Group coaching
Done diffErently
Our group coached classes stand out by being lead by experienced coaches who bring over a decade of experience to every session. We blend structured strength training, well-rounded conditioning with attention to safety, technique and progression, ensuring each class pushes your limits while promoting long-term fitness and injury prevention.
Choose your starting point
There are two ways you can join our group coached sessions at FTC.
Unlimited Membership
For those ready to commit and make real progress.
Unlimited access to all classes
Open gym access outside of class times
Structured, progressive training
Ongoing coaching and support
Be part of the FTC community
This is where long-term results happen
Fit In 42
If you are just getting started or are new to functional fitness
A clear 6-week structure
Attend up to 3 sessions each week
Coaching, accountability, and direction
Nutrition coaching for 6 weeks
Your own dedicated coach
Built to get you moving properly
Designed to build habits that actually stick
Training overview
Let us upgrade your training
Here’s what you will get
Training organised into different blocks across the year
Weekly programming that follows structure and progressions
Inclusive Community and fun training environment
Coaches who are experienced and care about your health and longevity
Accountability from coaches and community
Tailored to you
Our group program is written by our own coaches in-house, who coach our members every single day.
The program acts as a framework, and our coaches in each class will further tailor the program to each individual member so you end up with the perfect training program for you!
No more random workouts and hoping you progress. Just turn up and follow a program you know works
Actual coaching
You will always be coached by someone with experience and who actually cares. Our coaches know our members’ names, what they are working on and how to get the best out of you.
They are not just there to count reps or watch the clock. They will guide you with technique, motivate you and make sure you are getting the most out of every session
The types of class we offer
We have 3 main types of group sessions at FTC. Each session is led by an experienced coach who will start the session off by briefing the group on what the actual session is and how you can get the most out of the session. They will then take you through a group warm-up and finally coach you through the actual session
Fortitude
This is our main type of session and the one that fills up most of the timetable. It is a mix of strength work, skill and accessory work and conditioning. Fortitude classes are written in blocks (normally about 8 weeks long). Each block will have a specific focus and follow progressions for your strength and conditioning.
Strength Lab
This is one of our speciality classes, and as the name suggests, it’s focused on getting stronger. There will be no conditioning in these classes, just structured strength training. Strength lab classes will also be pre-planned in blocks that will complement our main Fortitude classes.
Endure
Endure is another one of our speciality classes. These are slightly shorter in length at 45 minutes and remove the strength training completely and focus on structured progressive conditioning.
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Warm Up
2 rounds
8 World’s greatest stretch on each side
10 paused glute bridges
10 bent over Y raise
A) Back Squat
6 reps x 4 sets @70% 1RM or an RPE 6/7, 2.00 rest between working sets
This is the start of an 8 week progression to build a stronger squat. Start conservative with the weight to give yourself plenty of runway
B) Pushing Accessory
DB Bench Press
8-10 reps x 3 sets, 90s rest between sets
Pause for 2s at the bottom of each rep.
C) This Time Next Year We’ll be millionaires
4 Rounds for total reps
- 1.00 cals
- 1.00 Box jump overs (24/20")
- 1.00 DB Snatch (22.5/15kg)
- 1.00 rest
Beginner Modifications - Plate Jump overs, 15/10kg DB Snatch
Advance Modifications - 30/24" Box, 25/20kg DB Snatch
The goal is a consistent pace for each working window. Don’t shoot the lights out in round 1 and fall off a cliff in round 2
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A) 3 Position Clean + Jerk
3 sets
1 rep in each position (Above knee, below knee, floor) + 1 Jerk
2.30 rest between sets
B) Paused Clean Deadlift
5 reps x 4 sets, Pause at mid-thigh, 2.00 rest between sets
C) Strict Press
6 reps x 4 sets, 2.00 rest between sets.
No leaning back, keep your core tight, and no help from your legs
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He Who Dares!
In pairs 3.00 on 3.00 off for 5 rounds (each)
200m Run into
AMRAP of
6 DB Power Cleans
6 Push Ups
6 Air Squats
Why we’re different
Expert coaching
1
Our coaches will get to know you, your needs and any limitations you may have. We will then work with you to create the best plan moving forward. If you are new to this type of coaching, our Fit in 42 program will give you all the support you need to help get you started.
Strong community
2
Our community truly is one of a kind. Our coaches and members are all super friendly and have each other’s backs. We will take your training seriously but never take ourselves too seriously. We are always up for having a laugh
Individual modifIcations
3
Our program is built on principles and achieving a desired stimulus for each session. Our coaches will help you modify each session where needed so you can achieve this. So you don’t need to worry if you can’t do a certain movement, our experienced coaches will provide you with a modification.
Longevity minded
4
We want you to be fitter and healthier for the days and years ahead. Our programming is progressive and planned out. Nothing is random and everything is prgrammed with our members needs, goals, health and longevity in mind.