Classes

The Self-Defense program at Team Tieu is designed to prepare you for real-life situations where awareness, confidence, and quick reactions matter most. This class focuses on practical techniques that work under pressure, not just theory or choreography. You’ll learn how to escape common holds, defend against strikes, and use leverage and positioning to stay safe.

Training also emphasizes situational awareness, boundary setting, and mental readiness—skills that are just as important as physical strength. Our instructors create a controlled, supportive environment where beginners feel comfortable while still challenging experienced members.

Whether your goal is personal safety, confidence building, or learning practical defensive skills, this program helps you move smarter, react faster, and feel empowered in everyday life.

Muay Thai at Team Tieu delivers a powerful blend of technique, conditioning, and discipline. Known as the “Art of Eight Limbs,” Muay Thai uses punches, kicks, elbows, and knees to develop complete striking skills. Our classes focus on proper form, footwork, timing, and defensive movement while pushing your cardiovascular endurance to new levels.

Each session includes pad work, controlled drills, and conditioning exercises designed to improve strength, balance, and coordination.

Whether you’re training for fitness, self-defense, or competition, Muay Thai builds confidence and resilience both physically and mentally.
Beginners are guided step-by-step, while advanced athletes are continuously challenged. At Team Tieu, Muay Thai is more than a workout—it’s a test of focus, discipline, and determination.

Brazilian Jiu-Jitsu at Team Tieu focuses on mastering control, technique, and intelligent movement. BJJ is a ground-based martial art that allows smaller individuals to defend themselves effectively using leverage, positioning, and submissions.

Our classes cover fundamental movements, escapes, sweeps, and submissions in a structured and supportive environment. Training emphasizes safety, proper technique, and gradual progression, making it ideal for beginners and experienced practitioners alike.

Beyond physical fitness, BJJ improves mental focus, patience, and strategic thinking. Each session challenges you to adapt, stay calm under pressure, and think several steps ahead. Whether your goal is self-defense, competition, or personal growth, Team Tieu’s BJJ program delivers strength, confidence, and technical mastery.

Team Tieu’s Hyrox training is built for those who want to challenge both endurance and strength in a competitive, high-energy environment. Inspired by global fitness racing, Hyrox blends running, functional movements, and strength exercises into demanding yet scalable workouts.

Each session focuses on improving cardiovascular capacity, muscular endurance, and efficient movement patterns. Workouts are structured, measurable, and goal-oriented, making progress easy to track over time.

Whether you’re training for a Hyrox competition or simply want elite-level conditioning, our coaches guide you through proper technique, pacing, and recovery strategies. Hyrox training at Team Tieu builds mental toughness, athletic performance, and confidence—helping you move faster, stronger, and longer.

High-Intensity Interval Training (HIIT) at Team Tieu is designed for maximum results in minimum time. These sessions alternate between intense bursts of activity and short recovery periods to elevate heart rate, burn calories, and improve overall fitness.

Workouts combine strength exercises, cardio movements, and bodyweight drills to create a full-body challenge. Every session is scalable, allowing beginners and advanced athletes to train together while working at their own intensity levels.

HIIT improves cardiovascular health, builds lean muscle, and accelerates fat loss—all while keeping workouts engaging and dynamic. Guided by experienced coaches, you’ll stay motivated, safe, and focused throughout every class. If you want efficient, high-energy training that delivers visible results, HIIT at Team Tieu is for you.

Team Tieu’s Cross-Fit program focuses on developing all aspects of physical fitness through functional, high-intensity training. Each workout combines elements of weightlifting, gymnastics, and cardio to challenge your strength, endurance, and coordination.

No two sessions are the same, keeping training fresh and engaging while promoting balanced athletic development. Movements are scalable, making Cross-Fit accessible to all fitness levels—from beginners to advanced athletes.

Our coaches emphasize proper technique, safety, and progression, ensuring you train effectively and confidently. Beyond physical gains, Cross-Fit builds mental resilience and community through shared effort and support. At Team Tieu, Cross-Fit is more than a workout—it’s a lifestyle built on strength, consistency, and results.

Functional Training at Team Tieu is designed to help your body perform better in everyday life. This program emphasizes natural movement patterns such as pushing, pulling, lifting, rotating, and stabilizing. Rather than isolating muscles, workouts train the body as a complete system.

Classes incorporate bodyweight exercises, resistance tools, and dynamic movements to improve coordination, balance, flexibility, and core strength. The result is better posture, reduced injury risk, and improved overall mobility.

Functional Training is suitable for all fitness levels and is especially effective for building a strong foundation for other sports or training programs. Whether you’re aiming to move pain-free, improve athletic performance, or enhance daily strength, Team Tieu’s Functional Training delivers practical, lasting results.

Strength Conditioning at Team Tieu is built around progressive resistance training to develop muscle strength, power, and durability. This program combines compound lifts, accessory movements, and conditioning drills to create a balanced and effective training experience.

Workouts focus on proper form, controlled progression, and recovery, ensuring long-term results without unnecessary strain. Whether your goal is muscle growth, improved athletic performance, or injury prevention, strength conditioning provides a solid foundation.

Our experienced coaches tailor guidance to your ability level, helping beginners build confidence while pushing advanced athletes to new personal bests. Strength Conditioning at Team Tieu delivers more than physical power—it builds discipline, confidence, and a strong mindset.