build
Build is our strength class, four days a week. Every session has a heavy Primary lift, a moderate-volume Secondary lift and accessories, so each day has an emphasis but nothing gets skipped. The emphasis rotates every two weeks: your training days stay the same, your programme keeps moving.
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Heavy squat as the Primary lift, upper-body volume as the Secondary, then accessories.
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Heavy hinge (deadlift variations) as the Primary lift, upper-body volume as the Secondary, then accessories.
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Heavy horizontal press and pull (bench, rows) as the Primary lift, hinge volume as the Secondary, then accessories.
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Opens with the clean for athletic power, then heavy overhead press and pull as the Primary lift, squat volume as the Secondary.
engine
Engine is our conditioning class on the Concept2 Row, Ski and Bike. Low impact, high output. Four sessions a week, each one training a different part of your engine, so you get fitter without beating up your joints.
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Monday. Long, controlled efforts just below your limit. Builds the aerobic base everything else sits on.
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Tuesday. A big, steady-hard workload across the ergs. Teaches you to hold pace when it gets uncomfortable.
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Thursday. Repeated medium-length intervals that raise your aerobic ceiling.
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Friday. Ergs combined with functional movements to build muscular endurance.
hybrid
Our Hybrid classes combines elements from our Build and Engine classes, creating a unique workout experience. These sessions focus on building your capacity to move functionally while under fatigue.
In addition to physical training, our Hybrid sessions foster fun competition, team building, and a strong sense of community and teamwork.
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Wednesday 5am and 4:45pm. Lifting and ergs combined, worked in teams, so you learn to move well under fatigue.
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Saturdays at LFG Training are all about hard work and community with our exhilarating "Send It Saturdays." These sessions are designed to push you to your limits and leave it all on the floor. They involve longer, intense efforts that teach you to get comfortable being uncomfortable, working around your maximal lactate steady state. Similar to our Hybrid workouts, these team-based sessions require a big effort from everyone to get the job done, creating a strong sense of camaraderie. End your week on a high note and set yourself up for a fantastic weekend with Send It Saturdays at LFG Training.
hyrox
Race-specific training that builds the strength, speed and endurance Hyrox demands. As an official Hyrox affiliate, we coach the stations, the pacing and the transitions.
Hyrox Simulation: Thursday 5:45pm
Hyrox: Sunday 8am
What's your goal ? What's your goal ?
What's your goal ? What's your goal ?
Get strong & lean
Build 3x a week + Engine 1x. Heavy lifting builds and holds muscle while you lean out. One Engine session keeps your fitness up without eating into recovery. Pair it with a protein-focused nutrition plan.
Get fit
Engine 3x a week + Wednesday Hybrid. Aerobic Threshold, Long Chipper and Aerobic Intervals build a bigger engine on the Row, Ski and Bike. Hybrid tests it under fatigue.
The mix: strong and fit
Build 2x + Engine 2x + Send It Saturday. The best all-round week for most members. Strength, conditioning and a big community session to finish.
Race Hyrox
Build 2x + Tuesday Long Chipper + Hyrox Thursday 5:45pm + Hyrox Sunday 8am. Strength to handle the sleds and wall balls, engine to hold race pace. See the full LFG Hyrox week.
our classes
At LFG Training, our gym is designed to cater to your specific fitness goals. The left side is dedicated to our Build classes, while the right side focuses on our Engine classes. Both sides come together for our Hybrid program, offering a comprehensive approach to fitness.
James leads a team of highly trained coaches who are dedicated to helping you maximise each session. Our small group training ensures that coaches can closely monitor your form and provide personalised progressions or regressions. Whether it's adjusting load, intensity, speed, body position, range of motion, or adapting an exercise, our coaches are committed to keeping you on track and making consistent progress.
are you ready to fkn go?
No matter where you are on your fitness journey, our supportive community, top-tier trainers, and dynamic programs are here to help you reach your goals and surpass your limits.