MetCon is Sleven's high-intensity cardio class designed to improve your fitness and teach you how to pace a wide range of cardio equipment.
You won't be working aimlessly just to burn calories – each workout has a purpose and our coaches are on hand to make sure you hit the workout stimulus.
MetCon is suitable for all levels and uses a wide range of cardio equipment including the Concept2 RowErg, BikeErg and SkiErg, the Rogue Echo Bike and of course, running in the adjacent Vauxhall Pleasure Gardens.
We also include easy-to-learn bodyweight movements like burpees, box jumps and we may add light weights with DBs, KBs and more!
EMOM stands for every minute on the minute. This workout format teaches athletes to pace and often sets a rest period. The options are endless and we often work intervals of up to 10 minutes!
AMRAP
AMRAP stands for as many rounds or reps as possible in a given time period. AMRAP is a time-based measure of your fitness and asks the athlete what their work capacity is for that given time.
FOR TIME
How quickly can an athlete complete a given workout? The workout can be one longer chipper style or multiple rounds.
PROGRAMMING
MetCon is programmed in-house and runs every day including weekends.
The purpose of MetCon is not to pummel you for an hour with an intense cardio session but to help you learn to pace and target different fitness zones.
Expect some days to be sprinty with big rest intervals and others to be longer, slower and grindy. MetCon will will help address all aspects of your fitness.
Squats, deadlifts, presses, rows and more. Expect to progress these in scientifically proven ways like tempo, weight, reps, supersets and much more.
2. SUCCESSORIES™
Iron out imbalances, improve mobility and build a rock hard core.
3. WORKOUT
Get your heart rate up with a simple yet effective cardio workout that usually lasts 8-15 minutes.
PROGRAMMING
24Sleven is programmed in-house, by our head coach in four-week cycles of progressive overload.The magic happens Monday-Thursday. Movements shift one day along each week so that you're not always squatting on Monday for example. Weekends are heavily programmed with Successories™ as a way to tune up or if you missed a day during the week as a way to make up.For those keen to follow the programme to the T, we have Open Gym available every day and extended Open Gym on Fridays.
20 Banded Lat Pulldowns + 15 sec hold at end range on last rep
WOD
4 Rounds: In a 90 sec Window: 16 Russian KB Swings 16 AbMat Sit-Ups Max Cals Row OR Ski in remaining time 45s Rest between rounds
This is an upper body focused Successories™ session. Weekends are not programmed with progressive overload, just movement patterns. They can be used as a way to get some extra training, a one-off or as a catch-up if you missed a movement during the week.
Through a compact offering of classes and a huge schedule at our state of the art facility in Vauxhall, we have created a complete fitness package that serves in progressing and improving every aspect of your fitness.
Our two core classes, 24Sleven and Sleven X form the heart of your training and our schedule. The specialist classes supplement our core offering to help build strength, skill, cardio and more!
Performance Meets Aesthetics
24Seven is your ultimate strength and conditioning program, designed to get you strong, fit, and looking your best. Whether you're a beginner or an experienced athlete, our expertly coached classes focus on functional strength through compound movements and Successories™. With a structured 6-week progressive system, you'll see real results week after week—lifting heavier, moving better, and achieving goals you never thought possible.
SlevenX is our CrossFit class for those looking to take their fitness to the X-level! It features more advanced movements like Olympic lifting, gymnastics, and high-intensity workouts. Designed in 6-week progressive blocks, it builds strength, skill, and performance—pushing you to new heights in the sport of fitness!
how to access
Master the fundamentals in our Strength and Gymnastics classes—both included in all memberships. Experienced in CrossFit? Let us know after sign-up, and jump straight in!
All memberships include Gymnastics, a weekly masterclass in CrossFit skills like pull-ups, toes-to-bar, handstands, and muscle-ups. With two coaches per class, it’s perfect for all levels—whether you're learning the basics or refining technique for WODs. If you are new to CrossFit, Gymnastics is your ideal starting point for SlevenX classes.
Our Strength class offers expert coaching with two dedicated coaches in each class for extra guidance. Our progressive programming ensures steady improvement in the snatch and clean & jerk, whether you're a beginner or experienced lifter. Gain expert knowledge, refine your technique, and build strength in a supportive environment.
classes, simulations, events, competitions and more
The ultimate Hyrox training experience
Sleven's uninterrupted running route in the Vauxhall Pleasure Gardens and competition-ready designed facility means you will be treated to the best classes, events, simulations, competitions and much more.
Improve your technique and build strength in weightlifting. We cover the clean & jerk and snatch, strength development and Successory work. These unique 90 minute classes have two coaches and if you’re new to CrossFit, it’s your pathway to the Sleven X classes.
Improve your technique and build strength in weightlifting. We cover the clean & jerk and snatch, strength development and Successory work. These unique 90 minute classes have two coaches and if you’re new to CrossFit, it’s your pathway to the Sleven X classes.
The Coaches Ed. program offers group or individual mentorship options to elevate your coaching skills. Learn from industry leaders Jess Rosart and Julia Lim, gaining expert insight into coaching movement, spotting faults as well an online course to supplement your practical skills. Whether you're new to coaching or refining your craft, this program provides the tools to excel.
Sleven Mum's Club offers expert-led, strength-based fitness classes designed to support new and expectant mums. Sessions focus on rebuilding core stability, improving posture, and enhancing overall strength to help with the physical demands of motherhood. Beyond fitness, the club fosters a strong community, hosting regular coffee mornings and social events to connect like-minded mums. Mum's are welcome to bring their babies to class!
