Strength circuit

What happens

Six stations, three rounds. You move between a barbell lift, a kettlebell swing, a loaded carry, a pull, a push and a core hold, with a coach setting your weights on the first lap. The work is heavy enough to matter and slow enough to do well.

Your heart rate sits in Tempo for most of the class. If it drifts into Thres, the answer is longer rests, not lighter bars.

Who it is for

Anyone who wants to be stronger next month than this one. New lifters get a technique lap before the clock starts. Experienced lifters get told, politely, to stop rushing.

What you will notice

• Weights that felt heavy in week one feel ordinary by week six.

• Your heart rate recovers faster between rounds.

• Stairs stop being a topic of conversation.