The Yard Programme:
Coach-Led classes — The Perfect Blend of Strength & Conditioning
Structured large group training for people who want to train regularly, feel good and build real-world fitness.
You don't need the perfect programme.
You need a structure you'll actually stick to.
The Yard Programme is designed by the coaching team that encompasses the perfect blend of strength and conditioning. These classes are progressive and designed to help you build strength, fitness, and confidence — without overthinking or guesswork.
Why Most People Struggle to Stay Consistent
Most people don't stop training because they don't care.
They stop because:
Life gets busy
Decisions pile up
Motivation dips
Training becomes complicated
When training feels hard to manage, it's the first thing to go.
Consistency doesn't come from willpower — it comes from structure.
Why Coach-Led Group Training Works
You turn up — the plan is ready
Sessions are led by experienced coaches
Programming is structured and progressive
You train alongside like-minded individuals
Community creates accountability
Log your results and track your progress
This is not random workouts.
This is training you can rely on.
This Is For You If
You want to train regularly without overthinking
You enjoy training with others
You want structure and coaching
You want fitness that supports your life
This Is NOT For You If
Random, high-intensity workouts designed to exhaust you
Chasing soreness, fatigue, or calorie numbers
Break you down faster than it builds you up
Bootcamp-style sessions where everyone does the same thing regardless
What a Week Looks Like
Turn up, train with purpose, leave feeling better than when you arrived.
Monday
Lower Body Strength
A1. Back Squat: Build to a tough
set of 10 reps @ RPE 8/10
A2. Every 2 minutes x 5
4 reps @ same load as A1
B. Upper Body Muscular
Endurance:
EMOM x15 min
1) 45 sec Row @ 70-80% effort
2) 6-10 Strict Pull Ups → Banded
→ Jumping
3) 10-15 DB Push Press
Tuesday
Conditioning
EMOM for 40 minutes
1) 1 minute Row
2) 1 minute Ski
3) 1 minute Bike
4) 1 minute Rest
The Goal: Set a target number
of calories and complete that number of calories each minute through the entire workout.
Wednesday
Strength
A1. Romanian Deadlift
3 x 8 @ tempo 31X1
A2. Dumbbell Bench Press
3 x 8 @ tempo 22X1
B. Strength Accessory
B1. DB walking lunges 3 × 20 (10/10)
B2. Skull crushers 3 × 12
C. Core
Forearm plank 3 x 30-45 sec
(add load if possible)
Thursday
In Partners:
For Time (45 min cap)
1500m Ski Erg
2 rounds:
20 Hanging Knee Raises /
Toes to Bar
30 Dumbbell Snatch
1500m Row
2 rounds:
20 Sit Ups
30 Lateral Box Step Overs
3000m Bike
2 rounds:
20 Burpees
30 KB Deadlifts
Friday
A. Power Clean
Every 2 minutes x10
5 x 3 @ 50-60% (3s pause in hang position)
5 x 2 @ 60-70% (3s pause in catch position)
B. Strength Accessory
4 sets:
8 Incline DB prone row
30m Sandbag carry
C. Arms
Hammers curls: 3 × 10-12
Saturday
Engine
For time:
3/2.5km Row
50 Burpee Box Jumps
(BBJ) @ 20”
P1: Row
P2: BBJ
Rest 5 minutes
For time:
6/5km Bike
100 Wall Balls
P1: Bike
P2: Wall Ball
Rest 5 minutes
For time:
3/2.5km Ski
300ft Sled-Push
P1: Ski
P2: Sled-Push
Sunday
Move
A. Every 2 minutes x 4 rounds:
1 min Erg (row/ski/bike)
1 min Mobility Flow:
4 Cat-Cow
4 Hip Openers (per side)
2 Inchworms
B. 15 minutes
Continuous flow:
10 KB Sumo Deadlifts
8 DB Arnold Press (light)
10 Box Step-Ups (alt.)
12 KB or DB Rows (6/6)
20s Front Rack Hold (KB or DB)
C. 40s work / 20s rest – rotate through 4 stations, 2 rounds:
Suitcase Carry
Dead Bug (slow)
DB or KB Goblet March
Side Plank
Ready to Experience it?
Come and experience coach-led group training in a supportive environment.
No pressure. No long-term commitment.