The method is the same for every client. Day one is an assessment. Week 1 issues a written programme. Weeks 2–6 are executed and logged. At the end of the block a review document is written from that log. This page sets out what each stage contains, what we will not do, and how records are held.
Sixty minutes on the floor at 2 Kallang Avenue, #06-12. Booked as a paid session; the S$90 fee is credited to your first block if you start within 28 days.
You arrive a few minutes early to complete a health declaration at reception. The coach on your programme then works through a fixed list. Nothing on that list is a diagnosis. Items that produce a pain flag are stopped and written down. If you bring a letter from a doctor or physiotherapist, that letter sits on the desk for the whole hour and sets the ceiling for every test.
| Item | What we do | What we write down |
|---|---|---|
| Health declaration | Confirm current conditions, medicines you choose to list, and recent procedures | Flags that change programming |
| Clinical letters | Read any clearance or restriction you supply | Allowed patterns, ranges and loads |
| Movement screen | Squat, hinge, lunge, press, pull and a simple gait walk | Positions that were limited |
| Starting loads | Light sets on the patterns that will appear in week 1 | Kilograms and repetitions completed |
| Work-capacity piece | A short, repeatable effort on a bike or rower | The protocol and the number produced |
| Diary | Hours you can keep for six weeks, travel dates, preferred slots | Cadence and first-block calendar |
| Close | Talk through the likely programme and any documents still needed | Start date and outstanding items |
A block is six weeks. Sessions are 55 minutes. The written plan is issued before the second visit. It names the main piece for each day, the accessory work, the mobility tasks and the intended perceived-effort range. Week 1 is confirmatory. Weeks 2–5 follow a progression rule agreed in the plan: add load when every prescribed set was completed inside the effort range, or add a repetition when load is already at a technical ceiling. One week is written lighter. For a two-session week that lighter week is usually week 4. For a three-session week it is usually week 5. Deload placement is stated on page one of the plan so you can see it before you start.
Company cohorts use the same six-week unit. The outline may be shared; individual loads still sit on each participant’s record. Remote blocks use the same rules with equipment constraints written at the top of the document.
| Block length | 6 weeks |
|---|---|
| Session length | 55 minutes |
| Progression | Load or repetition, only after completed sets inside the stated effort range |
| Deload | One lighter week, placed in week 4 or week 5 |
| Issue date | Before the second visit |
Each session is logged before you leave the floor. The log holds attendance, the loads and rep schemes that were actually used, a perceived-effort mark, and any substitution. If a rack, rower or bike is occupied, the coach uses the substitute named on the plan and records that it was used. Informal swaps that are not on the plan are avoided so the review still reads against the written block.
A missed session is recorded as missed. If the timetable has space in the same week, the session can be moved once. A cancellation inside the 12-hour window counts as a used session. Late arrival of more than ten minutes shortens the session; we do not extend into the next booking. If you are unwell, write to [email protected]; the reason is noted on the attendance line.
On arrival
Check in at reception. Outdoor shoes stay at the cubbies. The coach opens your plan and confirms any new flag before the warm-up starts.
During the hour
Work follows the written order. Loads can be reduced in the room; they are increased only when the plan’s rule is met. Substitutions come from the list on the plan.
Before you leave
The log is completed. You can ask for a copy of that day’s line. Re-rack plates and return implements to the marked home position.
The review is written at the end of week 6 from the session log and any re-tests that were scheduled in the plan. It is a working document for the next block. It is sent to you. On a company programme the individual review stays with the participant; HR receives a separate aggregate attendance pack.
| Attendance | Sessions booked, completed, moved, cancelled, missed |
|---|---|
| Completed volume | Main-piece loads and repetitions actually performed |
| Re-tested items | Screen positions and the work-capacity protocol, if they were due |
| Limitation flags | New or resolved notes, including any updated clinical letter |
| Next block priorities | Programme choice, cadence, and the first week’s emphasis |
| Admin | Remaining sessions, freeze used, and the proposed start date |
We are a training studio. We are not clinicians. We do not provide diagnosis, rehabilitation prescriptions or medical screening. The health declaration and the assessment are operational tools for writing a programme. They are not a medical examination.
When you ask us to, we will coordinate with your doctor or physiotherapist: we will send the review, we will work from their written clearance, and we will hold a pattern that they have asked us to hold. Nutrition advice, if offered, is limited to general guidance such as eating around training hours. It is not a diet prescription.
Training information on this site is general in nature and does not replace advice from a doctor or physiotherapist. If you feel unwell in a session, we stop the session and help you contact the person you name on your declaration.
Enquiry data entered on the public form is validated and then discarded. Correspondence that reaches us by e-mail or telephone is held for 12 months. Training records (assessment notes, session logs, review documents, health declarations and any clinical letters you give us) are held in the studio system for 3 years, or until you ask for deletion. Coaching staff working on your programme can see your record. On a company programme, HR sees aggregate, anonymised attendance and participation figures only.
We do not sell records. You can request a copy, a correction or deletion by writing to [email protected]. Hosting is in Singapore. Server log files are kept for 30 days. The full notice is on the privacy page.
| Enquiry form | Validated, then discarded. Nothing is stored by the form. |
|---|---|
| E-mail and telephone | 12 months |
| Training records | 3 years, or until you ask for deletion |
| Server logs | 30 days |
| Export and deletion | [email protected] |
The first block is written from the assessment on the floor. Bring indoor shoes and any written clearance you already have.