Strength & Conditioning
All Classes
What is Functional?
Functional is our strength and conditioning programme — coach-led group sessions that combine resistance training, metabolic conditioning, and movement mechanics. Every workout is written on purpose. We don't run the same week twice. The goal isn't aesthetics first; it's the strength and stamina that shows up outside the gym — in your sport, your job, your day.
What to expect
- A 60-minute session that flows from warm-up, to skill or strength block, to a conditioning finisher.
- Coach-led pacing with movement scaling — every exercise has an option for beginners through advanced.
- Mixed equipment: barbells, dumbbells, kettlebells, ropes, and Technogym Skillmill, Skillup + Skillrow for run, ski-erg, and rowing pieces.
- Programmed progressions across the week so what you do Monday talks to what you do Friday.
- Group energy without group anonymity — coaches know names, correct form, and adjust loads in real time.
Who it’s for
Functional is built for people who want to train like an athlete without needing to be one. First-timers welcome — coaches scale every session to your fitness level, your sleep, and what your body can handle today. If you compete (Hyrox, running, cycling, racket sports), this is the room that complements that work. If you're returning to training after a break, we start you here.
What to bring
- Workout clothes you can move freely in.
- Indoor training shoes — flat-soled or hybrid trainers work well; no street shoes on the floor.
- A water bottle. Refill station on the 1st floor.
- A small towel. We provide them at the front desk for sweat — grab one on the way in.
A typical session
A typical Functional class breaks down like this: 8 minutes of mobility and dynamic warm-up, 20 minutes of strength work (often a primary lift like a deadlift or press, plus an accessory pairing), 15 minutes of conditioning — usually a metcon or interval format combining cardio with bodyweight or light load — and 5 minutes of cooldown and breathwork. Programming runs in 4-6 week blocks with progressive overload baked in. Same coach, same room, every week — so you build context, not just sweat.
Functional FAQ
- Do I need experience to take Functional?
- No. The class is built for mixed levels. Coaches scale every movement and load. If you've never done a deadlift, you'll get taught the deadlift. If you've been training for years, you'll get loaded heavier and progressed faster. Same room, different work.
- How is Functional different from Crossfit or F45?
- Functional shares roots with both — strength + metabolic conditioning in a group setting. Where it differs: programming is written by our head coach for our members, coaches lead from the floor (not a screen), correct form in real time, and the work is sequenced across weeks so progress compounds.
- Will Functional help me prepare for Hyrox?
- Yes — directly. Hustle is an official Hyrox Training Club, and Functional includes Hyrox-style blocks: ski-erg intervals on the Technogym Skillup, rowing pieces on the Technogym Skillrow, run conditioning on the Technogym Skillmill, wall balls, kettlebell carries, and lunge variations. If you're training for a Hyrox race, Functional plus a Ride block is a complete prep — see the dedicated Hyrox page for the full programme.
- How heavy is "heavy"?
- You set the load with the coach. We program a target intensity — say, "RPE 7 of 10" — and you choose the weight that puts you there. Beginners use lighter weight to learn position; advanced lifters load up. Same workout, calibrated to you.
The squad
