At RDS we train roughly 6 hours per day with rest/ free time during weekends. The training starts every morning at 5:30am so most students will awake at 5am to prepare for morning exersise. Regardless of which style you are practicing the 5:30am circuit training is compulsory unless you are 40 years or older then it is optional.

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The circuit training is different every morning but consists of some of the following exersises; Jogging, Sprinting, Bear Crawls, Push-ups, Sit-ups, Chin-ups, Squats, Hand-stands, Bur-pees, Planks, Jumping, Gymnastic Rings etc After circuit training you will go to your chosen style/ group and train from 6am to 7:20am.

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Beakfast is at 7:30am.

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9:30am is the second morning session, before this lesson starts all students will go for a run from 1km up 20km depending on which group you are in and depending on your teachers plan for the days training. This lesson may have a 10 minute break included and finishes at 11:30am.

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Lunch is at 12pm.

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Afternoon training starts at 3pm and finishes at 5pm. The afternoon training also requires students to go for a run.

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Our evening meal is served at 6pm.​