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Functional Fitness · Weekly programming

Functional
Programming.

A breakdown of our functional classes: what each day of the week is for, and how it builds your fitness.See the week

No random workouts

Every day has
a purpose.

Our programming follows a structured weekly system designed to develop all areas of fitness. Rather than doing random workouts, each day has a specific purpose, ensuring members build strength, endurance, skills, and overall fitness in a balanced and progressive way.

While the workouts change each week, the theme of each day remains consistent so members can continue to improve and track their progress over time.

01 · Monday

Metcon Monday

Engine

Metcon Monday is all about building your engine.

These sessions focus on longer-duration conditioning workouts, typically lasting 30 to 40 minutes, designed to improve aerobic capacity, cardiovascular fitness, and overall endurance.

Benefits

  • Improves cardiovascular health
  • Builds aerobic capacity and stamina
  • Increases energy levels and work capacity
  • Enhances recovery between efforts
  • Supports development of overall fitness
  • Develops mental resilience and pacing strategies

02 · Tuesday

Tank Tuesday

Strength

Tank Tuesday is dedicated to strength and resistance training.

These sessions focus on developing muscular strength.

Benefits

  • Builds full-body strength
  • Increases lean muscle mass
  • Improves bone density
  • Enhances joint stability and injury prevention
  • Improves posture and movement quality
  • Supports long-term health and longevity
  • Increases confidence in everyday activities
  • Creates a stronger foundation for all other training

03 · Wednesday

WOD Wednesday

Skill + conditioning

WOD Wednesday combines skill development with conditioning.

The session begins with either gymnastics training (bodyweight strength and control) or Olympic lifting (barbell-based power and technique). We then move into a conditioning workout that incorporates some of these movements at lighter loads and higher repetitions.

Benefits

  • Develops technical movement skills
  • Improves coordination and body awareness
  • Builds strength, power, and athleticism
  • Enhances balance, mobility, and control
  • Reinforces movement patterns under fatigue
  • Creates a well-rounded approach to fitness

This day bridges the gap between strength, skill, and conditioning, helping members become more capable and confident in what their body can do.

04 · Thursday

Threshold Thursday

Test + your goals

Threshold Thursday begins with a short conditioning workout or energy-system-based testing piece designed to measure and improve performance.

The second half of the session is our “Choose Your Own Adventure” component, allowing members to focus on their individual goals.

Members can:

  • Follow their own training plan
  • Practice specific skills
  • Complete a programmed strength workout
  • Complete a programmed conditioning workout

Our coaches are always available to help guide members towards the option that best supports their goals.

Benefits

  • Improves fitness benchmarking and progress tracking
  • Allows individualised training within a group environment
  • Provides flexibility for different goals and experience levels
  • Encourages skill development and personal growth
  • Helps members address weaknesses and build strengths

05 · Friday

Full Send Friday

Team + fun

Full Send Friday is our fun, high-energy end-of-week session.

These workouts combine strength and conditioning into one workout, often completed with a partner or team.

Benefits

  • Develops both strength and fitness simultaneously
  • Creates a fun and motivating training environment
  • Builds accountability
  • Encourages teamwork and support
  • Provides variety and challenge
  • Finishes the training week on a high note

These sessions are designed to be challenging, rewarding, and enjoyable.

06 · Saturday

Split Saturday

Your choice

Split Saturday gives members the opportunity to choose the style of training that best aligns with their goals.

With two coaches running separate sessions, members can choose between

Strength TrainingorConditioning Training

Benefits

  • Provides flexibility and choice
  • Allows members to prioritise their goals
  • Offers additional strength or conditioning exposure
  • Supports individual progression
  • Ensures training remains relevant to each member’s needs

Whether you’re looking to get stronger, fitter, or both, Split Saturday allows you to tailor your training experience.

Overall

Balanced.
Purposeful.

Our weekly structure ensures that members aren’t just getting a good workout, they’re following a balanced and purposeful program.

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