What we train
The three
disciplines
Each discipline exists independently and as part of a whole. You can choose one path or walk all three. Most swans do.
01
Control · Precision · Recovery
Pilates
Move with intention
Pilates at Swan Club is not stretching class. It is a full-body movement system developed to correct, strengthen, and refine how you use your body. We train on both reformer and mat, guided by instructors trained in classical and contemporary methods.
Benefits
- Deep core activation and spinal stability
- Improved posture and joint alignment
- Injury prevention and active recovery
- Body awareness that carries into all other training
- Breath control and nervous system regulation
Sample session
Reformer Foundation (55 min)
Warm-up
- Footwork series
- Hundred prep
- Breathing pattern
Core block
- Short spine
- Stomach massage series
- Coordination
Strength
- Long box backstroke
- Side splits
- Tendon stretch
Finish
- Elephant
- Chest expansion
- Cool-down stretch
02
Intensity · Endurance · Strength
HYROX
Perform under pressure
Our HYROX programming is built on competition methodology — meaning every session has a purpose beyond just getting you tired. We train for output, not chaos. Structured intervals, progressive loading, and measurable performance across eight functional movements.
Benefits
- Cardiovascular and aerobic capacity
- Functional strength across competition movements
- Mental toughness and pacing strategy
- Community-driven accountability
- Race preparation and performance tracking
Sample session
HYROX Circuit (60 min)
Warm-up
- 1km SkiErg warmup
- Mobility flow
- Movement prep
Block A
- 1km Row
- 50m Sled Push
- 50m Sled Pull
Block B
- 80m Burpee Broad Jumps
- 1km Run
- 100 Wall Balls
Finish
- 100m Farmers Carry
- Cooldown row
- Mobility
03
Balance · Power · Mastery
SIGNATUREHybrid
The signature method
This is where Swan Club is unlike anywhere else. Our Hybrid sessions take the precision principles of Pilates and apply them inside high-intensity conditioning. You will never sacrifice form for effort. You will learn to be strong and correct — simultaneously.
Benefits
- Full athletic development in one format
- Pilates principles applied under load
- Structural balance — no overcompensations
- Ideal for HYROX athletes and movers alike
- The fastest path to becoming a swan
Sample session
Hybrid Power Session (60 min)
Activation
- Reformer footwork
- Hip hinge patterning
- Thoracic opening
Strength
- Deadlift + Pilates breath cue
- Single-leg RDL
- Sled loaded press
Conditioning
- 3 rounds: 500m Row / 20 Wall Balls / Plank hold
Restore
- Long spine decompression
- Breath work
- Stretch