Complete beginners
Your first four weeks are technique-led with an empty bar and light loads. Nobody is asked to lift heavy before they can lift well.
The class
What it actually is
This is the class most members build their week around. Each session opens with a specific warm-up for the day's main lift, moves into a heavy compound, then finishes with accessory work and a short conditioning piece. Nothing is random: the whole class runs on a twelve-week block, so the weight on the bar in week nine is a consequence of what you did in week two.
Coaches watch every working set. If your bar path drifts or your brace collapses on rep four, you will hear about it before rep five. That is the entire point of paying for a coached class rather than following a programme off the internet.
- Duration60 minutes
- Class sizeCapped at 16
- LevelAll levels
- WhereStrength floor
- Included inAll memberships
Inside the hour
How a session runs
Every Strength & Conditioning session follows the same shape, so you always know what is coming and can pace yourself accordingly.
- 0–10 min — Prep. Joint prep, ramping sets and a movement-specific warm-up for the day's main lift.
- 10–35 min — Main lift. Squat, deadlift, bench or overhead press, in five working sets at a prescribed intensity.
- 35–50 min — Accessories. Two or three supporting movements chosen to fix your weak link, not the person's next to you.
- 50–60 min — Finisher. A short conditioning piece: sled, carries or rower intervals. Hard, brief, and never at the expense of the lifting.
What to bring
Flat trainers, a water bottle and something to write your numbers on. Belts, sleeves and straps are available to borrow.
Who it suits
Is this your class?
Returning lifters
Bring your old numbers. We'll re-test in week one and build from where you actually are, not where you were in 2019.
Time-poor members
If you can only train twice a week, this is the class to pick. It covers strength and conditioning in a single hour.
When it runs
This week's slots
- Monday06:00
- Monday19:15
- Tuesday07:15
- Wednesday07:15
- Thursday06:00
- Friday07:15
- Friday18:30
- Saturday08:00
Also try
Classes that pair well
Cardio
HIIT Burn
Forty-five minutes of measured intervals. Every round has a target number, so effort is comparable week to week.
CrossFit
CrossFit Box
A dedicated skill block, then the workout of the day. Scaled and Rx run side by side, every session.
Mobility
Yoga & Mobility
Hips, shoulders, breath and long holds — designed around the restrictions people who lift actually turn up with.