Programs
One programme,
written eight weeks
at a time.
Halyard doesn't run six unrelated class formats. There is one training plan, written by the coaching team, and three ways into it. Strength and conditioning are written to complement each other, so a hard Tuesday doesn't ruin Wednesday's squats.
Lane 01 · 60 minutes · Mon Wed Thu Sat
Barbell Strength
The classical lifts and the work that supports them. You'll squat, press, pull and carry, on a cycle that adds a little each week and then backs off before it breaks you. Loads come from your own logged numbers, not from what the person next to you is doing.
A session, minute by minute
- 00:00
Warm-up, together
Ten minutes of general work then movement-specific prep for the day's lift. Nobody skips it, including the coaches.
- 00:12
The main lift
Squat, bench, deadlift or press. Three to five working sets at a load written against your last session. The coach is on the floor the whole time.
- 00:35
Accessory work
Two or three supporting movements — rows, split squats, carries, core. This is where most of the actual muscle gets built.
- 00:52
Log it and go
Two minutes writing down what you did, which is what makes next week's numbers possible.
Never touched a barbell?
Then this is exactly the right class. You'll start with an empty 15 kg bar or a broomstick, and the coach will spend your first three sessions teaching positions rather than adding weight. There is no beginner class, because there is no beginner room — there's just a coach who scales the same session to you.
What we don't do
- No max-out days for people who've been here a month
- No lifting through pain, ever — we swap the movement
- No leaderboards on the wall
- No shouting. It's a gym, not a film about a gym.
Lane 02 · 45 minutes · Daily
Engine
Conditioning built to raise your base, not to flatten you for the sake of a story. Most of it is steady, repeatable work on the rower, bike and floor, with harder intervals written in on purpose rather than every day.
Weeks 1–3
Base
Longer, easier pieces at a pace you could hold a conversation through. Boring on purpose. This is the part almost everyone skips and the reason almost everyone plateaus.
Weeks 4–6
Threshold
Intervals at the edge of comfortable, with measured rest. Two of these a week, never back to back with a heavy squat day.
Weeks 7–8
Sharpen & retest
Short, hard, and then the same test you did in week one, so you find out whether the block worked instead of guessing.
Scaling, honestly
The 62-year-old on the bike beside the ex-college rower works the same clock at completely different numbers. That is the point of a written interval — effort is relative, and the coach sets yours. Nobody is asked to keep up with anybody.
Equipment
Enough that a full class of twelve never waits for a machine, which is the actual reason the cap is twelve.
Lane 03 · No clock · Most afternoons + Sunday
Open Floor
The room and the racks, with a coach on the floor rather than behind a desk. Run your own programme, catch up a session you missed, or work on the one lift that's bothering you.
Included with
Every plan
Open Floor is the one thing all three memberships share — even the $89 plan is full access to the room whenever a block is running.
Coach on deck
Ask anything
The coach on the floor is there to be interrupted. Form check, a question about your programme, help loading a bar — that's the job, not a favour.
Bring your own plan
We won't fight it
Plenty of members run a programme from elsewhere — a powerlifting block, a marathon build, physio work. Use the room. We'll leave you alone unless you ask.
One to one
When a class isn't the right shape
Some people need a programme written only for them — a specific competition, a stubborn shoulder, a schedule that never lines up with the board. That's what Coaching+ is, and it's the same three coaches doing it.
$70
A single session
Sixty minutes with one coach, on whatever you want to work on. Members and non-members alike. Two of these a month are included in Coaching+.
Book one →Returning from injury
We work with your physio
Bring us their guidance and we'll write inside it. We are coaches, not clinicians — we don't diagnose, we don't treat, and we'll tell you plainly when something belongs in a clinic rather than a gym.