This one-hour class is typically comprised of lifting or skill work followed by a high-intensity metabolic conditioning workout. The workout combines elements of cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy, using a combination of functional movements. The workout can contain any combination of running, rowing, biking, jumping rope, gymnastics (bodyweight movements such as pull-ups, push-ups, etc.), and/or weightlifting movements. Workouts are constantly varied in structure, time domain, and movements.