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PROGRAMS
Your goals. Your program.
With multiple programs running along side each other daily, you’ll always have a training path that matches where you’re headed. If you need help, our team will work with you to make sure your program is tailored to YOU.
METCON
Our Metcon program is our Mixed Modality training and is the foundation of what we do at Flava Fit. It blends the three key elements of fitness — monostructural (cardio like running, rowing, biking), gymnastics (bodyweight movements like pull-ups, push-ups, toes to bar, bar muscle up and burpees), and weightlifting (barbell, dumbbell, and kettlebell work). By combining these different modalities into one workout, you’ll build strength, conditioning, and skill under fatigue — just like in real life and sport. Expect sessions that are constantly varied, challenging, and fun, with formats that might mix cardio and lifting, gymnastics and conditioning, or all three together. This is where you’ll develop true all-round fitness.
Our Metcon program is available Monday, Tuesday, Wednesday, Friday, Saturday
FUNCTIONAL
Our Functional Program is designed as the perfect entry point into Flava Fit. Unlike our Metcon program, these workouts don’t include higher-skill gymnastics (like pull-ups or toes-to-bar, bar muscle up and the weightlifting is kept lighter and simpler. Instead, the focus is on building a solid foundation through compound movements — squats, deadlifts, presses, lunges — with a touch of cleans and overhead work to develop strength and coordination. Functional is all about moving well, and building confidence while still pushing the conditioning intensity. It’s the ideal starting block for getting into the environment and getting the body moving.
Our Functional program is available Monday, Tuesday, Wednesday, Friday, Saturday
WEIGHTLIFTING
Our Weightlifting Program is a four-day per week focus on building strength, power, and skill with the barbell. These sessions are dedicated to the Olympic lifts (snatch, clean & jerk) and their variations, along with squats, presses, and accessory work to improve technique and build raw strength. With structured progressions and clear weekly cycles, you’ll develop better barbell control, confidence under heavy loads, and the ability to move with speed and precision. Whether your goal is to improve your lifting for sport, build strength for life, or simply learn proper technique, this program provides the structure and coaching to get you there.
Our Weightlifting program is programmed for Monday, Tuesday, Wednesday & Friday, but is accessible in the app and can be done at any time suitable for you
STRENGTH
Our Full Body Strength Program runs three days per week and is designed to build total-body strength with smart, rotating splits. Each session targets different movement patterns — from squats and presses to pulls and accessory lifts — ensuring that across the week you train your whole body in a balanced way. By mixing barbell, dumbbell, and accessory work, this program develops raw strength, muscle, and resilience without burning you out. With just three focused sessions per week, you’ll see consistent progress, stay balanced, and leave every workout feeling stronger and more capable.
Our Strength program runs on Monday, Wednesday & Thursday, but is accessible in the app and can be done at any time suitable for you
HYROX
Our Hyrox Program is built to prepare you for the ultimate test of endurance, strength, and grit. Inspired by the global Hyrox competition format, these sessions combine running with functional movements like sled pushes, sled pulls, lunges, wall balls, rowing, and skiing. Each workout is designed to develop your engine, build muscular endurance, and sharpen your ability to move efficiently under fatigue. Whether you’re training to compete in Hyrox or simply want a challenging and athletic conditioning program, you’ll get the perfect balance of intensity, structure, and community support to push your limits and level up your fitness.
We run Hyrox once a week on a Thursday
FUNCTIONAL BODYBUILDING
Our Functional Bodybuilding Program runs once per week and blends classic bodybuilding training with strength movements and erg machine conditioning. These sessions focus on building muscle, improving movement quality, and developing work capacity in a way that carries over into both performance and aesthetics. You’ll combine controlled tempo work with bigger compound lifts and bursts on the rower, bike, or ski erg to get the best of both worlds — strength and conditioning with a strong bodybuilding
We run Functional Body Building once a week on a Thursday