Every class is coached, capped at six lifters and built on the same barbell lifts. Your plan covers all five programs, so you can switch when your goal does.
Five programs,one floor.
Strength Club
Squat, press, deadlift and bench in groups of six, with a little more weight every week you show up.
For anyone who can already move a barbell, or has finished Foundations. Most members are here.
The lifts. Back squat, bench press, overhead press, deadlift, power clean.
One session, 60 minutes
- Warm-up10 min
- Main lift, five sets25 min
- Second lift15 min
- Carries or rows10 min
Recomp
Two lifts, then fifteen minutes on the sled, rower or bike. Lose fat and keep your muscle.
For members whose main goal is fat loss. No jumping, no burpees, nothing you have to learn on the spot.
The lifts. Front squat, trap bar deadlift, dumbbell press, sled push, kettlebell swing.
One session, 60 minutes
- Warm-up10 min
- Strength pair30 min
- Sled, rower or bike15 min
- Cool-down walk5 min
Athlete
Jumps, sprints, the Olympic lifts and heavy strength, planned around your season.
For adults who play: rec league, masters track, jiu-jitsu, surf, pickleball. Sixteen and up with a parent at the intro.
The lifts. Power clean, hang snatch, box jump, split squat, push press.
One session, 60 minutes
- Warm-up and sprint drills15 min
- Jumps or throws10 min
- Clean or snatch20 min
- Strength15 min
Strong at 40+
Strength for people over forty who want to keep lifting without flaring a knee, back or shoulder.
For members over forty, including those coming back from an injury their doctor has cleared them to train around.
The lifts. Trap bar deadlift, box squat, landmine press, chest-supported row, suitcase carry.
One session, 60 minutes
- Longer warm-up15 min
- Trap bar or box squat20 min
- Press or row15 min
- Balance and carries10 min
Foundations
Four weeks, two sessions a week, learning the five lifts with an empty bar.
For anyone who has never lifted, or hasn't in years. It ends after eight sessions and does not renew.
The lifts. Goblet squat, Romanian deadlift, bench press, overhead press, hang clean.
One session, 60 minutes
- Warm-up10 min
- Learn one lift25 min
- Practise the last one15 min
- Your log, written10 min
