Empower Group Class Programming

All Empower class workouts are full-body functional strength training sessions with a rotating focus. Each week, we cycle through different training elements to ensure balanced development. Over a seven-week period, you’ll build strength, power, and conditioning, helping you grow in all aspects of fitness. Every workout is scalable, so members of all levels can find the right challenge and progress at their own pace.

Focused Warm Ups

Each days warm up includes mobility and activation drills to get your body ready for that days focus.

Strength & Power

• Strength: Muscle-building (hypertrophy) and accessory circuits designed to develop a strong foundation—this is the foundation of strength training.
• Resilience: Prehab and accessory exercises that promote balance, injury prevention, and overall body durability.
• Skill: Technical work to refine functional movement patterns.
• Submax Work: Heavy lifting with compound movements like the squat, deadlift, and bench press to build absolute strength.
• Power: A blend of speed and strength—think cleans, box jumps, kettlebell swings—to enhance explosive movement.

Conditioning & Endurance

• Aerobic: A mix of steady-state cardio (bike, run, walk, row) and BW/ light strength work to improve endurance and cardiovascular fitness.
• Metcon (Metabolic Conditioning): High-intensity workouts with minimal rest to elevate your heart rate and boost your anaerobic system.
• Grind: Core-intensive, endurance-building sessions featuring carries, sled pushes, bodyweight movements, and core work.

EMPOWER Weekly Rotation

We rotate through these focus areas on the following schedule every week and rotate focus every 4 weeks.