Format Reference Information
This page is a reference resource for coaches who choose to deliver BUILD: Control. It contains information about the format concept, available tools, industry best practices and standards. Nothing here is prescriptive — how you deliver your session is entirely your professional decision.
At a Glance
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Schedule Name | BUILD: Control |
Format Concept | Pure strength training, full body control |
Session Length | 45 minutes |
Physiological Focus | Strength Building |
Member Experience Goal | Move with control, focus, and intent. A few repetitions and slow pace for better form, heavier weights and lasting results. |
Timer Structure
The format timer is configured as follows should you choose to use it to guide the workout flow; it was created to mimic best practice in this sort of workout.
Element | Setting |
Stations | 8 |
Sets per Station | 3 |
Rounds of the room | 1 |
Work Interval | 35 seconds |
Rest Between Rounds | 30 seconds |
Transition Between Stations | 40 seconds |
Timer Flow
Members move through stations 1 → 8 in sequence, one time, completing three sets at each station before the timer signals a transition. The flow follows a circular pattern.
Suggested Session Breakdown
Phase | Duration | Notes |
Warm-up + Intro | ~6 min + 4mins | Timer, but at your discretion |
Main Workout Block | 27 mins | Timer-driven |
Cool-down | ~3 mins 20 secs | Timer, but at your discretion |
Available Equipment
The following equipment is typically available at BEAT81 locations for this format. Availability may vary by studio — it's worth checking your specific location. You’re not obliged to use the equipment and are free to bring and use your own.
Commonly available:
Dumbbells (range of weights)
Kettlebells
Sandbags
Weight Plates
Medicine Balls
Steppers
Benches
Resistance Bands
Station capacity note: Each station can generally accommodate [e.g. 3 or more] participants depending on class size. You may want to factor this into your equipment selection.
Example Workout
Below is one example of a workout. It's provided purely as a reference point.
Station | Exercise | Equipment | Domain |
1 | DB Deadlift | Dumbbells | Hinge |
2 | Weighted Sit Up | Weight Plates + Mat | Core |
3 | KB Gorilla Row | Double Kettlebells | Pull |
4 | Rev. Lunges | Sandbags | Knee Dominant |
5 | DB Chest Press | Bench + Dumbbells | Press |
6 | Bicep Curl | TRX / Resistance Bands | Accessory |
7 | Suitcase Squat | Double KB’s + Squat Wedge | Squat |
8 | Lateral Raise | Dumbells / Resistance Bands | Accessory |