Schedule

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.

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.

Beakfast is at 7:30am.

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.

Lunch is at 12pm.

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

Our evening meal is served at 6pm.​