A gym designed specifically for functional exercise with an open floor space and functional equipment.
What is SW7?
SW7 is our brand new gym located on the ground floor of Ethos, designed specifically for functional exercise with an open floor space and functional equipment. The space is specifically focused around a functional class programme with six main concepts, as well as being open for use to existing members outside of the programme.
The room is equipped with the latest MyZone technology. MyZone monitors heart rate, calories and time exercising which then convert into MyZone effort points (MEPS), with the aim of rewarding effort rather than fitness.
The gym is equipped with brand new Matrix kit which includes the following:
- Ski Erg
- Assault Bike
- Rig station with boxing bag, dip attachments, monkey bars, rope pull and core plates
- Dumbells
- Battle ropes
- Resistance bands
- S-force and s-drive
Classes can be booked online up to 6 days in advance and have limited spaces available. Outside of the class timetable, the use of this new gym will be included in existing gym memberships.
SW7 Class Timetable
The gym will be available for open use outside of the below class times.
| Day | Morning classes | Lunchtime classes | Evening classes |
|---|---|---|---|
| Monday |
08.00-08.30 |
12.00-12.45 FORCE |
|
| 12.45-13.15 MOVE |
|||
| Tuesday |
08.00-08.45 |
13.30-14.15 FORCE |
|
| Wednesday |
08.00-08.45 |
12.00-12.30 HIIT |
19.00-19.30 |
| 12.30-13.00 MOVE |
|||
| Thursday | 08.00-08.30 CONDITION |
13.30-14.00 CONDITION |
|
| Friday |
08.00-08.45 |
12.00-12.30 CONDITION |
19.00-19.45 |
|
|
12.30-13.00 MOVE |
||
| Saturday |
11.00-11.30 |
13.00-13.30 MOVE |
|
| Sunday | 11.00-11.30 HIIT |
14.00-14.30 MOVE |
|
Class descriptions
Force
Force is the strength-focused component of the programme. Strength is an essential element and method of exercise in any program and can supports all fitness goals and targets. Strength exercise also can provide numerous health benefits such as improved muscle mass, motor skills, and weight loss.
Force will focus on techniques and exercises from disciplines such as bodybuilding, calisthenics, functional training, weightlifting, gymnastics and resistance work. The aim is to build strength where it is needed most, whilst improving mobility and balance for everyday life.
HIIT
HIIT stands for High Intensity Interval Training - a form of cardiovascular exercise. This involves training for periods ranging from 30 seconds to 3 minutes, working between 80-100% of your maximum heart rate with short rests inbetween. HIT training is a great way to maximise short, effective periods of training.
HIIT leads to greater EPOC (excess post-exercise oxygen consumption) which, when compared to continuous exercise, means that your body will continue to burn calories at a higher rate than normal after you've finished exercise.
Conditioning
Conditioning have a challenge aspect, based on time and reps managed. Although these classes will be challenging to each individual, they are specifically adapted in order to facilitate all fitness levels.
Conditioning sessions will be a mixture of anaerobic, aerobic and compound movement challenges, with both individual and team based competitive training where members will be encouraged to record their individual progress.
Class descriptions
MetCon
The ‘MetCon’ (short for metabolic conditioning) is a staple of CrossFit style training. Typically, it is between 2-3 exercises repeated for a various amount of rounds. A classic example from CrossFit is one called “Cindy”, one round consisting of 5 pullups, 10 pushups, and 15 squats. This is repeated for 20 minutes and scored based on the number of rounds completed.
Weightlifting
This session is an opportunity to gain an introduction to weightlifting techniques in the Ethos Performance Room. This is aimed at all levels of abilities and individuals looking to learn how to lift safely and gain confidence.
Move
Move sessions are solely focused on promoting recovery and range of movement in amongst the other classes of the programme. Move reconnects you with your body and encourages reducing intense exercise, allowing an opportunity for those who don’t take the time to stretch.
Move is a reactive class based on what members we have on the day. A class will initially start off with an activity from a functional movement assessment. These will work through 4 concepts of movement: rotational, dynamic, loaded and passive stretching.