Please always bring…
…a towel and a bottle of water to all classes. You can borrow gloves from the gym to start with, but if you intend to stay on we ask you to buy your own equipment.

Muay Thai Technical Class

Level: Beginners
There’s always something new to learn in Thai Boxing! It’s an incredibly versatile sport – and the devil is in the detail. Punches, kicks, knees and elbows, varying your distances to your partner / opponent, speed and action – reaction are only some of the aspects of Muay Thai.
Our “Muay Thai Technical Class / Beginners” is about the basics. How to move in Thaiboxing, how to stand right (your “stance”), how to punch & kick and how to defend yourself against thoses punches & kicks. This will take some time- Muay Thai is not a sport you can master in a few days.
We train barefooted and mainly wearing guards (mouth, shin, etc.). At the beginning you will be ok without own equipment, but if you are planning to stay on buying your own does make sense.

Muay Thai Technical Class Intermediate

Level: General / Intermediate
Requirements: Basic techniques in Muay Thai and mouth guard

For this class you should be confident in all the basic offensive & defensive techniques and know how to hold pads. Open to intermediate and advanced trainees.
The course is about the basics of Thaiboxing and about improving your technique. It is about working various distances, footwork and tactics. We will be practising combos with a partner or with pads, clinching and sparring.
Previous sparring experience is not required.

Muay Thai Technical Class Advanced

Level: Advanced
Please do not attend this class of your own accord. Minimum previous training required is 2 years as well as a coach’s recommendation. Please ask a coach if you can attend or wait until a coach refers you to this class of their own accord.

This class is for people who know how to defend themselves against punches and kicks and are confident in offensive techniques. Please bring your own protective guard, hand wraps and gum shield.
The aim of the course is to improve your technique and tactics. Instructed sparring is part of every session. Albeit it is an advanced class we place great emphasis on the fact that everyone can train according to their own abilities.
Of course you can go barking mad if you like but it is also ok to train in a more relaxed way. It is paramount to us that we all look after each other – but also that everyone gets their do.
Our sophisticated muay thai fighters can participate in tournaments.

Fitness and Conditioning

All levels
Our Fitness and Conditioning class combines classic fitness training with Thai – and Kickboxing elements.
The first part consist of a warm-up, strengthening exercises and stretching. The second half is a made up as a conditioning circuit with lots of boxing and kicking stations.
Conditioning classes are great preparation for technical classes as we build up the muscles we need to protect the body from injuries. And we also boost our condition, coordination, reflexes and speed/reaction time. If you’re mainly interested in getting fit and you’re looking for an interesting workout, you’re spot on here too.

Back and Core Training

All levels.
Back & Core Training is a fitness class. It is designed for people without or with only very slight back problems.
The class is made up of power, balance and coordination exercises combined with body perception elements as well as stretching and relaxation units. We will be focusing on strengthening the core muscles (front and back) and the supporting (deep) muscles, as well as on relaxation.
You can attend this course as a single class (without membership) and is refundable by your German NHS (course name: “Haltung und Bewegung durch Ganzkörpertraining”). Please check our homepage for the dates when the next course is due to start.


Requirements: None.
Yoga is a combination of physical exercises (Asanas), breathing exercises (Pranayama) and basic meditation (conscious focusing of attention).
The physical exercises are meant to improve the stability as well as the flexibility of the body and to induce a sense of lightness and effortlessness.
These can be flowing, powerful successions of Asanas, but also ones (positions) that are to be held for a longer period of time, thus strengthening the deep core muscles and at the same time increasing flexibility by using our own strength and power. Not only is the respiratory capacity enlarged by the conscious and mindful way of breathing, but it also is a great stress relief and can help us become clearer and more calm. Next to the exact body positioning and inner muscle activities there is room to experience sensations and gain consciousness for your body. Letting go and relaxing is also a part of Yoga, resulting in an inner and outer balance.

Pad Work

Level: Intermediate
Knowledge of basic Muay Thai techniques is required to join this class

This is a mixed conditioning and technical class. An intense warm-up is followed by combos, using Thai kick pads and focus mitts. The aim is to not only get in a good workout, but also perfect your technique and learn how to hold pads correctly. The class ends with strengthening exercises and stretching.

Padwork and Muscle Toning

Level: Intermediate
Knowledge of basic Muay Thai techniques is required to join this class

This training is open to people training at intermediate level and in good physical shape. This is an important requirement as we will be working with Thai pads, so a good grasp of all the basic techniques is essential. The first part is to burn off energy. The strengthening part requires you to be in good physical shape. The exercises needed to be carried out correctly as we will in part be training with heavy weights.


Requirements: none.
The name speaks for itself: it’s all about muscle building. Different muscle groups are trained, with free weights and the barbell. In case this type of training is new to you, start with little weights until you’ve learned the proper techniques. Later on you can add more weights.


Requirements: None.
This class focuses on the principal defense and offense boxing techniques and boxing counters. Interval and circuit training, partner exercises, weights and bag / padwork as well as shadow boxing and supervised light sparring will improve your reflexes, your speed, strength, stamina and flexibility of arms and legs alike.
The class is for all levels and explicitly addresses people who mainly practice Muay Thai and would like to improve their boxing technique.


Basics, 8 units á 90min, 1x per week with coach Fritte
Requirements: obligatory registration, constant group
Feminist self-assertion stands for empowerment on many different levels. It includes the perceiving and defending of one’s own boundaries, as well as the many different ways of saying ‘no’ and sharing experiences and feelings with other FLINTA*. To me, it is also about experiencing solidarity, reclaiming spaces together and much more. During this 2-month course, we will be working on
these topics together, bringing the keywords to life with different exercises and methods while focussing on your own approach to the topic.
We will be working with movement games and role plays, as well as techniques from experiential education and theater pedagogy. There will be a lot of room for exchange and reflection. The shared experiences will be embedded and discussed in the context of social power relations. We can be there for one another or simply be angry together, either loudly or quietly. Within the protected
framework of the course, we aim to try out and develop different strategies that we can later put into practice in our everyday life as well as in challenging situations.
The course will be held in german language. My aim is to make space for the different perspectives and life realities of all participants and to offer a solidary and discrimination-sensitive framework.
You can find more information on my personal background and my social positioning in the trainer descriptions (Fritte).
You sign up for an 8-week course, taking place once a week with sequential units based on each other. So please consider carefully if you are able to participate in all the trainings. A cross-entry is not possible.

Self Defence and Muay Thai für Girls, Inter, Trans and Non-binary, ages 9-12 and 6-9

Our training is about…
…having fun exercising
…finding out what your strengths and weaknesses are …learning how to defend yourself
…being allowed to be loud
…testing your own limits (and those of others!) …showing how strong you are

These three things are important to us:
Fun & Games
We want all participants to have fun and to enjoy exercising. So there will be lots of fun & games. And we don’t want to play against each other but together!

Technique and Sports
We will teach you the basics of Thai Boxing, which will enhance your flexibility and allow you to use your strength and power. We will be boxing and kicking punching bags, jumping rope, toning muscles and stretching. You will really get your fix! All exercises with a partner will be in light contact, i.e. only kicking or boxing very lightly, so noone will get hurt.

Defense and Empowerment
We want all girls, inter-, non-binary- and trans-kidz and -youth to know their strength, believe in themselves and go through life with their heads held high! Sadly, they are often victims of assault. In the trainings we will therefore provide opportunities to talk about anger, fear, conflict and violence. Together we will learn to deal with these feelings and to defend ourselves. You will learn what your individual strengths and skills are and how to develop the defensive strategies that are best for you.

Muay Thai 12-17 yrs for girls*, inter*, trans* and non-binary

All levels. Free trial possible anytime.
This training session is about Muay Thai. “Muay Thai” is the thai word for “Thai boxing”. In Thai boxing we learn how to box, kick and throw knees. We train our sense of balance, coordination skills, speed, power and endurance.
The class is challenging and sometimes strenuous, but the fun of it all is always the most important thing!

Self-assertion & self-defense training for MINT* from 14-18 years

[MINT* [german] stands for girls, inter*, non-binary and trans* children and youth]

Are you familiar with this?
Annoying looks, stupid remarks, “well-meant compliments”, inappropriate touches and much more.
Don’t want to get dragged down by it anymore?
Join our self-assertion and self-defense course.

Learn to…
… trust your gut instead of doubting it.
… set limits instead of enduring situations.
… say no and to react to stupid remarks instead of going home dejected.
… how to connect with others who are experiencing similar things.

In the course there will be space for…
… exchange about experienced discrimination.
… mutual support.
… fun and movement.

Everything is possible, but nothing is necessary!
Already during the course you learn to respect your own limits and to articulate your needs. You decide how much you want to share, which exercise you want to participate in, what is too much for you and when it is time for a break.
How? The course includes exercises in groups, in pairs and alone.
What? Conversations, role plays, body work (e.g. perception exercises), liberation techniques, movement and much more.
Registration via mail to: mint @

The classes are open to all people who identify as Girls, Inter, Trans, Non-binary or Agender.