The format · read before your first class
A class that runs on a clock.
No choreography to memorise, no wondering how long is left. The room runs on a timer projected on the wall: when it says WORK you move, when it says REST you breathe. Everyone starts and finishes together. Here's exactly how each format is built.
Interval breakdown · every round published
The rounds, on paper.
Strength
8 rounds · 40s / 20s · 45:00 · RPE 7
Rounds 8
Work:rest 40 / 20
Total 45:00
Intensity Heavy, controlled
HIIT
10 rounds · 30s / 15s · 40:00 · RPE 9
Rounds 10
Work:rest 30 / 15
Total 40:00
Intensity All-out
Conditioning
6 rounds · 60s / 30s · 50:00 · RPE 6
Rounds 6
Work:rest 60 / 30
Total 50:00
Intensity Steady engine
Your first class
What the first 45 feels like.
- ArriveCome ten minutes early. Your coach walks you through the board and scales every movement to you before the clock starts.
- Warm-upFive minutes on the clock, whole room together — enough to be ready, not enough to be tired.
- WorkThe timed blocks. You'll never be lost: the next movement is on the wall, the coach is calling the change.
- LeaveBuzzer, quick stretch, done. First class is on the intro offer — you risk nothing but 45 minutes.
Kit list · bring / provided
What to bring.
- BringTrainers you can lift and run in, a water bottle, and a small towel.
- WearWhatever you'll move hard in. No dress code, no mirror wall to dress for.
- ProvidedAll equipment, chalk, and a filtered water station. Loaner shoes if you forget yours.
- SkipYou don't need experience, a certain fitness level, or your own gear. Just book and turn up.
Next step · book a class
Read enough. Get on the clock.
First class is on the two-week intro. Pick a time that suits, we'll scale the rest.
Book opens your booking platform in a new tab.