Port Melbourne

The weekly timetable

Mornings and evenings, six days a week. Every session is run by a coach, and membership covers all of them.

The week

What's on, and when

Monday, Wednesday, Friday and Saturday are strength and conditioning. Tuesday and Thursday are a combination of high intensity, power based and strength work.

Monday
  • 6:00am
  • 7:00am
  • 5:30pm
  • 6:30pm
Tuesday
  • 6:00am
  • 7:00am
  • 5:30pm
  • 6:30pm
Wednesday
  • 6:00am
  • 7:00am
  • 5:30pm
  • 6:30pm
Thursday
  • 6:00am
  • 7:00am
  • 5:30pm
  • 6:30pm
Friday
  • 6:00am
  • 7:00am
  • 5:00pm
  • 6:00pm
Saturday
  • 8:15am
Sunday

No sessions. Recovery is part of the program, not a gap in it.

The sessions

What each one means

Strength and conditioning

Monday, Wednesday, Friday and Saturday. Barbell and dumbbell work built up week to week, with conditioning worked in.

High intensity, power and strength

Tuesday and Thursday. The three run together in the one session rather than on separate days.

Not sure which to start with? You don't have to pick. Your first session is one-on-one with a coach, and we'll work it out from there. Ask us anything.

Find a slot that fits your week

Members book through the app. If you're not a member yet, the First 21 is the way in.

Start the First 21 Ask a question