Class Descriptions

Kick off your week with lower-body strength and precision. This session emphasises foundational lifts — the Barbell Back Squat and Barbell Hip Thrust — while developing unilateral balance, stability, and tempo control. Accessory movements target glutes, hamstrings, and quads to complement the main lifts, and active recovery is purposeful, short, and movement-specific. Expect controlled, high-intent reps that set your baseline for progressive load over the 8-week block.

Build upper-body strength with intent and control. This session prioritises cornerstone lifts like the Barbell Bench Press and Dumbbell Overhead Press while integrating unilateral push/pull work to enhance shoulder stability and core engagement. Active recovery movements, like push-ups and burpees, complement the strength work without detracting from load progression. Precision and tempo are critical — every rep counts.

Push your conditioning to the max with partner-based, high-intensity intervals. Alternating between cardio and strength stations, you’ll develop full-body power, speed, and anaerobic endurance. Track rounds and reps to measure progress week to week. This session also primes athletes for fatigue management under high-output conditions.

A full-body strength session designed to fortify your core, trunk, and total-body control. This class alternates main lifts (Front Squat, Single-Arm DB Press, Barbell Push Press) with short, purposeful active recovery that builds lactic stress without compromising technique. Precision, tempo, and progressive overload are the priorities.

Finish the strength week with lower-body control. This session emphasizes slower eccentric tempo and unilateral movements, targeting both quads and the posterior chain. Main lifts include Front Squat, Bulgarian Split Squat, Barbell Deadlift (tempo), and Step-Ups. Active recoveries are short but lactic-inducing, designed to complement your strength work.

Finish the week with a high-intent upper-body session focused on controlled tempo, unilateral balance, and shoulder stability. This class emphasizes cornerstone lifts such as the Barbell Bench Press and Dumbbell Overhead Press, performed with slow eccentric phases and deliberate pauses to maximize strength gains and movement quality. Accessory exercises target upper chest, back, and midline stabilization, while active recovery movements like push-ups or hold pulses maintain intensity without compromising technique.

A high-output conditioning class designed for power, precision, and repeatability. Through short, timed AMRAP blocks and explosive full-body movements, members push cardiovascular and muscular endurance simultaneously. Tracking rounds each week provides measurable progress and fosters competition.

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.