G.P.P training program 24th – 30th May

Posted 21st May 2021 by Josh Schouten


We’re back baby! Classes are back and we are focusing on the tekkers. As a whole most of you have got a good head start in the last 5 weeks. For those fresh off the couch be sure to approach these with a conservative mindset for the first couple of weeks to initiate ourselves back in. Giving yourself 4-6 weeks to get the engine running smoothly again will be the ideal scenario.


Good luck, be brave and clean your hands.


Monday – Leg & Back

Tuesday – Cleans

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Legs & Chest

Saturday – Snatch



Gymnastics – MAY/ JUNE

Posted 19th May 2021 by Anthony Masters

Hello all, so about the gymnastics this month. Last week we tested our push / pull 1RM with the structural balance test, we will revisit these tests in the summer to assess how we’ve been getting on. With that test a couple important things we are looking for is…

  •  the strength balance between your upper body pressing and pulling movements and what are the weak links
  • making sure the accessory muscles (think small muscles like rotator cuffs & traps-3s) are performing at the adequate %’s in relation to your main muscles (think big muscles like latts & pecs).


StrongCon May-June

Posted 17th May 2021 by Jenna Fisher

Fully instructed group classes return on 17th May.

Keeping in mind that this will be some people’s first time back in the gym I have done a similar format for each workout so that it is easy to follow. Once everyone is settled, the next phase will return to a different stimulus for each class.

The workouts will now rotate day every week (it was previously every 2-weeks) so if you only attend on Tuesdays for example, over the 6-weeks you will do workout 1, then 2, then 3, then back to 1, then 2, then 3. This allows you the chance to perform each workout twice to try to improve your performance but with variety from one week to the next.

StrongCon is the stepping stone between Metcon and GPP. Whereas GPP is a different workout every day, including complex barbell movements, StrongCon has only three workouts per phase featuring only the basic compound movements of back squat, deadlift, bench press and overhead press, mixed with other simpler Metcon movements. This aims to help newer people to get used to the equipment, the set-up, the movements, etc. with some certainty of knowing what they will be doing in each class. The workout is not easy but the repetition allows you to start small to test the water and build each week, tracking your progress and improving confidence.

This class is equally suitable for more experienced members – lift heavier, move faster on the cardio, and aim to improve each week. You can make personal adjustments each week to add to the variety if needed.

The program and notes can be downloaded here:

StrongCon 17th May – 27th June 

For the compound movements, workout 1 is quad dominant, workout 2 upper dominant, and workout 3 posterior dominant.

Workout 3 requires everyone to use the bikes for some high speed / low cal so partner 2 can start 1 minute after partner 1 and you can either spray the bike clean between each round or hand sanitise.

Enjoy x

Barbell Club May – June

Posted by Jenna Fisher

Fully instructed group classes begin on 17th May.

If you have been nervous about coming back to the gym then now is a good time, and Barbell Club is an ideal place to start.

The exercises are fully instructed, you can work through the program at your own pace and there is no cardio. This gives you time and energy to focus on technique. Every exercise can be scaled to suit your level of experience and the coaches are more than happy to help with this.

Barbell Club program 17th May – 13th June – pdf

For those with more experience, some notes on this month’s program: