Strength & Sweat · Glasgow West End

Strength and Sweat classes.

Strength is a coached functional strength class using dumbbells and kettlebells. Sweat is forty five minutes of mixed conditioning on the ergs and the floor. Both are programmed in blocks and both are coach led.

45 mins
The length of a Sweat class.
4 formats
Sweat rotates mixed, team, solo, pairs.
2 sessions
Strength alternates A and B.
Every level
Everything scales.
Strength

What is a Strength class?

A functional strength class using dumbbells and kettlebells. Expect squatting, bending, lunging, pushing, pulling and core work, with specific sets and reps and a coach on the fundamentals throughout.

Each session opens with movement prep built for that day rather than a generic warm up.

Built in three blocks
—Movement prep for the day
—Block one, the main loaded work
—Block two, accessory and core
—Two versions, A and B, alternating
Coached strength session at SPACE using dumbbells
Session snapshot

What does a Strength session look like?

Two real sessions from the same week.

Session A
Solo & pairs
1
0 TO 10 MIN
Movement prep
Thread the needle, spiderman rotations, side lunge with ankle reach. Then 20 air squats, 20 scap push ups, 20 plank shoulder taps, 20 down ups.
2
12:00 EMOM
Block one
Min 1 5 to 10 landmine squats
Min 2 10 to 12 heel elevated goblet squats
Min 3 16 to 20 prisoner lunges
Coach: the lift is in the first minute. Scale the reps, keep the load. The other two are structural balance work.
3
15:00 ROLLING
Block two
4:00 Pendlay rows and barbell RDLs
4:00 B stance dumbbell RDL and row
4:00 reverse crunches and pike leg lifts
Session B
Pairs & solo
1
3 × 2:00
Movement prep
Cat cow and spiderman rotations. Deep squat rotations and curtsy squats. Single arm front rack lunge and push press.
2
2 × 10:00
Block one
A dual dumbbell front squats, renegade rows, alternating V ups
B kettlebell swings, strict press, side bends
Coach: in pairs across two stations, accumulating max reps together. Density training.
3
10:00 CAP
Block two
Prone heel raises on the clock. 3 rounds of prisoner lunges, sumo high pulls, single arm overhead lunges.
Coach: everyone solo, chipper format, in order.
The kit
—Row, ski and bike
—Dumbbells and kettlebells
—Wall balls and boxes
—Your own bodyweight
Sweat

What is a Sweat class?

Our signature large group class. Forty five minutes of music and mixed conditioning on the ergs, dumbbells, kettlebells and your own bodyweight, building fitness, muscle endurance and strength under fatigue.

Every Sweat opens with a warm up built for that session. The format changes week to week.

Mixed
The group splits in half and swaps. Floor against erg.
Team
Threes. One on the machine, the rest racking up rounds.
Solo
Your own station, your own pace, start to finish.
Pairs
One works, one rests. You split the distance.
A Sweat class working with kettlebells at SPACE
Session snapshot

What does a Sweat session look like?

A team day and a solo day from the same week. Same class, different feel.

Team day
Teams of 3
1
10:00
Movement prep
0 to 4 solo. Bootstrappers, Kang squats, lunge with overhead reach.
4 to 10 teams of 3. Ski, plank walk ups, wall ball, 50 seconds each.
Coach: one person per station, rotate in the last ten seconds. Everyone covers every station twice.
2
24:00
Block one
Buy in 30 burpee box jumps, split three ways
Then AMRAP max calorie ski, plus rounds of box jumps, wall balls, kettlebell swings
Coach: someone is on the ski the whole time. The other two rack up rounds. Swap when you like.
Solo day
On your own
1
12:00
Movement prep
3:30 of spiderman rotations, TRX rows, lunge with overhead reach. 3:30 on the row or bike, pace up every 30 seconds. 3:30 of plank shoulder taps, toe touches, ski calories.
2
12:00
Block one
Floor suitcase reverse lunges and Arnold press
Erg 20 seconds moderate, 20 hard
Floor front rack lunges and hang cleans
Erg 20 seconds moderate, 20 hard
Coach: on and off the floor, moving in the last seconds of each three minutes.
3
12:00 E2MOM
Block two
A 32 or 20 calories on any erg
B TRX jackknives, shoulder taps, mountain climbers
Start here

Not sure which one suits you?

Four questions and we'll tell you which class fits how you want to train and when you can get in.

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Every level

Can a beginner do this?

Yes. Every movement has a scaled version and a coach is on the floor for the whole session, giving you the alteration and the cue to correct it. Loads and paces come from your own numbers, so you train at your level, not the room's.

—A scaled version of every movement
—Loads and paces set from your own numbers
—Coaching through the session, not just the start
—Beginners and experienced in the same room
Questions

Before you book.

Glasgow West End

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Take four quick questions and we'll match you to Strength or Sweat, or book straight in from the timetable.

Strength & Sweat
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