TRAIN WITH US

GROUP TRAINING

STRENGTH + CONDITIONING

SCULPT

SOLO

OPEN GYM

RECOVERY

GROUP TRAINING STRENGTH + CONDITIONING SCULPT SOLO OPEN GYM RECOVERY

STRENGTH + CONDITIONING

Sweatshop Group Training

SWEATSHOP’S GROUP TRAINING COMMANDS THE FIELD.

Our practical and purposeful Strength + Conditioning program is built to inspire consistent progression and elevated performance within our diverse community.

Attending a group session in a new space can be daunting for anyone but we’re here to tell you there’s no need to SWEAT it, you’ll fit right in at Sweatshop. Everyone does.
To get a head start, here’s the best way to approach your first session:
• Book into your desired session via the Sweatshop app.
To book, you must be a Sweatshop member, have a valid pass/pack, or hold an active intro offer.
All sessions become available to book 7 days prior to their commencement.
• Arrive 5 minutes early, especially if you have questions for our trainers before starting.

• Our sessions run for 50 minutes including a warm-up and an introduction to the session You’ll feel confident to get your sesh started after this!
• During a busy session you may be partnered up. This just means you’ll be sharing equipment with someone else. We recommend finding someone of a similar strength or height so your session flows, but otherwise, this is YOUR time and your session, with guidance from our trainers every step of the way.
HOW DOES THE PROGRAM WORK AND WHAT SESSION SHOULD I START WITH?
If you’re new to training and don’t know where to start, we recommend attending a resistance session first.
Sweatshop’s group training program focuses on resistance training Monday, Wednesday and Friday. The sessions are programmed with consistent progression — and flexibility for your individual goals — in mind.

Our Conditioning sessions run on Tuesday and Thursday, while our weekends are a hybrid. Saturday we often encourage a team experience, and Sunday can be taken at your own pace — especially if you need to chill out and revive yourself for the week ahead.
I’M A BEGINNER, CAN I COMPLETE A SWEATSHOP SESSION?
You’ve got this in the bag!
Sweatshop’s strength + conditioning program is built to empower everyone, whether you’re a superhuman or just human (like the rest of us). We’ve meticulously designed our program to be scalable no matter your fitness level, so if you are a beginner, you’ll be given the tools to close the gap on our advanced moves and accomplish your individual goals.
WHAT DO I BRING?
Please BYO water bottle. We have drinking water ready to top them up. Towels are encouraged but optional, we also have sanitised wipes on hand.
Wear a comfortable workout outfit and suitable training shoes.

ABOUT OUR CLASSES

GROUP SESSIONS

STRENGTH + CONDITIONING
GROUP TRAINING

FULL BODY RESISTANCE

BUILD

Build on your foundational strength in this full body session, programmed to target key muscle groups using a range of heavy compound lifts and accessory movements.

CONDITIONING / AEROBIC ENDURANCE

GRIND

Grind through this endurance-style conditioning session, targeting your aerobic energy systems — you'll improve stamina and establish a strong cardiovascular base.

FULL BODY RESISTANCE

TEMPO

Keep up the TEMPO with this full body resistance session. Lift a range of heavy compound lifts and build time under tension on accessory movements.

CONDITIONING / CONTRAST TRAINING

POWER

Contrast training combines high-load strength movements with biomechanically similar plyometric movements — like a Heavy Back Squat followed by a vertical jump — which produces near-immediate increases in strength, speed, jump height, and power, and, ultimately, long-lasting improvements in strength and performance.

CONDITIONING / HYROX INSPIRED HYBRID

HY-OUTPUT

Sweatshop’s HYROX-inspired session is programmed to measure progress across the main race day components.

scheduled intermittently.

FULL BODY RESISTANCE

BASE

Build your BASE to support your progression across strength, fitness and functional movement. BASE works with heavy compound lifts and accessory movements, often incorporating on a lower-body and core focus.

CONDITIONING / HYBRID

COMMUNITY

Community is the epitome of Sweatshop. It is the ultimate community session. Think teamwork, plenty of sweat & a whole lot of fun.

CONDITIONING / MODERATE INTENSITY

REVIVE

Revive yourself for the week ahead (or from the night before) with a sweat-inspired full-body workout to ease you into your week.

GROUP TRAINING SCHEDULE

All Locations

Use drop down menu to view the schedule for your location.

GROUP SESSIONS ON THE HYPERFORMA

SCULPT
[HYPERFORMA SESSIONS]

HYPERTROPHY SESSIONS

Focus on time under tension and layered supersets to create controlled fatigue. Expect a high intensity, low impact workout on the HYPERFORMA that focuses on controlled, full-body movements and your mental stamina to deliver significant muscular change and long-term development in strength and endurance.

Hypertrophy sessions are at the centre of the SCULPT program. We offer Level 1 and Level 2 options to meet you where you’re at, sculpting your performance from the ground, up.

STRENGTH SESSIONS

A full body HYPERFORMA workout incorporating familiar compound movements — like heavy deadlifts and squats — with greater tension loads. Sculpt Strength sessions are inspired by traditional gym sessions, combining heavy lifts and accessory movements with SRT, aimed at building muscle and working with maximal efforts to push your performance limits.

Schedule and detailed list of sessions coming soon.

CONTRAST SESSIONS

This is contrast training with a slower tempo. Contrast sessions on the HYPERFORMA are full body workouts with varying tensions that focus on generating power through the muscle to improve speed development, coordination and movement efficiency. By pairing controlled resistance with explosive intent, Sculpt contrast sessions challenge body control, muscular power and endurance for noticeable improvements in speed-strength and performance.

Weights and Springs are slightly lighter than our Sculpt Strength days.

GROUP SESSIONS ON THE HYPERFORMA

SEE MORE SCULPT

SOLO TRAINING

SOLO TRAINING

Sweatshop Open Gym

FOR INDIVIDUAL PROGRAMS + TRAINING ANY TIME

Prefer to train solo? Sweatshop’s open gym has you covered. Across all locations, our spacious gym floors are stand-alone training oases stacked with tons of weights, machines, and cardio equipment for every individual training style.

Sweatshop’s open gym is available to all members, any time.

Unlock access to the open gym on any Sweatshop membership.

RECOVERY

SWEAT IT ALL OUT

Sweatshop Recovery

A sesh with Sweatshop’s recovery facilities is the perfect way to balance out a hard-hitting week in the gym. Add to your health and wellness routine with a session in our traditional saunas or compression boots to aid in recovery and quieten your mind.

Find our traditional saunas at all locations
Find Compression boots at Collingwood and Geelong