FOUR-CE FIELD

Want to take your fighting fitness up a notch? In Four-ce Field, battle in all four directions, utilizing multiple martial arts forms, to prepare for any battle that comes our way! Tap into the varied fighting styles of Karate, Mixed Martial Arts (MMA), Judo, Taekwondo, Muay Thai and other non-boxing fight formats to work the entire body. Fight high and low, in all directions, with agility and reaction drills thrown in to stay alert and on your toes! Armed with KNUX weights to add that extra push, you’ll define the delts, carve the core, and leave those imaginary opponents – and sweat – on the floor. In only 5 rounds, you will learn: Don’t underestimate the FOUR-CE! 

Why Try Four-ce Field?

Expand your MMA skills as you perform multi-dimensional training. Adding the Knux hand weights creates a slower, stronger focused technique for your upper body. Training your lower body with targeted foot strikes will have you Bruce Lee-level invincible.  

What Is Four-ce Field Like? 

Four-ce Field training is focused in a quadrant, training you in all directions. Experience five rounds of work, starting with forward facing, progressing to 360-degree target drills. Each round ends with a 45-second agility/reaction drill to blast your body.  

Who Are Four-ce Field Classes Best For? 

All levels of fitness are welcome in this intensely fun martial arts-based workout. Options are demonstrated and can be performed with or without the weighted Knux. Everyone, from the newest gymgoer to the most advanced MMA fighters as well as beginners are welcome! 

Is Four-ce Field a Good Workout?  

Four-ce Field strengthens the muscles of the upper and lower body, builds endurance and stamina, and provides a great cardiovascular workout. 

• Kinesthetic Awareness. Working in all quadrants and directions creates a greater awareness of the body’s movement in relationship to others in the room. 

• Listening Skills. By intentionally having participants facing away from the instructor at different points in the workout and within combinations, listening skills and the ability to focus become more acute. 

• Strength and Control. The addition of KNUX hand weights resistance slows down the movement and allows for better focus on form. Focus on strength builds muscle, which improves overall body composition. 

• Core Conditioning. The core emphasis reinforces the postural elements that protect participants from injury and reduce strain on the joints.  

• Agility. Agility training increases flexibility, balance, and control. Keeping the core tight during speedwork allows for better body posture and trains participants to keep better alignment during movement, protecting vulnerable areas like the back, shoulders, and ankles. A study by the US Air Force found that participants of agility training not only increased their VO2 max and improved their balance, but their memory, focus, and concentration increased as well! 

• Cardiovascular Training. A high-intensity cardiovascular class such as Four-ce Field strengthens the heart, increasing blood flow throughout the body, lowering blood pressure, and raising “good “cholesterol (HDL) while simultaneously lowering “bad” cholesterol (LDL) levels in the blood. 

How Difficult is Four-ce Field? 

5/10. Easy-to-execute MMA-inspired moves combine seamlessly with heart-pumping agility and reaction drills. The high energy, fun class is easy for anyone to follow, so people of all fitness levels will enjoy Four-ce Field.  

How Long Is Four-ce Field? 

Four-ce Field is 30 minutes of MMA-inspired moves to deliver intense fat-burning fun.  

What Should I Wear to Four-ce Field? 

Come ready to play. Typically, people wear sweat-wicking clothing that will offer ample coverage and will stay put and allow you to move with ease throughout the range of motion of exercises.  

Cross Training Gym Shoes. Be sure to wear comfortable shoes that offer support and stability as you kick and punch your way through class.  

What do I need to Bring? 

Hydrate, my friend! Make sure you have plenty of water with you. Also, pack a towel in your gym bag to catch your sweat. Most importantly, bring a great attitude and smile to share. 

What Types of STRENGTH mixed with CARDIO Classes Are Available?

30 IN 30.

The ultimate challenge…30 exercises in 30 minutes. This class provides the ultimate cardio, strength, and power workout. Blaze through this signature workout that incorporates individual stations & a special station for teamwork. Can you complete 30 in 30? 

30-Second Solution.

Find your 30-Second Solution to success! Work through single, double, and triple stacks of exercises with a partner in this singular fitness solution that challenges your body in a flurry of 30-second work segments. Designed as a total body workout encompassing cardio, core, strength, and mobility, this 45-minute class packs a punch. Blaze through four blocks of SUPER STACKS and finish feeling invincible with your new favorite workout solution!  

360-3X.

360 degrees of pure work! Using dedicated work efforts designed to challenge even the most seasoned athlete, 360-3X delivers a serious heart-pounding, calorie-burning cardiovascular workout designed to push you to the max. Using a specially designed formula of three 60-second work efforts grouped in intensity-tiered rounds, 360-3X provides a total body workout with maximum results.  

All Out Athlete.

Take your workout to new heights utilizing state of the art equipment with the Slastix and the Resistance Runner. Release your inner athlete building endurance and strength alternating between strength and cardio intervals.   

B30 Body.

Transform your body and see results quickly in this exclusive barbell based hard core strength workout. Push, pull and lift your way to extreme results. Crush your goals in no time with a mix of both upper and lower body work mixed with challenging core segments designed to rev your metabolism and transform your body!  

Bodyweb Circuit w TRX.

This circuit training class uses the TRX® and dumbbells to combine strength, balance, and cardio for one kick-butt workout. Partner up and cycle through stations, all done to timed intervals to keep you on your toes   

Cardio Tai Box.

A high-energy, high-impact blend of kicks and punches set to upbeat music. The perfect combination of martial arts, boxing, and cardiovascular training.  

Cardio Tai Box Loaded.

Bring out your inner Fight and your inner Fierce with Cardio Tai Box Loaded! Rounds of martial arts-inspired combinations with weight segments and plyometric bursts build strength and stamina, so you can last until the final bell. Polish off this fiercely fun fight with the “Furious Four,” four 30-second all-out efforts for a full-body TKO! 

Cardio Sculpt.

Experience nonstop body sculpting paired with heart-pumping cardio. Cardio Sculpt features upper and lower body strength training segments alternated with high-intensity cardio bursts designed to deliver a spectacular total body workout  

Demolished.

Get ready to shake things up in this high energy strength and endurance workout as you circle from station to station using advanced strength equipment including Tomahawks, Sandbags and Barbells. Recover in the Epicenter with bodyweight exercises designed to cause tremors throughout your body. Come prepared to be moved. 

Hardcore 360.

Go hardcore in this total body workout! Using dedicated work efforts designed to deliver high-intensity cardio, challenging strength segments, and a killer core workout, Hardcore 360 delivers a serious calorie-burning workout designed to push you to the max. This focused fitness session features three dedicated 45-second rounds of work efforts in each block that will burn, cut, and chisel your way to a hardcore body. 

Loaded Ladder.

Share the load in this team-based class featuring heart-pumping ladder work followed by hardcore strength work. Load and unload the work within your line as you alternate through powerful passes on the ladder and loaded strength sets. 

The Push Point.

Explore your limits and push your boundaries in this Intense strength-based workout, alternating plyometrics and strength training. The Push Point utilizes Tabata intervals to create a rollercoaster ride of work! Participants alternate blocks of controlled lower body and heavy upper body weight training followed by the adrenaline rush of a power block of plyometric lower body work efforts and lighter upper body sculpting. Pattern the work, then PUSH it: that’s The Push Point!  

Stacked

Take your workout to new heights as you layer stack upon stack of cardio and weight exercises. Build your way to the top of the pyramid with increasing time and exercise intensity along the way and prepare to dig deep to work your way back down. Let’s see how you Stack up.  

Top 10X10  

Get ready for a 2-minute round designed to push you to your max and challenge your strength, cardio, and core. Using 5 distinct exercises in a square, 10×10 focuses on the number of reps you can complete within a 2-minute round. Perform 100 reps in the round and rest for the remainder of the two minutes. Timed work at its best, to challenge you to perform YOUR best!  

TREAD BOOTCAMP.

Tread Bootcamp is designed to blast calories, shape, and tone the entire body through an intense interval-based workout that incorporates work efforts on and off the treadmill. By continuing intense variables of incline and speed mixed with segments of bootcamp style plyo and strength drills done on the floor, Treadmill Bootcamp is the ultimate interval workout. 

Work the Room. 

In this jam-packed, wall-to-wall workout, you will Work the Room, exploring every inch of the studio and every piece of equipment available! Push your limits as a team at each station using a variety of equipment and a wide range of strength, cardio, core, and athletic drills. Each successive round of work drops in time but increases in intensity. Help your team push itself to new heights! Work the Room and crush some serious fitness goals!  

THESE ARE CARDIO ONLY CLASSES THAT MAY APPEAL TO FOUR-CE FIELD FOLKS:  

Cardio Tai Box.

A high-energy, high-impact blend of kicks and punches set to upbeat music. The perfect combination of martial arts, boxing, and cardiovascular training.  

Ignite20.

Torch calories in this high intensity Tabata-based cardio class designed to ignite the fire within. A unique combination of body weight exercises and specially designed burnout rounds ignite the fire in this workout. Sound the alarm and burn through 6 rounds of work with each round lighting a bigger fire through increased workload and intensity. 

Speed Play.

Alternate between fast and slow training styles to push your fat-burning and muscle-building capabilities to their limits. By starting exercises at a higher clip and tapering your speed or starting slow and increasing speed as you go, you’ll get a steady burn, not to mention a lean body and mean metabolism. 

Tread N Shed.

This bad@ss cardio class will put you on the treadmill to melt away calories. In it, you’ll use sprints and slow walks with varying speeds and ramp heights to get a workout that’s got all the ups and downs of a roller coaster.

Find a Four-ce Field class at a Crunch Near You 

Can’t wait to take your everyday fitness routine to the next level? Four-ce Field is the right class for you! Search here to find the class at a location near you!

Not a Crunch Member Yet? Join Or Start Your Free Trial!  

Four-ce Field and other fiercely fun classes are exclusively available at Crunch, make sure you sign up in the app to take a class today! Not a member yet? Click here for a Get your free trial gym pass and give Four-ce Field or one of our other classes a try to see if you and Crunch are made for each other!

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