Class Descriptions

Monday drops the slow, grinding tempos and introduces Contrast Training. You will step up to a heavy, wave-loaded compound lift to shock your nervous system, immediately drop the weight, and unleash that raw neural fire into an unweighted, max-effort plyometric jump. By tricking your brain into recruiting emergency fast-twitch muscle fibres, we build elite athletic power and dense lower-body tissue. No pacing allowed. Touch the bar and attack the ceiling.

This day is built to carve out upper-body power and muscle thickness without beating your joints into the floor. We are stripping away the slow eccentrics and focusing entirely on Explosive Concentrics. Every press, row, and fly is executed with maximum speed and intent on the way up, followed by a natural, controlled descent. By minimising joint strain, we can handle heavier loads with hyper-clean mechanics to maximise upper-torso hypertrophy.

The days of long, steady cardio survival pacing are officially over. Wednesday is a direct assault on your Anaerobic Threshold. We have engineered short, high-output, redline-intensity intervals paired with strictly enforced, calculated rest windows. The goal isn't just to see how high you can spike your heart rate—it’s about testing how fast you can clear lactic acid and drop your heart rate back down during the recovery gap. Build an engine that drops from 180 to 120 in seconds.

Power is completely useless if your core can’t transfer it. Thursday is where we build your rotational armor. Expect heavy sandbag carries, rotational landmine work, and uneven, asymmetric suitcase loads that want to tear your posture apart. By forcing your midsection to stabilize against heavy, unpredictable, and shifting forces, we ensure your core becomes an unbreakable shield capable of protecting your spine under explosive athletic stress.

Welcome to the clock. On Friday, we throw out traditional set-and-rep structures and hand you a tight, 7-to-10-minute "Density Box." You will be given a specific circuit of movements, and your only mission is to lock in and hunt down as many total rounds as humanly possible before the buzzer sounds. You will track your scores week over week, chasing performance density to create massive blood pooling and forge hyper-dense, lean muscle tissue. You vs. You.

The Apex Hybrid is our premier weekend block—a high-octane, full-body engine builder designed to push your aerobic and anaerobic thresholds to absolute capacity. This session bridges the gap between raw cardiorespiratory power and heavy mechanical strength. Instead of flying through lightweight, frantic cardio movements, you will be locked into massive 12-minute block zones. Each zone tests your ability to transition flawlessly from a maximum-effort engine piece (Rowers, Outdoor Sprints, or Locomotive Sprints) straight into heavy, controlled compound lifts (Devil Presses, Heavy Deficit Lunges, and Romanian Deadlifts). The true challenge of this session isn't just surviving the cardio—it's learning how to drop your shoulders, control your breathing, and brace your spine to move heavy loads safely while your heart rate is redlining.

A slow, feel-good session designed to help you unwind and move better. This class focuses on deep stretching to release tight muscles, improve flexibility, and reduce built-up tension. We finish with a short guided meditation to calm the mind, reset your focus, and support your overall mental wellbeing.

Open Gym is a dedicated time slot where you can come in and train however you like, using all of our equipment. Think of it like a traditional 24-hour gym session, where you’re free to follow your own workout plan at your own pace. If you’d like some extra support, our team is always on-site to help with form, technique, or to provide a workout program if you need one.