107 Best Wood Drive - Clayton, NC 27520919-553-07006:00am -8:00pm

Workout Routines

Battling Ropes is one of the most comprehensive training systems for both the novice and professional athlete. Ropes help you build lean, strong muscles- while not making you miserably sore.



The principles used in this system involve velocity training and resistance training using a rope or chain. By incorporating these principles into your training routine at Woodall’s Fitness Studio, you will achieve overall strength, power, endurance, to improve overall conditioning.




What is a kettlebell?


A kettlebell is kind of like a cannonball with a handle.


Why are kettlebells so great?


Training with kettlebells can make you functionally strong from your head to your feet. In other words, they don’t just create muscles for show; they create muscles for action. They can increase your flexibility and give you the ultimate cardio workout. They can even help rehabilitate your body from old injuries. The best thing about kettlebells is that they make training fun.



What can I do with kettlebells that I can’t do with regular weights?


Kettlebells are not balanced like dumbbells. When you hold them they are off center, so your body has to adjust to the imbalance. Your whole body is constantly adapting and working while you are training with a kettlebell – it’s hard to isolate a single muscle group. You’re not creating weaknesses while you train. Sure you can do the same exercise with dumbbells, but it’s really not the same. And, it’s just not as fun.


Who should train with kettlebells?


Anyone who wants to be healthy. Anyone who hates doing cardio or aerobic exercise. Anyone who wants to add a new dimension to his/her workouts. Anyone who wants to be fit, lean and mean. Anyone.


They can be used as an all around fitness tool providing general weight training, effective calorie burning and cardio benefits. They are great for shoulder, upper body and core training. Kettlebells can be used in place of more familiar weights in a variety of exercises as well as allowing a number of kettlebell specific exercises. When used in place of other weights, kettles provide slightly different resistance angles due to their weight distribution. Many people find this to be a very beneficial addition to their total body workout routine.


The one thing that bears mentioning about kettlebell training is that good form is a must. Think about swinging a cannonball with a handle around – kettlebells can be a handful. Incorrect form can quickly lead to overextended muscles. WFS personal trainers can show you how to use proper form to exercise safely, enjoy the full benefits of the kettle exercises, and inject something new into your routine!


The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You’re in control of how much you want to challenge yourself on each exercise – because you can simply adjust your body position to add or decrease resistance.


The TRX Suspension Trainer:


  • Delivers a fast, effective total-body workout
  • Helps build a rock-solid core
  • Increases muscular endurance
  • Benefits people of all fitness levels (pro athletes to seniors)





People at all fitness levels now train on the TRX: From everyday people who just want to feel and look their best to some of the world’s most elite athletes. The TRX is used routinely by all four branches of the military, and can be found in the locker rooms of:


  • Major League Baseball teams
  • National League Baseball teams
  • UFC fighters
  • Olympic-level cyclists, swimmers & runners

What is Underground Fitness?

Underground fitness can mean a lot of different things, but here at Woodall’s, gettin in to the underground means we are going outside to work on functional movements- lifting, dragging, slamming, running, jumping, pulling and more.



You might be flipping a tire, pulling a chain, dragging a tire, carrying a 50lb sand bag, taking a lap or jumping rope. Underground fitness is the idea that we train using everyday movements.



This workout is intense and it mimics movements you make in everyday life! You lift boxes, walk your dog, carry unsteady and strangely distributed weighted objects (like kids!), swing a sledgehammer and work in your yard all the time. We mimic those movements in the underground and help you build better form and strength to prevent injury and make you stronger.



Free Weights

Woodall’s Fitness has all the tools you might need for the body you want. If you check out the fitness studio tour, you will see various pieces of equipment for almost any exercise. Equipment to work chest, arms, legs, abs and every other combination. But not all of this equipment is so sophisticated. For example…


Free weights have been and continue to be a mainstay in many exercise routines. They are adaptable to a number of exercise situations and routines. Isolation is the key.



Using free weights forces isolation of the muscle group. Each side is forced to carry it’s own weight. In a traditional barbell bench press, having one arm stronger than the other can lead to a “cheat” by allowing the stronger side to assist the weaker side. When each side has to handle it’s own weight, there’s no cheat. This leads to a more evenly developed and balanced physique. Integrate free weights into your routine for curls, bent rows, presses, shrugs, lateral raises – you can use them in almost any situation.

Have you seen the Combine Testing and Training on ESPN? Football Combine, Basketball Combine, etc..,. These Combines are used as measuring tools to aid in recruitment and build college and professional team rosters.


Woodall’s Fitness is a Nationally recognized C360 Training Facility! We can run our program for youth and adults. When kids are looking to become stronger, more agile and improve their overall athleticism, Woodall’s Combine 360 program is the right place to start. We’ll use the same methods they use at the ESPN combine program to help them improve.


And if training is your sport, we can use C360 to improve and benchmark your abilities.





“Sport is dynamic, explosive and intense. Everything about sport is unpredictable as no one knows what will happen from one moment to the next. Existing in organized chaos, an unexpected challenge can occur at any time. Outcomes in sport are based on human response and initiative. Sport is complex and involves many roles, responsibilities and diverse information to process at an exceptionally fast rate. Sport requires athletes move in multiple directions (front, back, lateral, diagonal, shift gears) not just linear. The key to success in sports is the ability to beat your opponent – even in team sports the one who wins the 1 on 1 confrontation creates the game breaking play (goal scored). Athletes must be ready for constant change. Injury risk is great with no place
for fear. Athletes need a body that is ready and a mind that is sharp. Performance comes from leveraging all aspects of the Athletic Engine.


The most effective training program – Combine Training – directly impacts the demands of the sport and real life
to give the athlete the greatest opportunity for success.”


Peter Twist, Global Eduction and Programing Partner
COMBINE360, Inc.