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!
take it to the x-level
Sleven X is our CrossFit class for those looking to take their fitness to the X-level! These classes are programmed with more advanced movements like olympic lifting and gymnastics, performed at high intensity, delivering an unbeatable workout. In each session, you’ll test your skill, strength and spirit in the sport of Fitness.
how to access
Your fast-track to X is learning the movements in our Strength and Gymnastics classes, included in all memberships. If you have previous CrossFit experience, just let us know after sign-up and jump straight in!
MetCon is our high energy cardio class that will leave you gasping for air! Say goodbye to the boring treadmill with a varied programme and a wide range of equipment including Echo Bikes, RowErgs, SkiErgs, BikeErgs, running and more. The movements in MetCon are simple and light so that you can get in the zone to deliver the best possible results. Classes may include a long workout or two to three shorter ones.
Improve your technique and build strength in weightlifting. We cover the clean & jerk and snatch, strength development and Successories™. Strength has two coaches so if you’re new to CrossFit, it’s your pathway to the Sleven X classes.
All memberships include access to Gymnastics. You will build strength and skills in gymnastic movements such as pull-ups, dips, handstands and even muscle-ups! With two coaches in each class, Gymnastics is suitable for all levels. If you’re new to CrossFit, Gymnastics is your pathway to the Sleven X classes.
Fridays are special at Sleven! Meet up with your friends for our Friday Night Lights team workouts heavily focused on conditioning. Sessions run throughout the day so whether you're a morning regular or a lunchtime warrior, you'll get that social fix. Evening sessions often end with a cheeky beer!
Coaches Ed. is a programme designed to develop the tools to become a coach:
- 6 week intensive practical. - An optional structured shadowing programme - Theory of health, fitness & exercise. - Programming - A crash-course in nutrition.
24Sleven is a class-based functional strength and conditioning programme where performance meets aesthetics. The work that we do in our classes is infinitely scalable and suitable for anyone from the beginner to the experienced athlete, regardless of age or fitness background. Classes are heavily biased in functional strength work through compound movements and Successories™. Achieve goals that you never imagined possible through our expert coaching and a structured and progressive programme.
