Base Strength
First structured barbell training. Squat, hinge, press, pull. 2–3 sessions a week for 12 weeks. Built for people who have lifted before but never from a written block, and for people who have not.
Tracks & membership
Pick a track. Pay for the block. Train from the sheet.
Membership is access to a named track, a written block, and the 1:4 coach ratio on a 14-spot floor. It is not an open gym with a class timetable. Every track starts with the baseline assessment. Fees below are in Singapore dollars.
Catalogue
The six tracks
Choose by the constraint you actually have — time, injury clearance, a race date — not by a marketing name. If two tracks both fit, we pick the one with the lower weekly session count. You can change track at the next retest, not mid-block, unless Return-to-Load is medically required.
Conditioning Engine
Aerobic capacity and work tolerance. Bike, row, and mixed intervals sit after a shorter strength piece. 2–3 sessions, 8 weeks. Retest is a timed engine piece plus two strength lifts.
Hybrid 12
Runners and event training. Three studio sessions. Outdoor kilometres are written on the same sheet so they do not collide with lower-body loading. 12 weeks.
Return-to-Load
Reconditioning after medical clearance. Two 1-to-1 sessions a week for 8 weeks. Smaller increments. A pain-stop rule overrides the ordinary load table. A clearance letter is required before the first session.
Desk Reset
Beginners with limited time. Two sessions a week, 12 weeks. Patterns are simpler, the engine piece is shorter, and the sheet still has kilograms on it.
Open Floor
Self-directed work from a written sheet, inside studio hours. Flexible attendance. Still starts with a baseline. Still retests. Not a drop-in gym and not a substitute for the 1:4 coached tracks if you need the coach on every set.
Spec
Track parameters
| Track | Built for | Sessions / week | Block length |
|---|---|---|---|
| Base Strength | First structured barbell training | 2–3 | 12 weeks |
| Conditioning Engine | Aerobic capacity, work tolerance | 2–3 | 8 weeks |
| Hybrid 12 | Runners and event training | 3 | 12 weeks |
| Return-to-Load | Reconditioning after clearance | 2 (1-to-1) | 8 weeks |
| Desk Reset | Beginners, limited time | 2 | 12 weeks |
| Open Floor | Self-directed, written sheet | flexible | 12 weeks |
Fees
What the fee covers
Prices are in Singapore dollars. The number on this table is the number you pay for the stated period. Assessment is billed once and is not folded into the first month. Return-to-Load is billed per session because it is 1-to-1. There is no joining fee.
| Item | Access | Fee (SGD) |
|---|---|---|
| Baseline assessment | 75 minutes, report, first sheet | 90 |
| Desk Reset / Base Strength / Hybrid 12 | Named track, 4 weeks | 288 |
| Conditioning Engine | Named track, 4 weeks of an 8-week block | 268 |
| 12-week block (coached tracks) | Paid as one block, same weekly sessions | 792 |
| Return-to-Load | 1-to-1, 60 minutes | 95 / session |
| Open Floor | Written sheet, flexible hours, 4 weeks | 168 |
A 4-week fee holds the booked slots for that month. Missed sessions are not refunded and are not stacked onto the next week; they can be moved once if you give 12 hours’ notice. A freeze of two weeks is available once per 12-week block, in writing, before the freeze starts.
Scope
Included, and not included
Included
The written block, the 60-minute session on a booked slot, coach coverage at 1:4 (except Open Floor), use of the listed inventory, logging paper, the week-4 and week-8 deload review, and the retest at the end of the block.
Not included
Supplements, meal plans, physiotherapy, massage, guest passes, group classes, random drop-in without a sheet, and bodybuilding or powerlifting meet peaking. We do not sell those and we do not add them as extras.
Medical line
Return-to-Load requires a written clearance. Sharp joint pain stops the lift. The site disclaimer applies: this is training, not medical treatment. If you need a diagnosis, start with a doctor, not with a rack.
Order of work
How a membership actually starts
Write to us with a starting point. We send assessment slots. You sit the battery. We write the first block within two working days. You book recurring slots that match the session count of the track. Payment for the first 4 weeks (or the 12-week block) is due before session one of the block, not before the assessment.
If the assessment shows that Return-to-Load is the honest track, we say so in the report and we do not sell you Base Strength as a substitute. If Open Floor is enough, we say that too.