fbpx
Book our 7-day trial for only £35. No experience necessary. Click to sign up now.
Freeze your membership prices into the new year. Click to sign up now.
REV-UP YOUR
ENGINE
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!
BOOK A FREE CONSULTATION WITH AN EXPERT COACH
BOOK IT
CLASS STRUCTURE
1.  COMPOUND 
STRENGTH
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.
View the program
EXAMPLE DAY
WEEKDAY
WEEKEND
WEEKDAY
WEEKEND
Below is an example of a hinge day. Each week, members will try to progress the weights used on the Strength component.
STRENGTH
E90s x 8 (4 Rounds)
  1. 8 Barbell Romanian Deadlifts
  2. 12 Alternating Dual DB Suitcase Lunges
SUCCESSORIES™
E90s x 6 (3 Rounds)
  1. 10L + 10R Landmine Meadow Rows
  2. 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.
SUCCESSORIES™
E75sec x 16 (4 Rounds)
  1. 12 Neutral Grip Bench Press 2110 Tempo
  2. 20 Alternating Cross-Body Bicep Curls
  3. 15 Rolling Trice Extensions
  4. 12 Shoulders 1 1/4 delt raises 20 mins total
WOD
EMOM × 9
  1. 30s Ski + 20s Hollow Hold
  2. 30s Row + 20s Chin Over Bar Hold
  3. 30s Push-Ups + 20s Plank Hold
MetCon is one of many classes we offer at Sleven
VIEW THE SCHEDULE
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!
OUR COACHES