Leg Day is one of the cornerstone sessions of our strength program and consistently one of the most popular days of the week.

This session is designed to build lower-body strength while supporting muscle development, shape and tone through a structured blend of compound and accessory movements, with a focus on quad-dominant patterns. The goal is to build strength, improve movement quality and support long-term progression, not just fatigue.

Coaches guide every session, providing clear demonstrations, technical cues, and appropriate progressions or regressions to ensure each athlete trains safely and effectively, regardless of experience level.

This is a high-demand session, so bookings are recommended.

Upper Day focuses on building balanced strength through the chest and back using foundational push and pull movements.

The session primarily targets the chest and back, with supporting work for the shoulders, biceps and triceps to ensure well-rounded upper-body development and joint balance. Programming is structured to reinforce strong movement patterns, controlled loading and long-term progression.

Coaches provide clear demonstrations, technical cues, and individualised adjustments to help each athlete train safely, confidently and effectively.

Lower Day focuses on developing strength and control through the posterior chain, with an emphasis on the glutes, hamstrings and core.

This session is designed to improve hip strength, stability, and movement efficiency while supporting muscle development, shape, and tone through the lower body. Targeted core work is layered throughout the session to strengthen the midsection, improve core control, and support a strong, stable, and firm foundation.

While complementary to Leg Day, the intent here is more targeted — reinforcing posterior-chain strength and core control to support performance, balance and injury resilience.

Coaches provide clear instruction, movement coaching and appropriate progressions to ensure athletes train with good technique and confidence throughout the session.

Arm Day is the best way to finish the week, with a focused session designed to build strength while supporting muscle definition, shape and tone through the shoulders and arms.

The session targets the shoulders, biceps, and triceps using a structured mix of compound and accessory movements. Programming is varied week to week to promote balanced muscular development, improve movement quality, and support long-term strength progress.

Coaches provide clear demonstrations, technical guidance, and individual adjustments to help each athlete train with intent, confidence, and consistency.

A conditioning-focused session targeting aerobic and lactate threshold capacity.
Longer intervals on machines and simple movements designed to improve endurance, efficiency, and
sustainable race pacing.

A conditioning-focused session targeting aerobic and lactate threshold capacity.
Longer intervals on machines and simple movements designed to improve endurance, efficiency, and
sustainable race pacing.

A structured HYROX training session designed to meet athletes where they’re at — from first-timers to race-ready competitors.

This class blends foundational conditioning, movement education, and progressive intensity with full HYROX-style station sequencing. Athletes learn pacing, technique, and efficient transitions while building strength, endurance, and confidence under fatigue.

A structured conditioning class combining erg-based intervals and aerobic work with HYROX-style movements.

Athletes develop engine capacity, pacing, and efficiency through rowing, SkiErg, bike, and treadmill work, layered with simple, scalable strength and conditioning stations.

Designed for mixed abilities, the session builds a strong aerobic base while preparing athletes for the
demands of HYROX-style racing and high-volume conditioning.

Our Boxing sessions cater to all experience levels — from first-time glove wearers to those ready for high-speed, high-skill work. Sessions focus on developing strong fundamentals while progressively layering in more advanced elements, allowing members to build confidence, coordination, and conditioning at their own pace.

Boxing Skills & Fundamentals classes break down proper stance, footwork, defence, and punch technique, teaching how to link basic movements into smooth, dynamic combinations while building strength, agility, and fight-ready conditioning. For those ready to push further, Advanced Boxing turns up the intensity with complex combos, pad work, reactive drills, and fast-paced rounds that demand sharp thinking, quick reactions, and strong retention of numbers and sequences. Whether you’re learning the basics or sharpening advanced skills, our boxing sessions are coached with intent — challenging, engaging, and built to level you up.