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NEW Hybrid Sessions: Blend Strength & Cardio, Defy Winter Blues!
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NEW Hybrid Sessions: Blend Strength & Cardio, Defy Winter Blues!

At 3 Pillar, we are constantly on the lookout for innovative approaches to our group sessions. Our main focus is to keep the sessions engaging for members and ensure they have the best chance of achieving results! This week we will be introducing a "Hybrid" style to our group training sessions, combining strength exercises with cardio elements in an EMOM (Every Minute on the Minute) setup. 

3 Pillar members will find the workout's not only improve their overall fitness but also gets them warmer quicker during the coldest winter days. In this blog post, we will delve into the reason as to why we chose Hybrid for our group training block, exploring its benefits and how it can transform your fitness journey.

What are Hybrid Group Training Sessions?

Our hybrid sessions are dynamic workouts designed to integrate strength and cardiovascular endurance to give you a BIG calorie burn. The concept revolves around an EMOM structure, where members perform a specific number of reps of a strength exercise within a minute. Once the minute elapses, members transition to the paired exercise, ensuring a high-intensity workout from start to finish.

The EMOM Setup

The beauty of the EMOM setup lies in its simplicity and efficiency. Each minute is dedicated to a particular exercise, typically alternating between two strength exercises. For example, one station might be barbell squats for 12 reps and then switch to calories for the second minute. The variety keeps the workout engaging and effectively targets different muscle groups while keeping the heart rate high.

Benefits of Hybrid Group Training

  1. Improved Overall Fitness: One of the most significant advantages of hybrid group training is the improvement of overall fitness. By engaging various muscle groups and challenging your cardio system at the same time, you'll fast track your results to becoming fitter and stronger.

  2. Enhanced Strength and Endurance: Our strength sessions ran in other blocks focus primarily on building muscle and increasing strength. This means your cardiovascular system gets left behind in these sessions. Hybrid sessions bridge this gap, offering you gains in both strength and cardio. The big benefit of this is that you'll be able to perform better in other day-to-day physical activities such as playing with the kids or gardening.

  3. Time Efficiency: In today's fast-paced world, finding time for long workout sessions can be a challenge. The hybrid sessions condense a full-body workout into a short duration, making it ideal for busy individuals who still want to stay fit.

  4. Incorporating Fun and Variety: Routine workouts can sometimes become monotonous, leading to reduced motivation. The hybrid sessions add a fun and unpredictable element to your exercise routine, keeping you excited and committed to your fitness journey.

  5. Winter Warm-up: During the winter season, staying motivated to exercise can be especially tough due to the cold weather. The hybrid sessions will have you feeling warmer quicker and leave you feeling energised and invigorated after the session.


The NEW Hybrid sessions with an EMOM set-up will shock all 3 Pillar members for the next coming weeks. However, this innovative approach not only optimises overall fitness but also adds a spark of excitement and variety to conventional workout routines. As winter is here, staying committed to your fitness goals can become a challenge, but with our new hybrid sessions, you can stay warm, active, and motivated to achieve your fitness goals. So, why not embrace this NEW block of classes and experience the best of both worlds in a single, power-packed session!

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