The Method
Every workout here belongs to a four-week block, every block belongs to a bigger rotation, and the two big lifts in every workout get written down.
You repeat the workout. On purpose.
Each block runs four weeks, and you’ll see the same workouts every week. Week one is for learning the movements. By week two you’re not thinking about them anymore, so all the effort goes into the bar instead. Add a little weight each week, and by week four you’re lifting numbers that would’ve surprised you on day one. Coaches call it progressive overload. It has worked for as long as people have lifted.
Same lift, same 8 reps, four weeks. The only thing that changes is the bar.
Just when it gets comfortable, it changes.
Your body is good at adapting. That’s why training works. It’s also why any program goes stale if you run it forever. So every month we change what we’re asking for: a hypertrophy block, then absolute strength, then volume and power, then back around. You never sit on a plateau for long, and you don’t end up strong in exactly one position and useless everywhere else.
Hypertrophy
Block 01Absolute STR
Block 02Volume
Block 03Power
Block 04No single tool builds a complete athlete.
Barbells are the backbone here, but they can’t do everything. The programming pulls from four places, and each covers ground the others can’t.
Squat, hinge, press, pull. The heavy work.
Power, conditioning, and angles a barbell can’t reach.
The targeted volume that builds muscle and keeps your joints happy.
Push-ups through handstand work. Strength you can use with your own bodyweight.
45 minutes with nothing wasted.
Workouts run as circuits. A push, a pull, core, then shoulder stability and range-of-motion work, then back around. While one muscle group works, the others rest, so you’re moving the whole class but never rushing a lift you haven’t recovered for. The fourth slot is prehab, with its own station instead of a few minutes tacked onto the warm-up.
Press, dip, push-up
Row, chin, hinge
Carry, brace, rotate
Prehab, built in
↻ Back to A1. Your push muscles have been resting for three stations.
Twelve people. One coach. Your own small team.
Capped at 12
Small enough that your coach actually watches you lift. Also small enough that people notice when you skip Thursday.
Hands-on coaching
Loads scaled to where you are, form fixed on the spot. Total beginners and longtime lifters share the same room, and both get what they came for.
Pods
Within each class you train in a pod: a few people sharing a station, counting each other’s reps, talking each other into one more round. It’s a big part of why people stay.
Your progress, in numbers.
Every workout has two main lifts, and both go into the system. The system gives them back when you need them.
Weight and reps for the two big lifts in every workout, logged. Your whole block in one place.
Walking into week three? The app shows what you did in week two and what to try today.
It watches your trend, nudges you when you’re ready for more, and settles the “should I go heavier?” debate with your own numbers.
Two ways
to start
Try the program before you commit. Both are one-time purchases with no membership attached. Arrive 10 minutes early for your first class and your coach handles the rest.
The Kickstart
$25One time
Three classes. No membership. See if the program is for you.
Claim Offer 02 // 2 Weeks UnlimitedThe Immersion
$50One time
Two weeks, unlimited. Come as often as you can and find your number.
Claim OfferReady to commit? See memberships
Not sure yet? Talk to a coach first
Book a class
Pick any time on the schedule. You’ll set up your profile as you book.
Come ten minutes early
Your coach walks you through the floor, shows you the equipment, and picks your starting loads.
Lift, and get it logged
Every working set goes into Threshold, so your second class already knows where you left off.