one method / four class concepts
Our class content is designed for the unpredictability of real life in the outside world meaning we train asymmetrically, playing with uneven loads, foot positions and grips as well as interactive partner and group drills that encourage the body to explore its full movement vocabulary.
Movement: mid-pace & mid-intensity; focusing on quality of movements to develop agility, skill and confidence before adding load or reps in other class types; working on crawls, rolls, balancing, hanging, throwing and jumping techniques
Mobility: slow pace & low intensity; active flexibility work with a subtle strength component; develops range of motion to open up new opportunities for movement while developing a healthier spine, hips, shoulders, ankles and wrists
Strength: slow pace & high intensity; using bodyweight and load where appropriate, combining isometric holds and low rep ranges for strength gains and hypertrophy, using rings, beams, ropes, parallettes and sandbags
Stamina: fast pace & high intensity; bodyweight or light resistance only, high rep ranges for cardiovascular endurance, featuring explosive plyometrics, interval training, flight-inspired sprints and fight-inspired shadow boxing