For seasoned athletes, finding a workout class that challenges both physical and mental limits is essential for continued growth and performance. These advanced workout classes push the boundaries of strength, endurance, speed, and coordination, ensuring that athletes keep progressing while honing specific skills. Whether you’re aiming for functional fitness, strength, or cardiovascular conditioning, these programs cater to those who are already well-versed in the basics of fitness. Below is a curated list of the top 10 advanced workout classes that will take your athletic abilities to the next level.
#1: CrossFit
CrossFit is known for its high-intensity workouts that combine weightlifting, cardio, and bodyweight exercises into one challenging routine. For advanced athletes, CrossFit offers competitive programming that includes Olympic weightlifting, gymnastics, and endurance challenges. The workouts are varied, meaning each day brings something new to test your abilities. One of the best features of CrossFit is its emphasis on functional fitness, which mimics the movements needed for everyday life and athletic performance. It’s designed to develop strength, stamina, speed, power, and agility in a single class. The pros of CrossFit are that it builds total-body fitness, offers a highly competitive environment, and continuously pushes athletes with new challenges. However, it can be intense, and improper technique, especially under fatigue, can lead to injury if not executed with care. CrossFit was founded in 2000 by Greg Glassman and has since evolved into a global fitness phenomenon, with the CrossFit Games providing the ultimate test for the fittest athletes on earth.
#2: HIIT (High-Intensity Interval Training)
HIIT is an advanced fitness class that involves alternating between short bursts of intense exercise and brief periods of rest or lower-intensity activity. This class is designed to increase aerobic and anaerobic endurance and improve cardiovascular fitness. HIIT challenges athletes by pushing them to their maximum effort during intervals, targeting both strength and endurance. The best feature of HIIT for advanced athletes is its ability to improve power output and conditioning quickly. By using exercises like burpees, sprints, and kettlebell swings, HIIT targets both the upper and lower body while raising the heart rate to improve fat burning and metabolic rate. The pros of HIIT include fast results, improved cardiovascular health, and increased calorie burn even after the workout ends. Its main downside is that it can lead to burnout if not managed properly, especially for athletes pushing themselves too hard without proper recovery. HIIT has been around since the early 2000s but has gained massive popularity in recent years due to its efficiency and effectiveness.
#3: Olympic Weightlifting
Olympic Weightlifting classes focus specifically on the two major lifts: the snatch and the clean and jerk. These lifts require a high level of skill, coordination, and explosive power, making Olympic Weightlifting ideal for experienced athletes looking to develop strength, speed, and power. One of the best features of Olympic Weightlifting is the emphasis on technique, as mastering the form of each lift can lead to improved performance in other sports. The pros of Olympic Weightlifting include increased muscle mass, improved power production, and enhanced athletic performance. The cons are that the skill component can be challenging, especially for athletes who are not accustomed to the technical movements involved. Olympic Weightlifting has ancient origins, dating back to the first Olympic Games in ancient Greece, and the modern version was popularized in the early 20th century, becoming an official Olympic sport in 1896.
#4: Strongman Training
Strongman training classes simulate the events seen in strongman competitions, such as tire flips, atlas stone lifting, and heavy carries. These classes are designed to build raw strength and power, with a focus on functional, multi-joint movements that mimic real-world tasks. The best feature of strongman training is its emphasis on full-body strength, as it engages multiple muscle groups at once. This type of training is great for athletes looking to build both muscular endurance and strength while challenging their mental toughness. The pros of strongman training include the development of overall strength, improved grip strength, and functional fitness. The main cons include the intense demands on the body and the need for specialized equipment that may not be available at all gyms. Strongman competitions have their origins in 19th-century Europe, with events designed to test the strength and resilience of individuals in a variety of tasks.
#5: Boxing
Boxing classes for experienced athletes go beyond basic jab-cross combinations. Advanced boxing focuses on improving technique, footwork, defensive movements, and stamina under pressure. These classes are designed to improve coordination, agility, and reaction time, pushing athletes to develop power in their strikes while maintaining high levels of endurance. One of the best features of advanced boxing classes is their focus on intense cardiovascular conditioning, as well as strength development, particularly in the arms, shoulders, and core. The pros include increased power, improved speed, and mental toughness. However, boxing can be hard on the joints, particularly the hands and wrists, and improper technique can lead to injury. Boxing as a competitive sport dates back to ancient Greece, and modern boxing training methods were developed in the early 20th century, combining elements of strength training and endurance conditioning.
#6: TRX Suspension Training
TRX Suspension Training is a bodyweight training system that uses suspension straps to perform a wide variety of exercises targeting strength, balance, flexibility, and core stability. For advanced athletes, TRX classes can be adjusted to include high-intensity intervals, explosive movements, and complex multi-muscle exercises. One of the best features of TRX is that it challenges athletes to stabilize their body while performing exercises, engaging the core at all times. The pros include increased core strength, improved flexibility, and functional strength development. The main cons include the difficulty of the exercises for those who are not accustomed to suspension training, and the need for proper technique to avoid injury. TRX was created by Randy Hetrick, a former Navy SEAL, in the early 2000s, initially as a way to stay fit while deployed.
#7: P90X
P90X is an extreme fitness program designed to push athletes to their limits with a combination of resistance training, cardio, plyometrics, yoga, and stretching. The program is known for its use of “muscle confusion,” where exercises are varied daily to prevent plateaus and maximize muscle growth. For advanced athletes, P90X offers a wide variety of exercises that engage all muscle groups, ensuring full-body conditioning. The best feature of P90X is its variety, keeping the body guessing and continuously challenging it with new exercises. The pros include increased strength, endurance, and flexibility, as well as the potential for significant body transformation. However, the downside is that it can be demanding, and some athletes may struggle to keep up with the pace. P90X was created by Tony Horton in 2004 and became one of the most successful home fitness programs in the world, praised for its intensity and comprehensive approach to fitness.
#8: Kickboxing
Kickboxing classes for advanced athletes are fast-paced and focus on power, speed, and endurance. These classes involve combinations of punches, kicks, and defensive movements that improve overall cardiovascular fitness while building strength and agility. One of the best features of advanced kickboxing classes is their emphasis on high-intensity interval training, which pushes athletes to maintain peak performance throughout the workout. The pros include improved coordination, increased strength, and significant calorie burning. The main con is that it requires explosive energy and can be tiring for those who are not accustomed to high-intensity training. Kickboxing emerged as a sport in the 1970s by combining elements of traditional karate and Western boxing, evolving into both a fitness workout and a competitive sport.
#9: Spartan Race Training
Spartan Race Training prepares athletes for the challenging obstacle course races that involve running, climbing, crawling, and lifting. These classes focus on building strength, agility, and endurance through varied obstacles, simulating real-world physical challenges. The best feature of Spartan Race training is its combination of endurance and functional strength training, which mimics the obstacles faced in races. The pros include increased stamina, mental toughness, and improved overall fitness. The cons include the need for access to a variety of equipment and the fact that some obstacles can be difficult for beginners. Spartan Race training became popular after the creation of the Spartan Race series in 2010, which has since grown into one of the largest obstacle course racing events worldwide.
#10: Gymnastics Strength Training
Gymnastics strength training classes are designed to build power, flexibility, and body control through a variety of exercises such as handstands, muscle-ups, and ring work. These advanced classes focus on core strength, shoulder stability, and overall body coordination. One of the best features of gymnastics strength training is the emphasis on bodyweight movements, which build raw strength and flexibility. The pros include increased muscle tone, improved balance, and enhanced functional fitness. The cons include the difficulty of mastering the skills, as they require intense dedication and practice. Gymnastics as a competitive sport has been around for centuries, and strength training for gymnastics became increasingly popular in the 20th century as a way to improve performance.
These advanced workout classes are perfect for athletes who are looking to push their limits and continue developing their strength, endurance, and mental fortitude. Whether you’re aiming to excel in CrossFit, improve your performance in Olympic weightlifting, or train for a Spartan Race, these classes will provide the challenge and intensity needed to take your fitness to the next level.
