60 minutes · All levels
S&C: Strength, Conditioning & Bodybuilding
A group-led, 60-minute workout of constantly varied, functional movements at high intensity - strength, accessories and metabolic conditioning in one session. A short hop from Kelana Jaya LRT.
Book a free trialHow it works
A coach takes the room through a warm-up, a main strength focus, and a conditioning finisher. The structure is the same for everyone; the loading and the movements may differ. Beginners work the same movement patterns as experienced members, just at a weight and range that suits them today.
The work flow
Warm up - Strength - Accessories - Metabolic Conditioning (WOD)
The workout explained
- Primary lifts - build foundational raw power with core compound movements: squats, deadlifts, overhead presses and Olympic lifting variations.
- Accessories - isolation and bodyweight exercises focused on bulletproofing joints, building muscle, addressing muscular imbalances and reinforcing functional stability.
- Metabolic conditioning - high-intensity workout-of-the-day (WOD) sessions combining compound movements, weight training and bodyweight exercises to train stamina, build endurance and push your work capacity.
When it runs
- Mornings - Monday and Wednesday, 6:30-7:30am
- Evenings - Tuesday and Thursday, 7:00-8:00pm
Olympic Lifting
Snatch and clean & jerk with technical coaching, evenings Tuesday to Friday.
Senior Strength
Gentle, progressive strength for older adults - balance, bone health and independence.
Personal Training
One-to-one coaching built around your goals, your injuries and your schedule.
Oly Gymnastics
Rings, handstands and overhead strength work - Wednesday evenings, inside the Olympic Lifting programme.
Not sure where to start?