PROGRAMS

  • Our 60-minute STRENGTH Programme is created with progression in mind.

    Each 14-week cycle consists of three blocks: Hypertrophy, Strength, and Performance. Within the week, our STRENGTH Programme is split into designated Upper Body days on Monday and Thursday, as well as Lower Body days on Tuesday and Friday. This provides sufficient stimulus and recovery for all major muscle groups, in order to optimize performance.

    On Wednesdays and Saturdays, FULL BODY STRENGTH is our functional bodybuilding day. With a focus on prehab, general strength and hypertrophy training, these sessions are perfect for adding some extra volume to your overall programme.

    Accessible to all levels of training, each STRENGTH session is sustainable and scalable. Expect a balanced workout where the fundamentals meet progressive overload - guiding you towards the strongest version of yourself.

  • Our CONDITIONING classes consist of 45 minutes of intense, cardio-focused work - with machines, dumbbell complexes, kettlebell movements, bodyweight exercises and more.

    The 14-week CONDITIONING Cycle consists of the In-Season and Off-Season, with two types of classes: ANAEROBIC and AEROBIC. Expect a series of tests within the In-Season, with the sessions in between being structured around improving your performance in these specific tests. Once that's done, the 7-week Off-Season is all about skill acquisition and variety in terms of movements and modalities.

    Ultimately, the goal of CONDITIONING is to build a stronger, better cardiovascular system that'll work as efficiently as possible, even during your toughest training session.

  • HYBRID S&C is curated for the hybrid athlete: a way to maximize all aspects of performance - strength, power, endurance, and movement - through concurrent training. This 60-minute class starts with strength before transitioning to skill and technique work, and ends with a conditioning finisher.

    In each cycle, you'll get two 7-week blocks of structured progression on your skill and strength components, with a test in the final week of each skill block.

  • COALITION is a little bit of everything, and is big on pushing your limits.

    This mixed-modality Sunday workout turns the whole space into your playground - with barbell work, bodyweight pods, hypertrophy supersets, team chippers, and more.

    Anything goes - so go all in.