What we do

We are a dedicated strength and conditioning facility (KONG Au is just a cool name right?) in Singleton that focuses on functional fitness. Functional fitness in short is the “ability to move large loads, long distances, quickly” and to “increase work capacity across broad time and modal domains”

Lost? Let's explain it a little bit more, 'Work Capacity' is your ability to apply physical work of any kind, this could be how many bricks can you move in a day, how many tackles can you make in 40 minutes, how far can you ride a bike in 2hrs or how many times can you lift a weight or object over your head in 5 minutes etc..

Over time your work capacity should continually increase, sometimes a lot, sometimes a little but in general it will increase.


'Broad time and Modal Domains' can be any time frame: weeks, months, years or even decades.

'Modal domains' we are talking all 10 domains of fitness:

  • Strength

  • Speed

  • Stamina

  • Endurance

  • Flexibility

  • Power

  • Coordination

  • Agility

  • Balance

  • Accuracy


Our goal at KONG Au is to make you better at each domain every day, week, year or decade.


We specialise in not specialising, by practicing each and every one of the 10 fitness domains to make you better overall not just at one domain.


In order to do that we are not bias towards training strength only or endurance only but combine them all to give you the broadest range of training possible.

The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.

- Gregg Glassman

Our sessions

A General session looks like:

  • Warm up – 5-10 minutes

  • Activation – 5 minutes (A series of stretches and activation movements to prepare the body specifically for what is ahead in that days workout)

  • Skill work – 10 minutes (e.g. Handstands, Pull-ups, Muscle ups, Rope climbs, even barbell technique work)

  • Strength work – 20 minutes (Back squats, bench press, clean & jerks etc)

  • Metabolic conditioning  – Generally 8-12 minutes but can vary from 2 mins to 50 mins at varied intensity.


What we are going to do for you:


supply you with the workouts and coach you through them. In coaching you through each and every movement we hope to build your knowledge and understanding of each movement so you know exactly what is good and what is bad and WHY. 

We will always provide you with a high degree of technical knowledge around each movement and how much you take in is up to you.


we are available to you throughout the whole class, we are not a Simon says kind of place. Our coaches walk the floor constantly giving tips and encouragement.

whenever possible our coaches make themselves available to you before and after classes for questions or additional support. 

"Our understanding is that the needs of Olympic athletes and our grandparents differ by degree, not kind,"

- Greg glassman

The beauty of what we do is there is no "Routine" of set days for certain workouts or training a particular body part.


Every single day is a different workout, which will challenge you to be your best.

Our whole program is designed so anybody can do it regardless of how experienced you are.


Having universal scalability makes it perfect for anyone who walks in our door. The workouts are the same for everyone but only differ by changing the weight or intensity.

Over time your work capacity should continually increase, sometimes a lot, sometimes a little but in general it will increase.

If your dream is to build some muscle, shred some fat, gain strength in multiple disciplines and get fit? you have come to the right place