Program 02 — Engine
Breathe hard.Recover fast.
Ropes, sleds, intervals and turf. Build a heart that works for you.
Conditioning
Engine is conditioning without chaos: measured intervals on ropes, sleds, bikes and turf, scaled to your tested heart-rate zones. You will sweat more than anywhere else in the building — on purpose, with a plan.
Slam day on the turfThe work.
Sessions run in waves of work and recovery, capped at fourteen athletes so the coach sees every rep. Expect battle ropes, kettlebells, med-ball work and the occasional rooftop block when the weather allows.
Breathe hard. Recover fast.
Three formats.
Pick the one that fits today
Afterburn
Interval conditioning across ropes, sleds and bikes. The hardest 45 minutes at SOMA.
Engine Room
Aerobic base building in zone 2–3. Unfashionable, transformative.
Core Hour
Trunk strength and anti-rotation work that makes everything else better.
Why it works
A resting heart rate to brag about
Work capacity for sport and life
Body composition that holds
Stress burned, not stored
On the floor
Kettlebell intervals
Core block, coachedWho leads Engine
“Most people don't need to go harder. They need to repeat the right hard, weekly.”
Cut the club's average resting heart rate by 9 bpm in a year of Engine Room.
A typical week