Guy shadow boxing

Why 12RND?

Each workout is a balance of boxing and functional strength that offers a different full body program everyday, across our 12 x 3 minute rounds.

Our training

Our boxing rounds have a combination of bag work and 1-on-1 pad work with your coach. Work your way through an unlimited number of combinations as you learn the art of boxing. You’ll completely forget you’re exercising through the excitement.

Girl boxing
Guy using battle ropes

How we program

You get a new workout everyday, so you never get bored. The way we train provides the perfect formula of anaerobic and aerobic activity, with a balanced full-body program.

Girl sparring with trainer

Your training cycle

Our program follows a 7 week Training Cycle that guides the variation in the exercises, reps, weights and challenges in your workouts as you move through our Base, Strength, Power and Peak Training Phases

Try Workout

Training phases

Base

This phase is distinguished by higher rep volumes and dramatic tempo changes between each round. You’ll use lighter-to-moderate weights so you can focus on speed and endurance. This phase can include rower or bike sprints, battle ropes and fast, high rep padwork.

1/4

Guy using battle ropes

Why it works

This method is formulated by our team of sports-scientists who utilise the same strength and conditioning and periodised training as professional athletes and make it accessible to you, to suit your fitness level and ensure you see results.

Benefits of 12RND

1

2

3

4

5

6

7

See more benefits

(1) Head/Mind

(2) Shoulders

(3) Heart

(4) Lungs

(5) Abs

(6) Legs

(7) Bone density

Girl sparring at gym

Our coaches

At 12RND, coaches guide you from start-to-finish. In every workout, you get 1-on-1 support from a 12RND coach who demonstrates your exercises, helps you with your form and technique and gives you individual boxing padwork. Each one of our coaches gives you a different training experience, from their in-depth fitness knowledge to their boxing padwork style

Free trial banner

Try a workout on us

Free, no commitment. Just come in, borrow some gloves and you can see for yourself why our members love us!

Book Now