00—10
Warm
Empty bar, hips and shoulders. The clock has already started, so the warm-up is part of the hour rather than a queue in front of it.
01 / THE HOUR
Book thehour.Own it.
Sixty minutes, a fixed start and a barbell. You book the hour, you train the hour, you leave. No drifting, no drop-ins mid-set.
Book the hour- 05:00
- 06:00
- 07:00
- 08:00
- 09:00
- 12:00
- 13:00
- 17:00
- 18:00
- 19:00
- 20:00
02 / THE RULE
Miss the hour,miss the work.
- One hour
- Fixed start
- No drifting
03 / THE SIXTY
Four blocks.
The same shape every session, so nobody has to decide what to do while the clock runs.
10—40
The Lift
One barbell movement, worked up to the day's top set. Squat, bench or deadlift, on a three-day rotation.
40—55
Accessory
Two or three supporting movements chosen against the main lift. Dumbbells, rows, loaded carries.
55—60
Reset
Strip the bar, rack the plates, log the numbers. The floor is clear before the next hour starts.
04 / THE FLOOR
The room.
One floor, one set of kit, kept in one state. Nothing here is a machine with a diagram on it.
On the floor
Kit, not equipment
Everything on this list is on the floor during every booked hour. If it is not on the list, it is not in the room.
- Racks
- Six power racks, two competition benches
- Bars
- Eight 20 kg bars, two 15 kg bars, one trap bar
- Plates
- Calibrated steel — 25, 20, 15, 10, 5, 2.5 and 1.25 kg
- Platforms
- Four deadlift platforms, rubber over ply
- Chalk
- Loose chalk, on the floor, in buckets
- Access
- Booked hours only — the floor is not open between them
05 / THE CLOCK
The hours.
Pick a day, pick an hour. Every hour runs one barbell lift, and the lift is the same for everyone in the room.
| Hour | Lift | Book | |
|---|---|---|---|
| 05:00 | Squat | Top set, then back-offs | Book the 05:00 hour |
| 06:00 | Squat | Top set, then back-offs | Book the 06:00 hour |
| 07:00 | Squat | Top set, then back-offs | Book the 07:00 hour |
| 12:00 | Squat | Volume, no top set | Book the 12:00 hour |
| 17:00 | Squat | Top set, then back-offs | Book the 17:00 hour |
| 18:00 | Squat | Top set, then back-offs | Book the 18:00 hour |
| 19:00 | Squat | Volume, no top set | Book the 19:00 hour |
06 / MEMBERSHIP
Three ways.
Prices are per hour, or per block of hours. Nothing here auto-renews without saying so.
Pay as booked
Single
$24per hour booked
- One hour, one lift, coached
- Booked up to seven days ahead
- No membership, no notice period
Pay as booked
Twelve
$252for twelve hours
- Twelve hours, used in any order
- Hours expire ninety days after purchase
- Booked up to fourteen days ahead
Most hours
Open
$189per month
- Every hour on the timetable
- Booked up to twenty-eight days ahead
- Cancels at the end of any month
07 / BOOK THE HOUR
The hour isbookedor it isn’t.
Hours are taken on the floor or through the timetable. There is no waiting list and no walk-in: if the hour is not booked, it does not run for you.
Book the hourThe timetable is section 05