programs
We focus on training not exercising, which is why each session is designed with a specific, performance-based goal in mind.
All our programs are structured around the body’s energy system continuum. Whether you're aiming to increase your maximal squat strength, improve your 1km row time — or both — we’ve got you covered!
METCON
A high-intensity program designed to improve the body's overall metabolic conditioning and efficiency. This mixed modal program combines constantly varied functional movements, ergs and running to target both your anaerobic and aerobic systems. Expect heavier weights, maximal force output and higher skill acquisition.
GROW
In essence, this is our functional body-building program targeting your ATP-PC and glycolytic energy system. Implementing various exercises and methodologies, we bring you a unique muscle-building program. Learn how to build muscle the right way with our expert guidance and instruction on proper form.
STRENGTH
Following periodised cycles of 8-12 weeks, you will develop a solid foundation of strength in the major lifts (squat, bench & deadlift). With this program targeting predominately your ATP-PC and ATP system, you will improve your efficiency in maximal force output. You will be guided through proper technique, ensuring you are technically proficient and executing each movement safely.
CAPACITY
Through the use of monostructural movements such as erg machines and running, you will learn to build your aerobic base through sub-maximal efforts. Expect lighter loads, longer efforts, and simpler movement patterns. If you are looking to improve your body's ability to utilise oxygen, or simply put, to get "fit," this is for you.