Our sessions

Find the right session for you.

Six coached sessions under one system. Each is structured, scalable, and built on clear progression — so you always know what you're doing and why.

Not sure where to start?

Find your session in 30 seconds.

Answer three quick questions and we'll point you at the session that best matches your goals.

Question 1 of 3

What's your main goal?

How often do you want to train?

How would you describe your experience?

Your recommended session

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Based on your answers, here's where we'd start you:

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Members in a Blend class
Strength + striking

Blend

60 min Spice level 🔥 🔥 🔥 🔥🔥 🔥

Our half and half session combining strength and conditioning — featuring EMOMs, AMRAPs, Chippers, and Tabata. Go the full 45-minute workout or blend it with Muay Thai combos for that extra edge.

What to expect
  • 25 min: functional strength and conditioning piece
  • 20 min: Muay Thai combo work — pads or bag
  • Coached and scaled across both halves
Ideal for Members who want a strength and conditioning hit — with the option to blend in Muay Thai for that extra edge. Beginner-friendly either way.
View Blend timetable →

Want to try first? Drop in on a Saturday — free for all fitness levels with a Saturday Community Sweat Pass. Register here →

Dumbbell strength work in an Evolve class
Strength & mobility

Evolve

60 min Spice level 🔥 🔥 🔥 🔥 🔥

Full-body strength and conditioning, layered with mobility and endurance to build a strong, well-rounded engine.

What to expect
  • Mobility-focused warm-up
  • Full-body strength block — coached, scaled to your level
  • Fun challenge zone — a conditioning finisher with a twist
Ideal for Members who want to build lean muscle, move better, and enjoy the challenge. Beginner-friendly.
View Evolve timetable →
Members of all ages training in an Elevate class
Engine & endurance

Elevate

60 min Spice level 🔥 🔥 🔥 🔥 🔥

High-intensity training with your choice of functional or endurance-focused workouts — built for performance.

What to expect
  • Movement-focused warm-up
  • Functional volume piece — repeatable, scalable
  • Sustained engine work to build endurance
Ideal for Members with some baseline cardio fitness who want to build a stronger engine — suits all ages.
View Elevate timetable →
High-intensity conditioning session
Conditioning & skill

Intense

60 min Spice level 🔥 🔥 🔥 🔥 🔥

A session built around skills and advanced lifts, blended with conditioning — with scalable options to build up and level up.

What to expect
  • Dynamic warm-up to prime the body
  • Skill or technical lift — coached and scalable to your level
  • EMOMs or zone-based conditioning piece — measurable output
Ideal for Anyone who wants a fast-paced session — every skill scales, so confidence isn't a prerequisite.
View Intense timetable →
Athlete lifting a heavy barbell
Strength foundations

Heavy

60 min Spice level 🔥 🔥 🔥 🔥 🔥

A strength-focused session built around heavy lifts and accessory work across push, pull, and lower body — designed to build real strength.

What to expect
  • Thorough barbell warm-up
  • Main lift session — push, pull, or lower focus, prescribed sets and reps
  • Optional accessory work to reinforce the lift
Ideal for Anyone who wants to get genuinely strong — no prior lifting experience required, beginners welcome.
View Heavy timetable →
Muay Thai / Empower pad work
Striking & cardio

Empower

60 min Spice level 🔥 🔥 🔥 🔥 🔥

A full hour of Muay Thai pad work and combos — sharpen your skills, build conditioning, and bring the heat.

What to expect
  • Combat-sport warm-up
  • Combo instruction with coach demonstration
  • Pad and bag rounds — technique with cardio output
Ideal for Anyone who wants a fitness-driven intro to Muay Thai — beginners welcome.
View Empower timetable →

Unsure which session suits you? Come try one.

Your 7 Day Experience gives you access to every session. Train with the team, meet the coaches, and see what fits.

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