Athletes building barbell strength in class
Home / Programs / [SC]
[SC] · Strength & Conditioning

Strong, for the
other 90%.

If you want to get stronger, you'd better learn the barbell: squats, deadlifts and presses — but none of the Olympic lifts or high-skill (kipping) gymnastics required.

[SC] membership → View schedule
Athletes lined up under the barbell for back squats
Home / Programs / [SC]
[SC] · 2–4× a week

Learn the
barbell.

Powerlifting-style strength — squat, deadlift, press — coached and scaled to you. The strongest, simplest path to getting fitter.

Book a free class → What's included
A class working through wall balls in a conditioning piece
Home / Programs / [SC]
[SC] · Conditioning

Then go
get sweaty.

Mixed-modal conditioning with kettlebells, dumbbells, boxes, med balls, rings and more — every workout scales to your level.

Book a free class → View pricing
The Program

[SC]
2–4× a week
On-Ramp first

The [SC] Strength & Conditioning program is for 90% of the Vancouverites out there. Perfect for someone in the gym 2–4× a week who doesn't want the high-skill gymnastics or Olympic lifts.

03 · [SC]

What's
included

Includes everything from the [HYROX] program, plus structured barbell strength and barbell-free conditioning. New athletes complete On-Ramp first so every movement is dialled in before group classes.

Includes everything from the [HYROX] program, plus:

  • Strength includes: Powerlifting & barbell strength work (squat, deadlift, press, etc).
  • Strength does NOT include: Olympic lifting or high-skill gymnastics.
  • Workouts include: Mixed-modal conditioning pieces utilizing kettlebells, dumbbells, plyo boxes, medicine balls, rings, pull-up bars and more.
  • Workouts do not include: barbells or high-skill gymnastics.
On Mondays & Fridays
  • A structured strength component focusing on the powerlifts (squat, deadlift, press) and accessory work
  • A mixed-modal conditioning piece that does NOT utilize a barbell
  • May include a cooldown or mobility piece
On Wednesdays
  • Expect to move in different ways! We love to integrate programming from programs like 'Knees Over Toes Guy', Marcus Filly 'Functional Bodybuilding' and more.
  • A ~20–30 minute mixed-modal sweat fest utilizing kettlebells, dumbbells and more
  • Workout options always include both dumbbell or barbell variations so all levels can safely get their sweat on
  • May include an additional cool-down and accessory or mobility work
7 days / week
  • 90-minute blocks during peak times & 120-minute blocks during off-peak times
  • Use it to do your own thing OR to make up a missed workout
  • Unattended access is included with any monthly membership; after-hours access requires a contract (6- or 12-month) membership and coach approval

Full Open Gym details & rules →

[SC] membership → Start with On-Ramp
An athlete driving a push press out of the rack
[SC] Schedule

Check out the
[SC] week.

Here's what a week of [SC] looks like. New here? You'll complete a quick On-Ramp before you can book in — start on the join page, or get a feel for the style at a Sunday [HRX] Strength & Conditioning class. Full gym schedule →

Live [SC] schedule · powered by ZenPlanner

Also included: an [SC] membership gives you access to all our [HYROX] group classes too — they're not shown on this calendar.

How to join → Try a Sunday [HRX] class → Full schedule
Ready to get strong?

Pick up
the barbell.

Everyone starts with a free class, then a quick On-Ramp to dial in your movements. The rest is just showing up.

Book your free first class →