The PT Studio Orkney

22/07/2025

Paralympic Powerlifting!

Did you know that Orkney Amateur Weight Lifting Club is one of the very few facilities in the Highlands & Islands of Scotland with a fully equipped Paralympic Powerlifting Bench Press. We also have calibrated competition bar and plates. These specialised bench presses are longer and wider than standard issue bench presses, allowing athletes much greater stability.

The club is passionate about making sports available to all, which is why we have a Paralympic Bench, have made our gym as accessible as we can (such as having a completely level deck), and are always willing to make adaptions to suit the needs of our members 😄

Paralympic Powerlifting is the counterpart to Weightlifting and Powerlifting and involves athletes competing in the Bench Press. The sport is a part of the Paralympic and Commonwealth programme- we are looking forward to watching it at the Glasgow Commonwealth Games next year 🏴󠁧󠁢󠁳󠁣󠁴󠁿

The club is happy to welcome any aspiring Paralympic Powerlifters to our sessions. As we have a number of light technique bars so can adapt training to any level of fitness and we can also welcome young athletes (age 9+) to come along and give it a go.

You'll definitely enjoy training, you might even be a future champion 💪💪

11/07/2025

Good morning folks 👋

I would just like to say what a whirl wind of the first part of the year it’s been. The PT Studio has been packed with back to back PTs, Sports Club Strength and Conditioning sessions, Women’s weights group, Workout45 classes, Youth Performance Academy, Hyrox and Athx classes it’s been a blast. 💥

I would just like to thank everyone for their commitment and dedication they put into their training and classes. 👏 You all make the Studio the place it is. I say it evertime but it’s true 🥰

✅ Just a quick round up ….

▫️ There is no Summer Assault this year as it has shaped up to be a busy summer and changes to the land I use for the assault will need a new design. Do not fear it will be back again in a new format - pen to paper!

🔴 The PT Studio is now closed until Tuesday 22nd of July for The Island Games 🎉 - Let’s go Orkney 🔴

I am extremely excited to soak up the atmosphere, enjoy the sports and have the Valhalla Strength Coffee Cart ☕️ out for the occasion.

📈 I am also very delighted to have been involved in a few different sports and individuals strength and conditioning training programmes for the lead up to the games. I have receive positive feedback from the carry over to their sports and continue to enjoy working with athletes as part of the Performance Training Studio.

I would like to wish all athletes from The PT Studio all the very best in the games and I would like to wish Orkney as a whole all the best. 🙏

⭐ I look forward to classes returning back to a Time-Table after the Summer Holidays.

💫 For now have a fantastic International Island Games week, enjoy the summer, time with family and friends and make the most of this fantastic weather 😎

Thank you all
Ruth

10/07/2025

Well done on a successful 1st day 🚣‍♂️ 🚣‍♂️ 👏

Well our ORC reporters daily updates was short lived, they appear to have gone AWOL and suspect it has something to do with the Stranraer Duck Day shenanigans. 🦆🦕

So until we locate aforementioned fickle reporters we shall have to step up and furnish you with our first days racing results.

First up was our 40+ women (Sheila Ritch, Ali Hepburn, Joanna Walls, Lynnie Cursiter with Audrey Cameron as Cox) they came 3rd in their heat, however they were pipped at the post for making it into the final bit were 16th out of 61.They rowed a strong row in a choppy sea. Well done you have done yourselves, the club and Orkney proud. 👏👏👏

Up next was the 40+ men (Davie Flett, Jamie Thompson, Bruce Davidson, Niall Hepburn, with Fiona Flett as cox) and they made it into the final coming 10th in the world for their category. Amazing result for the lads and you also have done yourselves, the club and Orkney proud. 👏👏👏

Finally we have the 50+ mixed (Fiona Flett, Davie Flett, Bruce Davidson, Carole Miller with Audrey Cameron as Cox) who had a stonking row in their heat, coming in first place taking them through to the final. This was the forth row of the day for Bruce Davidson and Davie Flett and they came in 7th in the world for their category. Wowzza!!! Absolutely amazing rowing and we can safely say all rowers are buzzing after today's results. 👏👏👏

What will tomorrow bring we wonder and more to the point will the AWOL reporters be tracked down... Tune in tomorrow for an update 👂

Streamline Shipping Group

07/07/2025

🚣‍♂️ An exciting week for Workout45 class members
Fiona Flett, Lorna Brown, Carole Miller, Grace Harcus, & Janette Rendall as they compete at Skiffie World Championships in Stranraer this week with the Orkney Rowing Club Sco47947 Team 👏

The Skiffie World Championships is the global championship event ran every 3 years for St Ayles skiffs, organised by St Ayles Skiff International and the Stranraer Water Sports Association.

The event runs from the 6th - 12th of July with 79 clubs and 2,000+ rowers from across four continents—Australia, South Africa, North America, Europe—expected.

Over 100 races on a multi-lane 2 km course, with categories from U17 up to Over 60, including mixed and open classes

With a festival vibe all week I am sure it will be a week to remember 🎉

ALL THE VERY BEST 💪 YOU ARE ALL WITHOUT A DOUBT STRONG, POWERFUL AND DETERMINED INDIVIDUALS… KEEP US UPDATED WE WISH TEAM ORKNEY A SUCCESSFUL EVENT. 🚣‍♂️ 🤩

17/06/2025

21/05/2025

👏 Huge good luck to the Orkney Junior Inter County Swim Team 💪🤩

Great to see so many young athletes in the team who have completed Strength & Conditioning personal plans from The PT Studio throughout the years and also to everyone who has been and are currently part of the Youth Performance Training Academy ⭐

A fantastic group of young athletes ☺️

Have a blast at JI 🔴 🔴

‼️Orkney Junior Inter County Swim Team 2025‼️

Back Row: Nathan Smith, Craig Burton, Jamie Rorie, Alfie Price, Magnus Kirkpatrick, Eve Wood

Front row: Tamsin Blowfield, Erin Foubister, Alida Peters, Ava Hamill, Amelia Tomalin.

Lows Orkney

10/04/2025

🔥 Karoline & Ruth’s ATHX Games video clips from the event 🔥

🎥 1 = STRENGTH ZONE
🎥 2 = ENDURANCE ZONE
🎥 3 = METCON ZONE

Team 40+50 =90 Happy Birthday To Us!!!
& Karoline Watson 🎉

09/04/2025

💥 ATHX GAMES GLASGOW 2025 💥

What an amazing competition. Really well organised, clear instructions from moving between zones, technical briefings spot on and super friendly, fair and encouraging judges. 👏

From Ruth & Chris and Karoline & myself we all absolutely loved the event. 💯

⭐ I am immensely proud of these guys and what they have achieved. They put 100% into their training and it showed on the day. To hold the mental strength in zone one, stamina and pacing in zone 2 and empty your entire tank in zone 3 it certainly was a 2.5hour fitness experience.

For our first ever ATHX Games it was great to see top age group rankings from our individual performances and extremely well respected Team totals. 👏🤩

Team PT Studio results were 💫

🟡 Ruth & Chris Omand (Mixed Doubles)
✅ Glasgow Overall = 30th out of 54

1️⃣ STRENGTH
✅ Placed 19th/54
▫️Total Weight lifted = 288 KG

📍 5RM Squat
▫️Ruth = 55kg = 20th / 26 Females (40-44 age group category)
▫️Chris = 160kg = 🥈/ 24 Mens (40-44 age group category)

📍10RM Strict Press
▫️Chris = 55kg = 8th/24
▫️Ruth = 23kg = 21st/26

2️⃣ ENDURANCE
✅ Placed 28th/54
📍 Total Distance covered = 15, 977 Km
12min • 2min rest • Switch over
▫️Ruth = Run 2.475km (🥈/ 26) , Bike 5.276km (16th/26)
▫️Chris = Bike 6.451km (7th/24) Run 1.775km (24th/24)

3️⃣ METCON
✅ Placed 40th /54
📍 Completed in = 18:49min (TIME Cap 2mins)

🟢 Karoline & Ruth

✅ Glasgow overall 26th out of 82 Female Doubles.

1️⃣ STRENGTH
✅ Placed 16th/82
▪️Total Weight lifted = 236 KG

📍5RM Squat
▪️ Ruth = 108kg =🥈/51 Females (35-39 age group category)
▪️ Karoline = 70kg =🥉/ 16 Females (45-49 age group category)

📍10RM Strict Press
▪️Ruth = 35kg =🥉/51 in age category
▪️Karoline = 23kg = 13th/16 in age category

2️⃣ENDURANCE
✅ Placed 51st /82
📍Total Distance covered = 14.826 Km
12min • 2min rest • 12min

▪️Karoline = Run 1.85km (13th/16), Bike 5.578km (🥈 / 16)
▪️Ruth = Bike 5.448km (21st/51), Run 1.95km (42nd/51)

3️⃣METCON
✅ Placed 25th/ 84
📍 Completed in = 16.53min (Time Cap 24min)

Each year in ATHX Games the exercise section changes but the 3 categories remain the same keeping it fresh. This is definitely an event The PT studio will enter again.

This event really pushes you to have to work on all aspects of your fitness making you become the strongest and fittest you have ever been 💪

More pics and videos follow 📸

02/04/2025

Following from ATHX Games post ⬇️
2nd Training Video Karoline .Watson and me 💪

Check out post below for Full Info for the weekend and Ruth & Chris’s training video 🎥

02/04/2025

💥 ATHX GAMES SEC GLASGOW 2025💥

✅ 12 Weeks of training
✅ 3 training cycles
✅ 3-4 sessions per week
✅ + Taper week
✅ We are ready!!!

Ruth & Chris Omand and Karoline Watson and my self are all set to travel to Glasgow this weekend for our first ever ATHX Games.

ATHX™ Games is a series of functional fitness competitions held across the United Kingdom, offering participants a comprehensive 2.5-hour fitness experience.

Each event is structured into specific workout zones designed to test various aspects of physical fitness:

1. Warm-Up Zone (30 minutes): Equipped with training equipment to prepare the participants for the events ahead.

2. Strength Zone (20 minutes): Focuses on challenging strength exercises. Within the time frame build to a Maximum
▫️5RM Back Squat
▫️10RM Strict Shoulder Press

Total = Maximum weight on each lift combined 💪

3. Refuel Zone (10 minutes): A designated area for hydration and nutrition.

4. Endurance Zone (30 minutes): Emphasizes stamina and endurance through various exercises.

▪️12min Participant 1 Bike / P2 Run
▫️2min Rest (Then switch over)
▪️12min P1 Run / P2 Bike

Total = Combined Distance 🥵

5. Recovery Zone (30 minutes): Allows participants to recover before the final workout.

6. Metcon X Zone (30 minutes): Combines metabolic conditioning exercises for a high-intensity workout.

24mins Time Cap

▪️50 Calorie Row
▪️40 DB Thrusters (12.5kg/12.5kg Female, 20kg/20kg Male weights)
▪️30 Box Overs 20” / 24”
▪️20 Synchronised Burpees
▪️10 Ground To Shoulder Sand Bag (F 30kg / M 40kg)
▪️20 Synco Burpees
▪️30 Box Overs
▪️40 Thrusters
▪️50 Cal Row

Total = Quickest time 🔥

💫 Across the board consensus is we have all enjoyed training for this event. Everyone has loved the variety of training elements and the structure. As a S&C coach writing everyone’s training plans and preparing us for the event has been really enjoyable 🤓 📈 . Time to rest up now and mentally prepare of Saturday.

📌 Ruth & Chris will be kicking off the event on Saturday morning at 9am and Karoline and my self at 11am. Elizabeth will be on videos and commentary 😝

If you would like to see what it is all about and how we are getting on check out The PT Studio stories on Saturday as ATHX 2025 will take over the feeds 🎉 !!!!

Here is some clips of our training over the past 12 weeks 🎥

1st Video Ruthie & Chris 💪

21/03/2025

HYROX the biggest functional fitness event in the World 🌎 and still growing!

Would you like to be part of it or try a training plan that will help build muscular endurance, stamina and resilience 🔥 💪

Over the past 2 years The PT Studio has had over 30 participants take part that’s either used the studio for private training space, followed the 8 Week Build Base Plan to get them underway, came to classes or booked 1:1 coaching sessions.

The Orkney Support is highlighted every year as being fantastic and a memorable experience for everyone taking part. So much so that you get ‘HYROX FEVER’ and want to book in for more events!!!

📌 The HYROX 8 Week Build Base plan I offer has also been followed by many gym goers in and out of Orkney wanting to experience Functional Fitness training.

The plan requires commitment to x 2 gym sessions per week over 8 weeks. The cost is £60 (only £7.50 per week!!!) you will have direct access to me via the app for any questions etc. Once completed the plan is yours to keep as well as a new found level of strength endurance & improved fitness 💥

✅ If you would like to give the plan ago send a PM and I’ll get you set up.

Let’s get sweating 🥵 !!!