Go further together.
If you want to go fast, go alone. If you want to go far, go together.
You work in small groups through chipper style workouts, splitting the work between you.
What does a Team Sweat session look like?
Forty minutes. You start as six and break into threes.
3000 or 2500m on the ski
All six working across both machines, any order
Coach: keep the bike close behind the ski so nobody waits. Once both distances are done, the six breaks into threes.
5 rounds 30 wall balls, 20 box jump overs, 10 burpee box jump overs
Repeat both as many times as you can
Coach: on the dumbbells it is two working, one resting, swap when you like. On the wall ball and box it is one working, two resting, so keep changeovers quick.
What happens after a Saturday class?
Grab one of our smoothies to refuel, a coffee & a debrief with the SPACE community.
Learn the lifts.
A weekend hour built around Olympic lifting. Power cleans and the clean and jerk, with an introduction to gymnastics in toes to bar and handstand push ups, finished with team conditioning.
Suitable whether you are starting from scratch or building on a current skillset.
What does a Team Hybrid session look like?
Sixty minutes, five blocks. Skill, then the lift, then conditioning.
Then strict knee to elbow, beat swings, handstand push up negatives, shoulder shrugs on the wall
Already strong? Four sets of fifteen
Coach: consistent rhythm, do not break the kip. If the kip goes, cap the set at six and rest.
Without 5 sets of max reps in a pike from floor or box. Same volume, scaled position
Coach: head to the floor, knees to chest, press to lockout. It is a push, not a jump.
Then 2 sets of 3 at 75 per cent of that
Coach: build over six to eight sets. If the technique goes, the weight stops going up. Reset every rep, no touch and go.
Min 2 12 to 15 jumping chest to bar
Min 3 18 to 20 butterfly sit ups, or 10 to 12 V ups
Coach: midline and pulling capacity. Get the calories inside 45 seconds so you keep the rest.
Block three carries two versions, one for people who already have the movement and one for people who do not. Both do the same volume. Every session is written this way.
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.
