Four formats, one written plan behind each of them.

Up to four people share the floor. Each person has a separate programme. You may squat while someone else rows; you will not be asked to match their repetitions. The coach moves between racks and watches working sets, not the clock on the wall.

A typical hour is built the same way. Twelve minutes of preparation — easy row or ski, hips and ankles, a few empty-bar rehearsals. Then the main lift for the day, usually a squat, hinge or press. Two assistance blocks follow, chosen from the week’s plan. The last six minutes are low-skill conditioning: a short row, carries, or a sled if the floor is clear. We finish on time so the next hour can start on time.

Four is the limit at which a coach can still correct every set. A fifth person turns the hour into a class. We will not do that, even if a friend wants to stand in. The session is sixty minutes. Bring indoor shoes, a water bottle and the paper log. Towels are on the desk. Semi-private singles are S$65; a block of ten is S$600.

Fifty-five minutes with no one else on your programme and no one else waiting for the same rack. This is the format we use after injury, before a competition, or when you simply want the whole hour. It is also how we start if the assessment shows a restriction that needs quieter coaching than a shared floor can give.

If you are seeing a physiotherapist, bring their notes. We do not treat, diagnose or replace that work. We train inside the range they have already cleared. When the notes say no loaded flexion, the programme says no loaded flexion. When they clear a pattern, we load it slowly and write down what happened.

One-to-one hours are S$145. Morning windows sit inside 06:00–11:00; evening windows sit inside 17:00–20:30. Saturday mornings are possible when the timetable has a gap. These hours are limited because the same coaches run the semi-private list; we will not invent a sixth weekday slot to fit a one-off request.

Four weeks, eight sessions, one written programme. The starting block is the usual way onto the list if you have not trained with us. It is also the right door if you have lifted for years and want our method rather than a casual look at the racks.

The first visit is the assessment: ankles, thoracic spine, breathing, single-leg balance, and a plain conversation about injuries and working hours. The eight sessions that follow teach the squat, hinge, press, pull-up and carry at loads you can own. We film the squat and the hinge from the side and sit with the video before week four. You leave with a programme for the next block and a slot that already exists in the timetable.

The block costs S$520 and includes the assessment, the eight hours, the written plan, towel service and the log. It ends with a decision: continue in semi-private or one-to-one, or stop. Nothing renews on its own.

Forty-five minutes. The work is positions, breathing, and easy output on the rower or ski-erg. We use it as a second day in the week when the main strength hour has already done the heavy lifting. It is also a useful hour if your hips or shoulders need more time than a twelve-minute warm-up can give.

You still follow a short written plan. The group stays small. If a shoulder will not go overhead that morning, we change the drill rather than pushing the shape. This is not a stretch playlist and it is not a sweat class. People who want only this format can buy it on its own; people on a strength block often add one of these hours rather than a second heavy day.

Every rate includes programme writing where a programme applies, the training log, and towel service. Coffee at the desk is part of the room. Nothing is taken on a subscription and nothing renews unless you ask for the next block.

A purchased block is valid for sixteen weeks from the date of payment. You may move a booked session with at least twelve hours’ notice. If you cancel later than that, the session is used. If you will be away for two weeks or more we can freeze the remaining sessions for the length of the trip; the freeze has to be agreed before you leave, not after you miss the week.

Write through the contact form, or call +65 6327 5940 during opening hours. We reply within one working day with two or three times that are still open. If those hours suit you, we hold a place for the assessment and talk through the first month.

When the sixty places are taken, the timetable does not stretch. Your name goes on a waiting list. We contact you when a slot frees, usually because someone leaves Singapore or can no longer keep a morning. Waits have been as short as two weeks and as long as two months. We will not invent a date to make the wait feel shorter.

You can remain on the list without buying a block. If you need to start in a particular week, say so in the message. We would rather tell you it is unrealistic than take a payment against a slot that does not exist.