Seven programs.One method.
Strength, conditioning, boxing, mobility and recovery, coached in small groups or 1:1. Choose one or combine them. Your coach will build the week around you.
Lift well. Lift for years.
The core of the Lab. Squat, hinge, press and pull, programmed in blocks so the weight goes up steadily without breaking you. Every set is coached and every lift is logged.
- Movement screen before your first lift
- Four-week progressive blocks
- Technique cues on every set
- Logged lifts and monthly re-tests
- Duration
- 60 min
- Intensity
- Group
- Max 8
- Level
- All levels
Build an engine you can use.
Intervals, carries, sleds and skipping, structured around heart-rate zones rather than exhaustion. You leave worked, not wrecked, and fitter every month.
- Heart-rate zone targets
- Sleds, carries, rowers and ropes
- Scalable for every level
- Monthly benchmark workouts
- Duration
- 45 min
- Intensity
- Group
- Max 12
- Level
- All levels
Sharp hands. Clear head.
Stance, footwork and combinations taught properly, then layered into pad and bag rounds. Non-contact, coached by people who know the craft.
- Hand-wrapping and stance basics
- Pad work with a coach
- Bag rounds and footwork drills
- No sparring, no ego
- Duration
- 50 min
- Intensity
- Group
- Max 10
- Level
- All levels
Range you can actually use.
Joint-by-joint mobility, controlled end-range strength and positional work that carries straight into your lifts. Taught by our physiotherapy-led team.
- Hip, spine and shoulder focus
- Loaded end-range control
- Take-home routines
- Pairs well with Strength
- Duration
- 45 min
- Intensity
- Group
- Max 12
- Level
- All levels
Recovery is part of the work.
Guided breathwork, soft-tissue work and slow mobility to help your body adapt between hard sessions. Quiet lighting, no phones, no rush.
- Box and nasal breathing protocols
- Soft-tissue and release work
- Low-light, phone-free room
- Ideal after heavy days
- Duration
- 40 min
- Intensity
- Group
- Max 10
- Level
- All levels
Expert guidance. Better movement. Measurable progress.
A coach who knows your history, your goals and your schedule. We assess, write your program, coach every session and show you the numbers that prove it is working.
- Full assessment and goal mapping
- Individual program, reviewed monthly
- Nutrition and habit check-ins
- Progress reports you can see
- Duration
- 60 min
- Intensity
- Group
- 1:1
- Level
- Tailored
Come for the training. Stay for the people.
Three to six people, one coach, one shared plan. You get the attention of personal training and the push of a team, at a lower cost per session.
- 3–6 members per group
- Fixed weekly time slots
- Shared 12-week program
- Quarterly re-testing
- Duration
- 60 min
- Intensity
- Group
- 3–6
- Level
- Beginner to advanced
Start where you are.
Every program scales across three levels. Your coach decides when you are ready to move up, based on the numbers, not on a calendar.
L1Foundation
FlipFoundation
Learn the patterns. Squat, hinge, push, pull and brace with confidence. Weeks 1–12 for most new members.
- Technique before load
- Baseline tests
- 2–3 sessions a week
L2Build
FlipBuild
Progressive loading in four-week blocks. Strength climbs steadily, conditioning gets serious and recovery becomes a habit.
- Percentage-based programs
- Monthly re-tests
- 3–4 sessions a week
L3Perform
FlipPerform
Specific goals, peaking cycles and competition prep. For members chasing a number, a meet, a bout or a season.
- Individual periodisation
- Video technique reviews
- 4–5 sessions a week
Balanced by design.
Here is how a Performance member might combine programs across the week.
Start your next session.
A 60-minute assessment and coached session with one of our coaches. No pressure, no hard sell. Just a clear plan for what comes next.