Your first class
Learn the movement first. Add weight once you feel familiar with your chosen option.
01 / OUR TRAINING FORMATS
THREE WAYS.
YOUR FOCUS.
What happens in a session? What does it feel like? And who coaches you? Find more than a class name here.
All content and class structures are illustrative concepts, not individual training recommendations.
STRENGTH & TECHNIQUE / 50 MIN / MAX. 12 PEOPLE
STRONG
UNDERSTAND MOVEMENT.
MOVE WEIGHT.
A dumbbell is not a test you must pass. In Strong, practise basic movement patterns with time for questions, repetition and a suitable option. A shared framework provides direction. Your load is discussed individually.
- What you practise
- Squat, hinge, push, pull and carry
- What you use
- Dumbbells, kettlebells and free weights
- The rhythm
- Controlled repetitions with deliberate rest periods
A session, step by step.
- 08 MIN
Arrive
Warm up together and prepare the movements.
- 12 MIN
Understand
Your coach demonstrates the exercises and offers options.
- 25 MIN
Practise
Several working blocks, personal guidance and rest.
- 05 MIN
Wind down
An easy finish and time for your questions.
You already train
Focus on your execution and use an appropriate load. More weight is not compulsory.
ENDURANCE & RHYTHM / 45 MIN / MAX. 12 PEOPLE
ENGINE
SHARE THE ENERGY.
CHOOSE YOUR PACE.
Bikes, rowers and functional stations keep Engine varied. Alternate work and rest rather than chasing somebody else's pace. The group brings energy; the coach provides a clear structure.
- What you practise
- A mix of endurance stations and straightforward movement tasks
- What you use
- Bikes, rowers, light weights and bodyweight
- The rhythm
- Timed intervals with your own intensity choices
A session, step by step.
- 08 MIN
Get oriented
Warm up, learn the stations and ask questions.
- 10 MIN
Find a rhythm
A first block with plenty of room to adapt.
- 20 MIN
Keep going
Further stations with rest and clear transitions.
- 07 MIN
Ease off
An easy finish, put equipment away and take a breath.
Your first class
Start calmly, learn the stations and use your rest. Every round does not have to look the same.
You already train
Stay controlled across several intervals. The focus is your rhythm, not overtaking others.
MOBILITY & CONTROL / 45 MIN / MAX. 10 PEOPLE
RESET
LESS SPEED.
MORE ATTENTION.
Reset brings a calmer rhythm to your training week. Guided mobility, balance and controlled movement take centre stage. The aim is not the largest possible range, but paying attention to the movement available to you today.
- What you practise
- Mobility, balance and deliberate movement control
- What you use
- Mats, light equipment and open space
- The rhythm
- Calm transitions with time to explore
A session, step by step.
- 08 MIN
Arrive
Set the day aside for a moment and start moving.
- 15 MIN
Explore
Guided mobility with understandable options.
- 15 MIN
Control
Practise balance and calm movement sequences.
- 07 MIN
Finish
Slow down and discuss questions about the session.
Your first class
Simple options let you make movements smaller. A particular level of flexibility is not required.
You already train
Take time over details. A slow, controlled option can call for fresh attention.
KEEP EXPLORING
NOT SURE
WHERE TO START?
An initial conversation is part of the concept. Learn how your visit could unfold.
CHOOSE WITHOUT DIFFICULTY STARS
WHAT SUITS
YOUR START?
Compare structure and atmosphere. No medical recommendation or performance ranking.
All adaptations are illustrative examples. A real coach would need to review the actual session; symptoms are neither requested nor assessed here.