What is Dungeon HIIT Training?
The Dungeon is more than just a training space, it’s a community built around movement, motivation, and achieving your goals together.
Dungeon Training is a series of HIIT-style classes combining strength, cardio, and functional movements to deliver efficient, challenging, and rewarding workouts. While the name may sound intense, Dungeon Training is designed for all fitness levels, from those starting their fitness journey to experienced athletes looking to take their performance further.
Every session is coach-led, with exercises and intensity levels that can be scaled to suit your individual ability, allowing you to train at the right level for you while continuing to progress.
With a variety of sessions throughout the week, expert coaching, and a supportive community atmosphere, The Dungeon helps you build strength, improve fitness, and stay motivated while working towards your personal goals.
Our Dungeon Classes
Dungeon Circuit (50 min)
A fast-paced, full-body workout designed to build strength, endurance, and functional fitness through dynamic circuit-style training.
Move through a variety of stations combining resistance, cardio, and functional movements to challenge different muscle groups and energy systems. Every session brings a new challenge, keeping your training fresh, effective, and engaging.
Perfect for anyone wanting to improve overall fitness, increase strength, and enjoy a high-energy workout in a supportive environment. All movements can be scaled to suit beginners through to experienced athletes.
Dungeon Hyrox Fit (50 min)
A high-intensity endurance workout designed to develop the strength, stamina, and mental resilience needed to take your fitness further.
Combining functional movements, cardio conditioning, and HYROX-inspired training, each session challenges your ability to perform under fatigue while improving pacing, endurance, and overall athletic capacity.
Whether you’re training for HYROX or simply want to push your fitness to the next level, Dungeon HYROX Fit delivers a challenging yet supportive experience for all fitness levels.
Dungeon Hyrox Mini Simulation (60 min)
Experience the challenge of HYROX-style racing in a controlled training environment.
The Dungeon HYROX Mini-Simulation is designed to test your fitness, pacing, transitions, and race readiness. Work through a combination of functional stations and endurance challenges to benchmark your progress and identify areas for improvement.
Whether you’re preparing for race day or simply want to test yourself, this session provides valuable insight into your performance and helps you continue progressing.
Dungeon Hyrox Strength (50min)
Build the strength foundation needed for everyday performance and HYROX success.
Dungeon HYROX Strength focuses on developing quality movement, lifting confidence, and functional strength through structured strength training. Sessions include key movements such as squats, deadlifts, and accessory exercises, followed by conditioning finishers to build overall fitness.
Ideal for HYROX competitors looking to improve their strength base or anyone wanting to become stronger, more capable, and more confident in their training.
Dungeon Hyrox Fit Teams (60 min)
Train together, push harder, and enjoy the challenge as a team.
Dungeon HYROX Fit Teams is a group-based endurance session designed for teams of 3–5 people. Work together through HYROX-inspired workouts, sharing the load, supporting each other, and building fitness in a fun and motivating environment.
Perfect for those training for competition or anyone who enjoys the extra accountability and energy that comes from training with others.
Benefits of Dungeon Training
Hyrox Challenges
Throughout the year, The Dungeon hosts a series of HYROX-inspired challenges designed to meet you wherever you are in your fitness journey.
Whether your goal is to build a strong foundation for lifelong fitness, improve your energy and confidence, or prepare for an upcoming HYROX event, our program is designed to support every fitness level.
With scalable training, expert coaching, and a supportive community around you, The Dungeon helps you build sustainable results, improve performance, and prepare for every challenge ahead, without burning out.
Is this class Beginner Friendly?
Yes! Because there are so many different weight and resistance options at each station, the Dungeon is great for all levels of fitness. Be ready for a fun high energy atmosphere and to burn a tonne of calories!
Does The Dungeon build muscle and/or burn fat?
The Dungeon is aimed at getting lean through different levels of intensity, allowing your body to both burn fat and calories. We have also found that over 80% of our Members also gain lean muscle while training in The Dungeon.
How many calories do you burn during a session?
Well, that depends on how hard you work, and it’s important to remember calorie burn is unique. If you give it your all, the short answer is: loads. One Dungeon has recorded 700 calories in a 45 minute session!!
It’s my first class ever! What do I do?
Make sure you turn up to class 10 minutes early so that you can speak to the Coach beforehand and they can take you through how the session will be run. Don’t worry, all the members in the class are always very helpful – you’ll feel very welcome.
Do I need to bring anything to class?
Please bring a towel, and a water bottle.
Do I need to book in for class?
Yes you are required to book for each Dungeon class you wish to attend. You can book in via our app. Bookings can be made 7 days in advance. Please make sure that you remove yourself from any booked classes you cannot attend with at least 2 hours notice to avoid a cancellation fee.
What if the class I want to book in for is full?
No problem! Put yourself on the waitlist as there is on average 2-4 people each class that cancel. If you are moved from the waitlist into a class, you will receive an email notification.
Do I need to have HYROX experience to join?
No experience needed. Our classes are beginner friendly with scaling options for all movements. Coaches will guide you through technique, pacing and modifications.
Are the classes suitable for beginners?
Yes. Every workout has beginner, intermediate and advanced variations. You can go at your own pace while still getting a great workout.
Can I participate if I have an injury or limited mobility?
Absolutely. Coaches can provide regressions or alternative movements so you can still train safely. If you have concerns about an existing injury, we also have highly qualified trainers available for individual sessions where you can book in for an assessment before joining the class.
Can I train for a real HYROX event in these classes?
Definitely. Our Dungeon HYROX classes help prepare you for race day movements, pacing, transitions and solo/partner strategies.
How much running is involved in the Dungeon HYROX classes? What if I can’t run?
Most weeks include some form of running in our Fit and Mini-Simulation classes, as it’s a key part of HYROX style training. However, all running portions can be substituted with low impact options such as our cardio machines or a walk/jog variation. If you’re unable to run due to injury, mobility limitations or preference, coaches will always provide a suitable alternative so you can complete the session safely and effectively.
Do I need to book into Classes in advance?
Yes you are required to book for each Dungeon class you wish to attend. You can book in via our app. Bookings can be made 7 days in advance. Please make sure that you remove yourself from any booked classes you cannot attend with at least 2 hours notice to avoid a cancellation fee.
Cancellation / No Show Policy
We kindly ask that you provide at least 2 hours’ notice if you are unable to attend a booked class.
A $10 late cancellation fee will apply if you cancel within 2 hours of your scheduled class time.
If you are unable to attend and do not cancel your booking, a $15 no-show fee will also be charged.
If you know you will not be able to attend, we strongly encourage you to cancel your booking as early as possible. This allows another member the opportunity to take your place in the class.
How do I cancel a booking?
You can cancel your booking via the MyClub Fitness App under “My Bookings”. If for some reason you cannot access the App, please contact the club via 07 3713 3999 during staffed hours and we can cancel it for you. We do not accept cancellations via email.
How am I moved from the waitlist to a spot in a class?
You will receive a push notification (please ensure you allow in your phone settings) from the MyClub Fitness App advising you that a spot has opened in the class you are waitlisted for. All waitlisted members will receive this notification and the first to accept the booking will secure the spot.
What happens if I cannot attend a class on short notice for a reason out of my control. For example, I have woken up feeling ill?
Please cancel your booking so that another member can have the booking. While this is technically a no show or late cancellation, we will of course use discretion. We would not impose a penalty in the case of genuine illness or an emergency. Call on 07 3713 3999 the club as soon as you can to let us know we are aware of the situation and can respond accordingly. Please do not wait until the penalty has been charged.
MEMBERSHIP OPTIONS
Our all inclusive Platinum Membership gives you access to Dungeon, Reformer Pilates, and Gym.