I was at the Sydney one. Flew in overnight and then out on the same day. Don't get me started on that mess. S&C had roughly 45 min in the classroom, then about an hour out on the field. Skills coaches had alot more time.
What they told us at the single "upskilling" session I had was a waste of time. It was ~60 minutes of the ARU showing us how to do pushups, squats etc. I used exactly 0% of it and did what I thought was needed by the boys instead.