The HIRT Lab

The HIRT Lab T. H. L

The H.I.R.T Lab

High Intensity Resistance Training

404 TUAM ST CHCH

H I R T • L A B Don’t let our name fool you. Growth happens when comfort zones are tested. That’s exactly what we offer ...
27/07/2026

H I R T • L A B

Don’t let our name fool you.

Growth happens when comfort zones are tested.

That’s exactly what we offer 🌱

Do we include hard training sessions within our programs, yes, but... Each and every workout you do can be as easy or as hard as you want it to be and every class can also be scaled to match you and your current fitness level or work around any injuries you might be dealing with to keep you moving.

We have a wide range of endurance athletes, elite sports reps and 30+ week mummas to be all in the same classes training side by side ❤️🖤

Our weekly schedule offers 3 strictly “Resistance” days and 4 “Hybrid Conditioning” days. We have 6 classes daily Monday to Friday and 2 morning sessions on a Saturday.

What makes our gym such an amazing and safe space to be a part of?

Our Community 🤩





10_DAYS_FOR_10_DOLLARS 🔗

P O P // U P // S T O R E During our “HIIT to HIRT” event on the 1st of August, we will have the Legends from LSKD NZ jo...
19/07/2026

P O P // U P // S T O R E

During our “HIIT to HIRT” event on the 1st of August, we will have the Legends from LSKD NZ joining us with a whole heap of fresh clothing for you guys to get your hands on.

So, if you ‘accidentally’ forget your race day kit, they got you sorted, because we all know it’s the looking good part that makes you go faster 🥰




DC: HIRTLABCREW15 at checkout or in store

• 1 0 0 0 •ONE_THOUSAND_CLUB 🔒Last week we celebrated Anthony Poulson as our boy notched up his 1000th session at The La...
19/07/2026

• 1 0 0 0 •

ONE_THOUSAND_CLUB 🔒

Last week we celebrated Anthony Poulson as our boy notched up his 1000th session at The Lab

Ant has trained consistently since starting with us and he continues to improve and develop and it’s been so great to watch his progress over the years.

Anthony completed his 1st paired HYROX Australia & New Zealand last year in Auckland and a Deadly Dozen - New Zealand solo in March. This shows that comfort zones are meant to be crossed over to display your ability, grit and put your training to the test

Thanks for choosing us and being a part of our amazing community, we appreciate you and your support ❤️👊🏽🖤

ON_TO_THE_NEXT 🧪

D A Y : 1 8 2 8Happy 5th Birthday to us The H.I.R.T Lab ® We absolutely love our Community and we are so grateful for th...
18/07/2026

D A Y : 1 8 2 8

Happy 5th Birthday to us The H.I.R.T Lab ®

We absolutely love our Community and we are so grateful for the past 5 years that has been created and filled with some pretty special memories, both inside and outside of our 2nd home 🏠

The gym is our safe space and you guys reinforce this with your constant trust and continuous support and we are thrilled and proud to be here with you, every step of the journey.

Thank you for being you 🖤🧪❤️

This is just our beginning





🎂🎂🎂🎂🎂

T E S T I N G 2 . 0When it comes to retesting at the end of a training block, the goal is simple 🛗Increase your previou...
15/07/2026

T E S T I N G 2 . 0

When it comes to retesting at the end of a training block, the goal is simple 🛗

Increase your previous primary lift or complete your 1RM for reps. Quality is always the key focus, but let’s be real, sometimes the dog has to come out and that’s when the true fight and ultimate test begins!

Congrats to everyone that ma###ed out their Deadlifts yesterday and smashed their old PR’s

Next week, we go again!

BENCH//BACKSQUAT\\LFG

Keep it going guys, winter is only a factor if you allow it.

❤️❄️🖤





1RM

B U L L S 🐂 B A B Y These lads came in firing and ready this morning!It’s always a pleasure having the Linwood Rugby sen...
11/07/2026

B U L L S 🐂 B A B Y

These lads came in firing and ready this morning!

It’s always a pleasure having the Linwood Rugby seniors crew through to train with us.

•Work ethic
•Respect
•Camaraderie
•Brotherhood

All the ingredients for success 🧪

Keep it going fellas.

All the best for the rest of your 2026 campaign 🏆

We’ll see you again soon 🖤🏉💚


🚕

T I C K E T S • A R E • L I V E 🎟️Link in bio 🔗H Y B R I D • W O R K O U TDistances & Weight selections“HIIT TO HIRT”Aug...
10/07/2026

T I C K E T S • A R E • L I V E 🎟️

Link in bio 🔗

H Y B R I D • W O R K O U T

Distances & Weight selections

“HIIT TO HIRT”

August 1st//First wave from 9am

1A) 3000m BIKE
1B) 400m FARMERS CARRY 24/16kg
500m RUN
2A) 60 DUAL DUMBBELL DEVILPRESS 12.5/10kg
2B) 60 DUAL DUMBBELL THRUSTERS 12.5/10kg
500m RUN
3A) 1500m SKI
3B) 100 WALL BALLS 6/4kg
500m RUN
4A) 60 BARBELL DEADLIFTS 60/50kg
4B) 30 BURPEE OVER BAR / SYNCHRO REPS
500m RUN
5A) 1000m ROW
5B) 150m SANDBAG LUNGES 20/10kg
500m RUN
6A) 80 BOX JUMP OVERS 50cm
6B) 400m OVERHEAD PLATE CARRY 20/15kg

Teams of 2

•Ladies
•Mens
•Mixed

All levels of fitness are welcome.

*All of the movements can be partitioned between your pair as you please (4B, this is a synchro exercise).

As Fitness professionals and Coaches, our people and community is forever the most important, which is why the more people from all over Christchurch that get involved, the better the day will be 🫶🏼

This ‘HYBRID’ Workout has been tried and tested multiple times and you’re all in for a special treat

Any questions, please feel free to reach out 📥

Tickets are $60 per team.




TeamLSKD

The HIIT Squad
The H.I.R.T Lab ®
LSKD NZ

DON’T_MISS_OUT

*Tickets are limited per category

H S O B • HSOB Womens 🏉It’s always a pleasure when a team of driven humans comes through to train with us and test thems...
07/07/2026

H S O B • HSOB Womens 🏉

It’s always a pleasure when a team of driven humans comes through to train with us and test themselves outside of their chosen field

All the best for the remainder of your season and we look forward to having you all in again soon 🐻‍❄️



H Y B R I D • M O V E M E N T S“HIIT TO HIRT”BIKE TO FARMERS CARRY500m RUNDUMBBELL DEVILPRESS TO DB THRUSTER500m RUNSKI ...
04/07/2026

H Y B R I D • M O V E M E N T S

“HIIT TO HIRT”

BIKE TO FARMERS CARRY
500m RUN
DUMBBELL DEVILPRESS TO DB THRUSTER
500m RUN
SKI TO WALL BALLS
500m RUN
BARBELL DEADLIFT TO BURPEE OVER BAR
500m RUN
ROW TO SANDBAG LUNGES
500m RUN
BOX JUMP OVERS TO OVERHEAD PLATE CARRY

The race will begin The HIIT Squad where the first 2 movements will be completed before running to The H.I.R.T Lab ® and so on so forth until all events and runs have been accomplished in full and will finish at The HIRT Lab.

Tickets will be released next week and will be available for purchase online with a very limited amount to each category.

Teams of 2
Ladies
Mens
Mixed

Weight selections, rep ranges, distances and movement rules and expectations will be released when your tickets go on sale 🤐🎫🤫

GET_EXCITED
THE_FIRST_OF_MANY
COMMUNITY_EVENTTTTT

Address

404 Tuam Street
Christchurch
8011

Opening Hours

Monday 4:50am - 7pm
Tuesday 4:50am - 7pm
Wednesday 4:50am - 7pm
Thursday 4:50am - 7pm
Friday 4:50am - 7pm
Saturday 6:45am - 10am

Telephone

+642108657773

Website

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