Elevate Intensive 

For the health conscious, time poor, middle aged adult.

A program designed to teach you exactly what you need to know to move and live well for life.

Take the guessing out of exercise.

12 week intensive program/plan

1 x 1:1 session 45min per week

3 x Personalised program sessions

Unlimited group fitness sessions hand picked for you

How it works

How do you qualify?

Exercise and physical health is THE pillar of success when it comes to long term health.

See how you qualify within the SOF Exercise criteria below.

    • Body weight Back Squat x 10

    • Body weight Deadlift x 5

      Push Up (clean reps on your toes) x 10

    • Pull/Chin Up x 10

    • Hang x 60s

    • 5km run sub 30min

    • 200m row/ski erg in 60s

    • 8min 2k row erg

    • 15cm sit & reach test

    • 10cm knee to wall (ankle mobility)

    • 5 reps x 1.5 x BW back squat

    • 5 reps x 1.5 x BW deadlift

    • 20 x Push Up (clean reps on your toes)

    • 10 x Pull Up

    • Hang 90s

    • 5km run sub 25min

    • 250m row/ski erg in 60s

    • 7.5min 2k row erg

    • 20cm sit & reach test

    • 12cm knee to wall (ankle mobility)

    • 1rep x 2 x BW back squat

    • 3 rep x 2 x BW deadlift

    • 20 x Ring Dip/equivalent

    • 20 x Pull Up (unbroken)

    • Hang 120s

    • 5km run sub 20min

    • 300m row/ski erg in 60s

    • Sub 7min 2k row erg

    • 30cm sit & reach test

    • 13cm knee to wall (ankle mobility)