Fitness First Qatar



6D is a training method designed to bring you exciting functional training tools combined with fun training methods. It will excite you and help you to achieve fantastic fitness results in a short amount of time! Perfect for when you are busy but still want to make sure you get your workout in! The equipment used in the 6D program include: Core Bags, Bulgarian Bags, GRIPrs, Kettlebells, Foam Rollers & many more.

6D is designed to challenge energy systems whilst developing total body, functional strength. The sequence of exercises, movement patterns and the training tools used provide you with a high intensity interval session. Intensity and anaerobic requirements escalate as each sequence progresses in the circuit. Heart rate levels and the length of time at those levels also help to provide a greater metabolic effect post-exercise.

Feel the full training effect and intensity build up and hit you during each 6D round! With the clever design of movement patterns and the use of carefully selected training tools, you can push yourself to your limits, reach your full fitness potential and achieve great training benefits all-in-one amazing 6 dimensional group training class! 





6D is designed for

- Members looking for a self-paced workout that’s physically demanding without being too technically challenging
- Members who like to work hard but don’t have the patience to learn and develop complex skills
- Members who like to sweat and work in a group environment, but not feel like they are being watched 
- Male and female clients of all ages and lifestyle groups
- Young adults looking for an exciting new style of training 

The class is designed for everyone – all ages and fitness levels can participate! There are lots of options and progressions that are easily adaptable for various fitness levels and health conditions.


Benefits for Members

As far as functional training sessions go, 6D is one of the most inclusive group exercise options available. Intensity and load can be managed easily and the level of technical knowledge required is low. This means members can quickly pick up the training method and work at high intensity levels to get maximum results in the shortest possible amount of time! Additionally, the small group training format means that there is a maximum of 12 people in a class at any one time, so you are sure to get personalized attention for an effective and safe workout.

4 Top Benefits for 6D participants

High intensity, high energy and the magic EPOC

When you take part in a group training session, you want to FEEL it! We often associate a successful training session as one that makes us sweat; that gets our heart rate up and makes our muscles burn. 6D will certainly help you feel these effects, but it is also cleverly designed to achieve various other benefits. It’s much more than just another tough workout.


The benefits of high intensity interval training (HIIT) sessions means you will increase your metabolic rate post-workout, helping you to burn more calories - this is known as EPOC or the ‘excess post-exercise oxygen consumption’ effect. They will improve your aerobic threshold, helping you to feel better and cope with everyday activities more easily. Muscular endurance will also improve, so you will increase your ability to exercise more efficiently.

Total body workout

6D provides a well-balanced training session using the whole body, various movement patterns and major muscles groups… So you will feel like you’ve worked everything! When performed for the work periods set in 6D, you should experience muscular fatigue towards the end of each exercise – you work as hard as possible for the effort periods and take the programmed recoveries.

Cardiovascular development

This form of interval training with low load allows you to keep the speed of movement high. The higher the speed, the greater the cardiovascular system will be stressed. 

Those who take part in the program multiple times per week for a four-to-six week period will experience an improvement in aerobic capacity, as well as the ability to deal with lactic acid.

Adherence to the training program

If you are all looking for training methods to stick to, 6D has fantastic ‘stickability’! This is partly because you’ll be able to quickly take to the exercises and training tools because they are simple and fun!


In most cases, when an exercise is easy to pick up and you can feel it working quickly, you gain positive feelings towards it. This positive attachment means that you are more likely to apply yourself properly each time you use that training tool.


6D is also designed to be achievable for everyone! This means that you are very likely to complete the workout, feel that you have achieved something, and will want to try it again!

What happens to your body during a 6D session?


The aerobic threshold is considered to be the level at which the body can comfortably deal with lactate build-up in the working muscles. As long as the correct fueling is in place, a person can continue 
to exercise at this level for over an hour. Depending on training experience, developed athletes could expect to work at their aerobic threshold for several hours.


It is widely agreed that an athlete training at 70% of max heart rate will achieve sufficient aerobic improvements. If the athlete were to train 
for extended periods of time at this level they could expect to improve aerobic power output.


During 6D it is likely that heart rate levels will fluctuate and go above and below this level. So there will be some aerobic adaptation, but this will vary depending on the person’s level of experience. The factors that affect heart rate response will inevitably be the reason for variation. For example, if someone is new to 6D they are likely to perform the exercises at a lower speed, so they will reach a lower max heart rate.


The anaerobic threshold is the point at which the body can’t remove enough lactate from the muscles. If exercise intensity continues to increase, the build-up of lactate will increase in the muscle tissue and impair performance.


In intense bouts of exercise, we cannot remove enough lactate from our muscles so we either stop all together or reduce the intensity. This is why rest phases in the 6D session are so important.

What happens to our body after a 6D session?


0-72 hours post 6D


Our metabolic rate is the rate at which energy is expended to allow the body to function. The basal metabolic rate is the amount of energy expended whilst at rest. This is where energy is only required for the functioning of key organs and not for any other functions like movement or recovery.


When we exercise, our metabolic rate increases. After exercise, this rate continues to stay elevated until the body has recovered. Therefore, the more recovery processes that the body needs to do, the higher and potentially longer the rate will be elevated.


If we train close to our anaerobic threshold, the waste products created need to be removed and the glucose stores need to be replenished. This means there is a greater energy requirement post-exercise to perform these tasks. Therefore, there is an increased metabolic rate.


This process of recovery requires oxygen, which is why we refer to it as the excess post-exercise oxygen consumption (EPOC).  


When we add a strength element into our program where load is being moved and muscular tissue repair is required, this also adds to the energy requirements post-exercise.


0-48 hours post 6D


During exercise, muscle protein is broken down (catabolism). The subsequent repairing of this muscular tissue (anabolism) requires protein synthesis. If there is sufficient glycogen in the working muscles to provide the energy for this synthesis, muscular repair occurs. This is one of the processes that increases our EPOC.


An exercise performed at low intensity and stress on the working muscles creates less catabolism than an exercise at greater intensity and stress, even when both exercises are of the same duration.


To illustrate this, let’s consider participants who take part in 6D and work with weights that were lighter than appropriate for them. These people would not have the same need for muscular repair post-session as someone who works with the right weights and trains at high intensity.


This point is important when considering post-workout nutrition and the importance of getting a recovery supplement or meal after training. It is recommended that a protein and carbohydrate supplement should be taken as soon as possible after training to ensure the muscles have the right nutrients to perform the repair processes.


This and other recovery processes are vital for your results. If it is done right, you will be able to train multiple times per week and get great results from 6D. Poor nutrition and recovery will lead to over-training, injury and reduced results.


As the 6D programme affects heart rate during the workout there are various long-term effects on the cardiovascular system and the body in general:


- Improved oxygen uptake Improved blood flow
- Reduced cardiovascular disease risk and type 2 diabetes
- Body fat reduction
- Improves (lowers) resting heart rate levels
- Reduces blood pressure
- Reduced risk of osteoarthritis and osteoporosis
- Fitness Testing


To enhance your experience and results, we will be hosting monthly 6D Benchmark Fitness Testing Sessions. These are designed to see where your fitness levels are now and to show ongoing progressions in the 6 dimensions of fitness followed in the 6D program. There are a variety of different tests depending on your fitness level to choose from. Watch out for testing days in your club!


Fitness testing can show results we don’t always “see”. For example improvements in strength or aerobic capacity are great indicators for increased fitness.


The tests will challenge strength, endurance and aerobic capacity. If you have taken part in regular 6D sessions, should see improvements in these tests.

© Landmark Fitness Limited 2020