE
1 min RED 10/10 RPE
1 min Rest

Treadmill, Airbike or Row
Mix and Match or stick, your choice
This one is all about maintaining threshold speed

Tonight we Bench Outside in Bodychallenge 1800 all welcome, the weather looks perfect 👌 But first we mash up Friday Mash...
29/05/2026

Tonight we Bench Outside in Bodychallenge
1800 all welcome, the weather looks perfect 👌

But first we mash up

Friday Mash Up

A
EMOM 10
Power Cleans
3-3-3-2-2-2-1-1-1-1

Pairs 16 mins

3 Rounds Each YGIG
10/8 Cals Airbike + 10 x SA Alternate DB C and J from hang

3 Rounds Each
8 BBJ + 10/8 Cal Ski

3 Rounds Each
8 x SA DB Devils Press + 10/8 Cals C2 Bike

MAX Cals CURVE RUNNER in remains time

C
Mini RowBurp Mad Dog
Row + Burpees Over Rower
8-4
10-5
12-6
10-10
8-8

*5:58 Cut Off

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Hereford

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