The class at a glance
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Stations | 6 — you do all of them |
Sets per station | 3 |
Work / change | 40 seconds working, 10 seconds to change with partner, 40 seconds rest. |
Reps | 8 is the target — pick your weight against that |
Who you're with | You will likely share a station with one other person. One lifts, the other rests. Never both at once. |
Tracking | Every weight goes into the iPad at the station and into your app afterwards |
Arriving
1 · What happens when I get there?
Check in on the iPad by the entrance: find your name, tap Check-in, confirm it's you.
It gives you a spot — a code like 1A, meaning station 1, spot A — plus your first exercise and whether you're position 1 or 2. The code matches the marking on the floor and the label on the screen above the station.
(If you'd rather be somewhere else, you can move to any spot that's free using the iPads under the station monitors later)
2 · It's my first class. What do I need to do?
Nothing complicated. Check in, get changed, come out to the workout floor and find your coach — they'll show you everything you need to know.
3 · How will I know which piece of equipment to use?
You will be assigned a spot at the beginning, remember the letter (a,b,c, or d)
That will be your letter at every station, it's called your spot.
You can see your name underneath your spot on the station monitor
e.g. Moises is at 6A.
4. Can I choose another spot to start at?
Yes, although you'll be auto-allocated a start spot, you can go to any iPad in the workout room and press 'Take this spot', then select your name to move to that spot, so you can workout with a friend.
Who you're with
5 · Do I need to bring someone with me — and can I be paired with a friend?
No, you don't need to bring anyone. Most people come alone and you're put with whoever else is at your station.
If you do come with a friend, you can move to the free spot next to them at check-in and share a station.
6 · Do I have to train with them, or talk to them?
No. You're sharing a piece of equipment, not training together. While you're lifting they're resting, and while they're lifting you're resting — you can do the whole class without saying a word if that's how you like it.
If you do want to work together, you can: spot each other, help with the plates, count each other's reps.
7 · How does sharing a station actually work?
One of you lifts for 40 seconds while the other rests, then you change over. You each do three sets, so between you that's six goes at the station.
Your rest is your partner's set — use it to log the set you've just done and get your weight ready for the next one.
8 · How do I know when it's my turn?
Position 1 — the top card on the screen — always goes first. Position 2, the bottom card, always goes second. It stays that way for the whole class, so once you know your position you don't have to think about it again.
9 · What if there's nobody else at my spot?
It makes no difference to your workout — same working time, same rest. You'll just be going first every time.
10 · What happens at the Smith machine and the deadlift?
You each get your own machine or barbell, so there's no conflict over changing weights. It still works the same way: three sets each, one of you lifting while the other rests, never both at once.
If you are new to weight lifting you can use an empty bar on both stations and focus on technique, you do not need to load the bar with plates. Just log 'empty' bar on the ipad.
In the room
11 · What will I see on the screen at my station?
The exercise, a demo of the movement, a timer, and a card for each person at the spot.
Position 1 is always the top card. Position 2 is always the bottom card. Whoever is lifting has the bigger card; whoever is resting has a smaller, dimmed one. If nobody is in position 2, the bottom card reads Empty.
12 · Do I stay at one station the whole class?
No — you move through all six. The screens tell you when to move and where you're going.
13 · How long do I work, and how long do I rest?
40 seconds of work, then 10 seconds to change over. Your rest is your partner's 40 seconds.
14 · How do I know which set I'm on?
It's along the top of the screen — set 1, 2 or 3.
15 · How many reps should I do?
Eight. That's the number to choose your weight against: pick the one that makes eight reps hard but clean.
16 · How will I know when to swap?
You'll hear an audio cue telling you to switch, and you'll see it on the screen at the same time. You don't need to watch the clock.
17 · What if I can't do one of the exercises?
Your coach will ask about injuries and limitations before you start. There's always a version that works — an empty bar or a very light weight, focusing on technique. Just ask your coach for an alternative.
Your weights
18 · What's the iPad at the station for, and which number do I put in?
Logging what you lift — a row for you, a column for each set. Log the set you've just finished while your partner is lifting; it takes a couple of seconds, and your weight goes up on the screen above.
Dumbbells and kettlebells: the weight in each hand. You'll be holding two, so log what one of them weighs. Barbell: the total weight on the bar.
19 · What weight will it show me when I start?
The heaviest weight you lifted at that station last time, so you pick up where you left off. If it's your first class, it shows the lightest weight available at that station and you work up from there.
20 · I've put in the wrong number. How do I fix it?
Tap your name on any station iPad. It opens all your exercises and all your sets, and you can edit any of them.
21 · Where do I see what I lifted?
In the app. Your session result shows each exercise, what you lifted for each set, and your total load for the session.
The five small blocks on the station screen are a different thing: your last five sessions, oldest on the left, newest on the right, filling up one at a time as you come back. They show that you were there, not what you lifted, and they're on the station screen only — not in the app.
