Strength
Squat, press, pull. Linear where it works, undulating where it stops.
Intensity 5 of 5 · Barbell
EIGHT WAYSTO TRAIN.
Every one is written, progressed against real numbers and retested every twelve weeks. Most members run one as their main programme and add a second once a week.
46 coached sessions a week
Capped at 8–12 people
Included with every membership
All eight programmes
Boxing
Technical striking and pad work. Optional sparring, never assumed.
Intensity 5 of 5 · Striking
Athletic Performance
Speed, power and change of direction for people who compete.
Intensity 5 of 5 · Sport
Personal Training
One coach, one hour, entirely yours. Bookable by the block.
Intensity 3 of 5 · One to one
Pairing
WHAT GOESWITH WHAT.
Two programmes a week is the sweet spot for most people. These are the pairings our coaches suggest most often — and the one we talk people out of.
A
Strength + Conditioning
The default. Three barbell sessions and two easy engine sessions a week. Nothing competes, and the conditioning makes the lifting recover faster.
B
Hypertrophy + Mobility
High volume needs range to stay safe. One mobility session a week keeps shoulders and hips honest while the training load climbs.
C
Boxing + Strength
Skill work early in the week, heavy work later. Boxing sharpens everything, and it is the fastest route to enjoying conditioning.
×
Athletic Performance + Conditioning
The one we usually refuse. Sprint work only produces anything when you arrive fresh, and five hard sessions a week guarantees you will not.
Start here
FIRST SESSIONIS ON US.
Ninety minutes with a coach — movement screen, a few working sets, and an honest conversation about what you want. No contract, no obligation.