Foundation Strength
Learn the five lifts that everything else is built on, with a coach at every rack.
- Duration
- 55min
- Intensity
- Energy
- 420kcal
- Max in class
- 12people
What to expect
- 1
Warm-up that earns its place
Ten minutes of mobility and bar work so the first heavy set feels easy.
- 2
One lift in focus
Squat, hinge, press, pull or carry: you spend 30 minutes on a single pattern, coached rep by rep.
- 3
Written loads
Your numbers go on the whiteboard and into your card, so next week starts where this one ended.
Foundation Strength is where most members begin. Twelve people at most, a coach for every four, and a clear rule: technique first, load second. You will not be asked to lift anything you have not been shown how to lift.
Each session is built around one movement pattern. By the end of your first month you will have been through all five, and you will know your starting numbers for each.
Who it suits
People who have never touched a barbell, people coming back after a break, and people who have lifted alone for years without anyone watching their form. Everything has a lighter option and a harder one.
More to try
Barbell Club
60min
Heavy, quiet, programmed. Squat, bench and deadlift cycles for people who like numbers going up.
Kettlebell Lab
50min
Swings, cleans, carries and getups. Strength and conditioning in one hard, tidy hour.
Engine
45min
Forty-five minutes of intervals on rowers, bikes, sleds and floor work. Built to leave you spent and smiling.