Winter Challenge 2025 'The Big 3'

Strength. Confidence. Community.

We're going all in on "The Big 3" Lifts: Squat, Bench Deadlift.

Whether you’re new to lifting or just wanting to sharpen up your form, this FREE 10-week challenge with give you well-rounded strength training, learning proper technique, and staying connected to your training and gym community during these cold winter months.

🔍 Who: Women, Men, beginners, returners, and seasoned lifters alike!

Starts: Monday 23 June 2025
Ends: Saturday 30 August 2025

JOIN ANYTIME. Just grab your Big 3 Card, Start Tracking. (Collect at gym or download HERE)

📊 How It Works?

We're got 3 x 3 Week Blocks. Each block focuses on one of the BIG 3.

Block 1: SQUATS
Mon 23 June – Sat 12 July
Learn proper squat form, key assistance exercises, and how to get depth and control with confidence.

Block 2: BENCH PRESS
Mon 14 July – Sat 2 August
Work on grip, position, shoulder stability and power. Improve upper body strength with assistance exercises to give the most power.

Block 3: DEADLIFT
Mon 4 August – Sat 23 August
Learn how to hinge, engage, and pull with precision. Practice all the assistance exercises that make your deadlift better.

PB Week - PERSONAL BEST ATTEMPTS.
Mon 25 August – Sat 30 August
Final Attempt Week: Time to put it all together this week and work on lifting your goal weight and beyond! Test yourself on any or all of the Big 3. 
Reps go down, weight goes up. Let's get to your heaviest lift ever!

🏋️ Book FST To Learn The Lifts

The entire challenge is based around our FST (Functional Strength Training) sessions.

Book into FST sessions via the app

Each FST session starting 23 June, will be structured around the current lift focus
Includes technique, main lifts, and assistance exercises.

Not attending FST? Ask your coach for a laminated workout card and follow along in Open Gym.

✨What You're tracking:

-Squat, Bench & Deadlift over 3 weeks each
-PBs across your 5, 3 or 1 rep ranges
-Improvements in weight, form, or control

🏋️ Track Your Progress: The Big 3 Card

Grab your Big 3 Progress Tracker from the front desk or download it online HERE.

Each lift you're doing this Winter, has it's own thermometer bar — colour in each plate as you improve.

✨ Expect reps to go down and weights to go up as you achieve new PBs.


🏖️ STRENGTH WORKSHOPS + SOCIAL EVENTS

Friday Night Winter Workshops + Hangouts
Our gym turns into a learning + social gathering on select Friday nights.

Join us for GUEST SPEAKER/TRAINER sessions and stick around for something warm and delicious after — think winter soup and rolls or protein hot choc and low-guilt treats.

🔹 Friday 4 July @ 6:30PM — Workshop with Fred Woodthorpe of Maea Strength. Strongman Athlete @dropdead_fredz_u80kg

Comprehensive Lifting Workshop: The Big 3 Breakdown
Learn form & technique across Squat, Bench, Deadlift from professional Strongman Fred W. Understand rep ranges and rest periods. Practical demos + Q&A

🔹 Friday 25 July @ 6:30PM — Workshop with Rochelle McKeown - Optimal Osteopathy
Workshop Title: Lift Better: Get to Know and Change Your Body's Compensation Patterns
Pain, compensation and muscle strategies, Men & Womens strength training through the decades, Osteo insight + practical action plans.

🔹 Friday 15 August @ 6:30PM — Final Speaker: TBA (We’re working on another amazing guest. Stay tuned.)

🎉 Final Day: Saturday 30 August @ 11:30am
Shared Lunch + Prizegiving, Let's celebrate our progress and the End of Winter!
Connect with others who showed up too

🚀 How to Participate?

Book into FST anytime over the next 10 weeks to take part!
Grab your Big 3 Card
Check FB Group or see your coach for updates

Let’s build strength, together this Winter.

❓ FAQs

Q: Do I need to register? 
A: Nope! Just grab your Big 3 Card and get started.

Q: Can I start late?
A: Yes — you can join at any time after 23 June. Start from wherever we are.

Q: Is this for beginners?
A: Absolutely. For Beginners to Veterans - This is designed to help you learn proper lifting technique.

Q: Is it only for women?
A: Nope. It’s for everyone, but especially valuable if you’re just getting started or coming back to strength training.

Q: What if I don’t do FST?
A: We’ve got laminated training cards you can use in Open Gym — ask your coach.

Q: Do I have to lift 1RMs? (1 Rep Max)
A: No! we actually don't recommend this right off the bat. We're going to get you to use the 5-3-1 approach. PBs can be about weight, control, or improved form.

Q: What’s a Lion Heart Prize?
A: Small spot prizes given out along the way to those showing heart, consistency and courage.