Our HYROX lane is evolving.
We've rebuilt how we program every class, across all three lanes, onto one shared campaign, sharper, more varied, and more you than ever. Same elite coaching, same family, more reasons to walk through every door. Here's the whole thing.
Strength, skill and metcons at elite level. Constantly varied, never random.
Epic hybrid WODs and HYROX race prep. A whole engine domain, not just a circuit.
Real Olympic lifting for every level. Both lifts every week, coached to the room.
Three lanes. Every day. Fully coached. Xfit, Xtend and Xert each run every single day, the CrossFit, the hybrid HYROX engine and the barbell, all open to you, all coached, all the time. Whatever your goal, the strength and the conditioning it takes are on the floor whenever you train, not something you have to plan your week around. It's a genuinely unique setup, and it's a lane all our own.
A real shape, every session
Prime → Build → Perform → Recover & Reflect. A warm-up that means something, a strength or skill piece, the workout, and a proper cool-down. No winging it.
The Day Spine
Every day has a character. Iron Tempo, The Hunt, Bar Path, Redline, Anvil, Wingman, Squad, so you always know what you're walking into.
The Hunt, reinvented
No more chasing the person next to you. You hunt a mark scaled to you, everyone can catch their own target and everyone can win.
Variety, on purpose
We track every movement so no two weeks feel the same. New formats, new rep schemes, real novelty, designed, not accidental.
One campaign, three lanes
Xfit, Xtend and Xert move through the same phases together, so wherever you train you're building toward the same peak.
Weightlifting done right
Both the snatch and the clean & jerk every week, a working day and a lighter-faster repeat, scaled by load so any level can lift.
One periodised campaign, a movement tracker enforcing real variety, and a coach on every single session.
Weekend Wingman & Squad put every discipline in one room. 30+ strong, all ages, same team.
Badass named workouts, themed days and showcases. Sessions people actually talk about on Monday.
Your Rogue Score and Athlete Passport turn every logged session into visible progress.
New names, same credentials. We're still an Official CrossFit Affiliate and an Official HYROX Training Club. Xfit and Xtend are simply our names for the lanes. The affiliations, the race codes and the standards behind them are all fully intact.
Turn the page for what each lane is really about, and the campaign that ties the whole year together.
Xfit
Constantly varied, functional training at intensity, coached, scaled and never random. Strength, gymnastics and metcons, every day of the week, all pointed at the same campaign.
The full shape
Prime, then a strength or skill build, then the WOD, then Recover & Reflect. You leave every session having built something specific.
Elite programming
Movement variety is tracked so nothing goes stale, and every day's identity shapes how it runs, power, benchmark, chase, fatigue.
Benchmarks that return
Fran, Grace, the Redline tests and more come back so you can chase your old self and see the numbers move.
Every rep scales to you and a coach is on every class. Weekends open the doors wide. Wingman pairs and Squad teams are where the whole gym trains together.
Xtend
HYROX is a race. Xtend is a way to train. It gets you race-ready and ready for a 10k, a hero WOD, a mountain, or life, a whole hybrid engine domain of epic, ever-changing workouts, written fresh every week.
Race prep, woven in
The HYROX movements and running run through the whole week, sleds, ski, row, carries, wall balls, burpee broad jumps, so race day is just another Tuesday.
The monthly race sim
Once a month we run the full eight-station HYROX simulation, logged as a benchmark that returns. See exactly where you stand.
The long Thursday
An extended endurance session every week, distance is the spine, tasks are the punctuation. The one that builds the deep engine.
Xtend is our name for the lane, but HYROX the race hasn't gone anywhere. We remain an Official HYROX Training Club, so you still get proper race preparation, member race codes and everything the affiliation brings. New name over the door, same racing behind it.
Here's the engine secret most people get wrong: they grind every session at a medium, "comfortably hard" pace, junk miles, which is too hard to recover from and too easy to build the top end. It just makes you tired. Real engines are built polarised: the hard days go genuinely hard, and the easy days go genuinely easy. Xtend is written that way on purpose, redline formats (chippers, ladders, the reinvented Hunt, long fight-gone-bads) when it's time to smash, and true cruise when it's time to build the base.
Every week you want one genuinely easy session. Zone 2, conversational pace, the kind you could hold for an hour. It isn't soft; it's the session that makes every hard one pay off. The aerobic base it builds is what lets you recover between efforts, absorb the hard work and stay healthy for the long haul, a hard metcon can't replace it. That easy session is Tuesday Run Club: a proper, coached, genuinely-easy long run that ticks the box for everyone, whatever lane you train. The hard and race-specific running lives in your classes; Run Club is the base underneath it all. If you take one thing from this page, don't hammer the easy day.
Chasing a 5k, a 10k or a HYROX time? The rower and the bike build the engine, but running is specific, a run PB needs actual running: a weekly long run (that's Run Club) plus the hard and compromised running in class. And as a race gets close we taper, drop the volume, keep the intensity, because grinding right up to the start line is the most common way people leave a result on the table. That's the sort of thing your plan handles for you; you don't have to figure it out alone.
Xert
The barbell art, coached properly, for every level. Snatch and clean & jerk taught from the ground up, where CrossFitters sharpen the fast lifts and complete beginners learn to move like lifters.
Both lifts, every week
One lift leads and the other gets a light touch, and the lead swaps each week, so nothing ever goes cold. Snatch and clean & jerk both stay grooved.
Monday works, Wednesday repeats
The same session comes back Wednesday about 10% lighter and faster, a second bite at the bar that manages fatigue and builds speed.
Scaled by load, coached to the room
One lift for everyone, scaled by weight not by different movements. The warm-up ramp is the drilling, so newcomers learn while lifters warm up.
Xert runs the same phase as the rest of the gym, expressed on the barbell. Muscle, Strength, Power, Expression, Sharpen, Peak. When the fast lifts rest in Xfit, they're never resting here. Three coached barbell sessions a week, find another gym nearby that offers that.
Your Week
Three doors, one week. Learn the five day names once and you can read your week at a glance, whichever lane you train. Times live on Wodify; this is what each session is for.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
Xfit Every day |
Iron Tempo The week's main lift. |
The Hunt Chase format, engine. |
Bar Path Olympic lifting, fast under the bar. |
Redline A benchmark that returns. |
Anvil Output under fatigue. |
Wingman Pairs. Every lane in one room, together. |
Squad Teams of five. The biggest session of the week. |
Xtend Every day |
Iron Tempo Steady mixed engine. |
The Hunt Chase the mark. |
Bar Path Barbell engine. |
Redline The long one, and the monthly race sim. |
Anvil Sleds and the grinder. |
||
Xert 3 x week |
Iron Tempo This week's lead lift + a light touch of the other. |
Platforms rest. |
Bar Path The repeat, lighter and faster. |
Platforms rest. |
Third session Sat, inside Wingman. |
Read the pink block. Weekends didn't lose your lane; they gained everyone else's. Wingman and Squad carry an Xfit, Xtend and Xert thread inside one room, every week. And yes, Xert lifting runs Saturday inside Wingman.
Nobody trains one lane at the top level, and here you don't have to. These are starting recipes; your coach tunes yours.
The Xtend racer
- Tue The Hunt, chase the time
- Wed Xtend Bar Path or Xert
- Thu Redline, the long one or race sim
- Fri Anvil, the sled grinder
- Sat Wingman with a partner
The Xfit athlete
- Mon Strength + WOD
- Wed Xert, sharpen the fast lifts
- Thu Skill + WOD
- Fri Classic Friday
- Sun Squad, the big one
Strength first
- Mon Xert
- Tue Xtend or Xfit engine
- Wed Xert
- Sat Wingman, lift in the pairs
New here?
- Any day Xtend is the easiest door in
- Any class scales to you, coached
- Weekend Wingman & Squad to meet everyone
The Xert room
Snatch and clean & jerk, coached three times a week, all year, whatever phase Xfit is in.
Xtend + the monthly sim
Sleds and carries fold through the Xtend week; once a month the full race sim puts them together.
All three doors
Xfit lifts it daily, Xtend builds it for race demands, Xert perfects the barbell.
Everywhere
Xtend for legs and lungs, Xfit engine days, and the long Thursday for the deep one.
This isn't a random workout generator
If a block ever feels repetitive, that's on purpose, and here's the purpose. The whole year is one story building toward 2027, and you're always somewhere specific in it.
Foundations of Iron
We get bigger and stronger. This is the chassis everything else is built on. We built the strength through July; right now we're turning it into power, on the way to the 2027 peak.
Every Monday we post where we are in this arc and why the week looks the way it does. Nothing on this floor is filler. If you can see the destination, the samey weeks make sense, they're the deposits the 2027 you gets to withdraw.
More training only helps if we can see it and control it. Stack a random online plan or a load of grey-zone junk miles on top of your week and your body gets pulled in two directions at once, power gets blunted and your recovery budget goes bankrupt. You end up the busiest person on the floor, going nowhere. So if you want more, we build it in, the right dose, in the right block, with recovery budgeted around it. Want to specialise? That runs coached, built into your plan, never freelanced. Same appetite, opposite result.
The Rogue Score
One number from your logged benchmarks, strength, engine and the classics, so your progress across every lane is visible, not a feeling.
The Athlete Passport
Your journey through the campaign, tracked. Every session you log is a deposit toward the peak.
in a weekend Squad. All ages, all lanes, one team, all in one room.
raised at 25 in 25, and a Battle Cancer centre. Giving back is who we are.
coaches. A coach on every session, every day. No open floor and good luck.
community and a family. More than a gym, a way of life.
We're not a circuits shed with a timer, and we're not a globo gym with a rig in the corner. We're the only floor around where the runner, the lifter and the CrossFitter train under the same roof, coached in every session, on one campaign, and end up in the same weekend team. That's the whole idea. That's Sugar Rogue.
Good to know
The bits that make the whole thing tick, how to read your week, when we test, what's on, and how to get more without going backwards.
Every so often you'll see a reload week. The sessions are still full and fun, we just recommend easing off: take the Ignite option, chase quality and positions over the clock, and bank the recovery. It's a recommendation, not a rule, the keen can still push, but backing off when we say so is exactly how you come back stronger. No forced flat weeks, just smart ones.
We train across three rooms. Xert has its own floor for the barbell. The other two, the rig room (pull-up bars and ropes) and the engine room (the sleds and skis), swap between Xtend and Xfit one day a week, so nobody misses out on either: Xtend gets the rig for pull-ups, toes-to-bar and rope climbs, and Xfit gets the sleds. It alternates Wednesday and Thursday from week to week, so over a month everyone gets the full toolbox. Your coach will call it and Wodify shows your room, same great session, just occasionally a different door.
A few times a phase we test, a heavy lift, a 2K row, a Fran or a Grace. When you see a benchmark, log it: those numbers feed your Rogue Score and your Passport, and they come back later so you can prove the work. Chase your own line, every time.
Friday Night Lights
Once a month, Anvil goes big, the whole room, output under fatigue, everyone lifting each other.
The Forge Games
A monthly Squad throwdown, teams of five battle across kit-distinct stations, the whole room together. Loud, inclusive, celebration over score.
Skills Showcase
A bridge-week Saturday to play with and crack the skills, double-unders, handstands, pull-ups, muscle-ups.
The Xtend Race Sim
Once a month the full HYROX simulation runs in Xtend, your logged benchmark against the sport.
The Community WOD
Our open, everyone-welcome session. Bring a mate, the best way to show someone what we do.
Charity & community
Our 25 in 25, 25 workouts in 25 hours, raised £14k+, and we're a Battle Cancer centre. Giving back is part of who we are.
The fastest way to go backwards is to bolt a random second session or an outside plan onto your week. If you want to push harder or specialise, run the Prescriptor or grab a coach, we'll add the right dose in the right place, built into a proper plan. Coached and controlled always beats freelanced and fried.
The training is the centre, but the recovery, the fuel and the community around it are what make it a way of life. Here's what's on the floor now, and what's on the way, with new coaches joining to run the new pieces. Ask at the desk.
The day's identity tells you the vibe, your scale sets today's dose, and your way to fly is how you attack it. Read those three and you know your session before the clock starts.
Every door has a coach standing behind it and every rep scales to you. Tell us at the desk which room you fancy and we'll point you at the right first session so your first go is a good one. Juniors run on their own timetable, just ask.
Go Further
The three lanes are your foundation, and for most people, most of the time, that's the whole answer. But when you want to push one specific thing harder, whether it's a skill, a lift, a race or your body composition, these are the coached add-ons that run alongside your classes, not instead of them. Add a focus, don't stack a second gym.
Structured blocks that sit on top of your normal week, built and monitored by a coach.
Barbell Add-On
Individual barbell work that complements your Xert classes, extra volume and accessory lifts, programmed and monitored by a coach.
Strength Add-On
Eight weeks of squat, press and pull progression to run alongside your classes.
Strength for Runners
Two short sessions a week built to keep knees, shins and hips healthy as your mileage climbs.
Armour
Functional bodybuilding, structure, size and resilience, coached. The build-muscle track, making its home on the Xert floor on the days Oly isn't running.
Six-week missions to unlock one movement, with a weekly check-in until it clicks.
Your First Muscle-Up
A six-week build: pull strength, transition drills and a weekly check-in until it's yours.
Your First Toes-to-Bar
Six weeks of grip, midline and rhythm work until they string together unbroken.
Some are live now, more landing soon, with new coaches joining to run them.
Nutrition Coaching
Food built around your training, reviewed monthly. Not a meal plan you'll abandon, a system that fits your life.
3D Body Scan
A baseline you can actually measure progress against. Rescan every eight weeks and watch it move.
Start With a Chat
Ten minutes with a coach to get your first few weeks right. No commitment, no sell.
Run the Prescriptor (it's on the next page) and it'll point you at the one or two extras that actually fit your goal, so you're not guessing. Or grab any coach and ask, that's what we're here for.
Track it. Tune it.
Two tools turn the campaign into your plan. One shows you where you stand; the other tells you how to train next. Scan the code or tap the link.
Athlete Passport
Your Rogue Score and your fitness fingerprint across all 10 skills, engine, strength, gymnastics, the lot, in one profile. It flags your weakest link, plots you against the archetypes (elite CrossFitter, HYROX athlete, competitive lifter, amateur) so you can see the shape of where you are, and adjusts for age so the number's fair. It's the receipt for every session you log.
The Prescriptor
Not sure how to split your week across Xfit, Xtend and Xert? It reads your Passport, takes your goal, and gives you a personalised recipe, the right dose in the right place. It scores how effective your week is, shows the gap to where you want to be and exactly what closes it, and lets you override the mix while showing what it costs you. Add a day, don't stack a day.
Want it dialled in further, or thinking about specialising? Grab a coach, the Passport and Prescriptor are where your individual plan starts.
The family's growing
Xfit, Xtend and Xert are how you train. Two more names are taking shape, the recover-hard, move-well side of Sugar Rogue, so you're not just training hard, you're built to last.
We're not saying much yet. Keep your eyes on this space.