Six formats, rotated so nothing gets stale.
The programme runs on an eight-week cycle. You will see every format below within a fortnight, and the same benchmark workouts come round two or three times a year so you can measure progress against yourself.
Benchmark WODs
The named workouts. Repeated on a cycle so your score means something the second time.
- Length
- 10 to 25 min
- Focus
- Measurable output
- Scaling
- Three versions
- Frequency
- Every 2 weeks
Strength cycle
Percentage-based squat, press and deadlift work across an eight-week block with a retest at the end.
- Length
- 25 to 30 min
- Focus
- Absolute strength
- Scaling
- By percentage
- Frequency
- 3 a week
Gymnastics skill
Pull-ups, dips, handstands and rope work, drilled properly rather than thrown into a workout.
- Length
- 15 to 20 min
- Focus
- Body control
- Scaling
- Band or box
- Frequency
- 2 a week
Engine work
Rower, bike and running intervals. The sessions members complain about and then keep returning to.
- Length
- 20 to 35 min
- Focus
- Conditioning
- Scaling
- By pace
- Frequency
- 2 a week
Partner WODs
Saturday sessions worked in pairs, with the whole class finishing together rather than drifting off.
- Length
- 35 to 45 min
- Focus
- Volume and fun
- Scaling
- Split the reps
- Frequency
- Saturdays
Active recovery
Mobility, breathing and easy aerobic work. Coached, not a stretch you do alone in a corner.
- Length
- 45 min
- Focus
- Recovery
- Scaling
- Not needed
- Frequency
- Sundays
Reading the board
Rx is not the goal.
The prescribed weight exists so the workout has a reference point. Most of the room scales, including people who have trained here for years, and the coach will tell you when scaling is the right call.
- Three scaling options written before class
- Coach sets your version, you do not have to ask
- Benchmarks repeat so progress is measurable
- Scores are optional and never posted publicly
- Week 1 to 2Learn the movements at a weight that feels easy.
- Week 3 to 8Load creeps up while the movement stays clean.
- RetestThe same benchmark, eight weeks later.
Workout questions
What if I cannot do a movement?
It gets swapped, not skipped. Every workout has a written substitution.
Do I have to do the named workouts?
No. If a benchmark is not right for you that day, the coach will give you something else.
How do I know if I am improving?
The benchmarks repeat and the strength cycle retests. That is the whole point of the eight-week structure.