Nothing
is random.
Most bootcamps hand you a different workout every day. Ours follow a structured 12-week system, so every session builds on the last and your progress is measured, not guessed.
Three phases. One direction.
Foundation
Learn the movements, build technique and lay a solid base.
Progression
Increase the resistance, volume and intensity, safely and steadily.
Performance
Bring your strength and fitness together, then test it and see how far you have come.
Three core days. Build from there.
Three sessions a week is the sweet spot for results and recovery. Add more when you are ready, and our coaches will help you build the right week.
6pm · 7pm
6pm · 7pm
6pm
Small Group Training runs on Tuesdays and Thursdays for Small Group members only, with new groups launching in January.
Bootcamp
Our classic bootcamp. Teamwork, a bit of competition and plenty of energy, built to boost your fitness, stamina and work capacity.
Day 4 + Saturday Tribe
Start with Day 4 at 8am, the fourth session of your training week. Then the 9am Tribe bootcamp: more of a gathering than a class, with the whole community together. The best way to end the week.
Strength Ascent
Our 12-week progressive strength programme for members ready to get properly strong. Two coached sessions a week, every working set logged, every progression earned.
Learn
Technique, starting weights and accurate tracking.
Build
Steady progress in reps and weight, with excellent form.
Strength
Your strongest clean working sets, plus power work.
Ascent
Final build, then benchmark tests on your main lifts.
Two coached sessions, built around recovery
Tuesday is squat and bench press. Wednesday is recovery. Thursday is deadlift and overhead press. Saturday Tribe is your optional third session, and Sunday is walking and mobility.
The big lifts, coached properly
Back squat, bench press, trap-bar deadlift, standing overhead press and pull-ups, plus rows, lunges, hip thrusts, carries and core work. Every session starts with an 8-minute warm-up.
Heaviest set first
We use reverse-pyramid sets. Your heaviest set of 4 to 6 reps comes first, then two lighter sets of 6 to 8 and 8 to 10. Hit the top of the range and the weight goes up. Every set is logged in the app.
No ego, no failed lifts
No forced reps and no failed attempts. Rack safeties and spotters on every heavy set. In weeks 11 and 12 you test your five-rep best on bench, squat and deadlift, review your results and set your next 12-week target.
Includes the Standard Reset nutrition system and Monday accountability meetings with Russell.
Joining is by coach approval. You need solid squat, hinge and press technique, and no unresolved injuries.
Bjorn on 12 weeks of Small Group Training
Hear what it is really like to train in a group of six, with every set tracked and every progression earned.
The Standard Reset
Still training, but the food, routine or weekends have slipped? Six weeks of personal calorie and macro targets, the Standard Cookbook, and Monday workshops with Russell, morning or evening.
This is not about being perfect. It is about getting back to standard.
Over 40 simple high-protein recipes, the plate model, eating out guide and shopping lists. Instant PDF download, straight to your phone. Nothing is posted.
Buy the ebook, £29