Our Classes

The Experience


Descend below the chaos of the outer world to ‘The Machine Room’ and unite with other Rowbots for 45 minutes of intense mental and physical strengthening. We unite those who have chosen to test their inner strength and who have a will to discover who they can really be.

The Science

The coding of the ROWBOTS system

Our classes offer 45 minutes of maximum intensity training, with split intervals between the floor and the rower and obsessively calibrated for maximum results/time effectiveness.

The workout to challenge all workouts. A redefining mental and physical test burning up to 800 calories, working 85% of muscles, improving posture and all with minimum stress on joints.

800 Calories

Expect to leave The Machine Room sweating… a lot

Maximum Effect

Every major muscle group worked – best results for abs, ass and legs

Better Posture

Lengthen the body and improve posture

Minimum Impact

No pounding a tread, your knees and joints will be thanking you

Mind + Body

Mental conditioning to empower

Steeped In Science

Don’t just take our word for it

Our Classes
Endurance (cardio focus)

Our Reset class elicits anxieties by challenging limited belief systems and low self esteem.

It’s a cardio-focused, full body class designed to Reset your system.

6 minute rower/floor intervals will have you gritting your teeth and questioning your capacity but our trainers will empower you to smash those mental and physical barriers leaving you buzzing with self belief and confidence!

This is the perfect class for anyone looking to Reset after a confidence knock, overcome failure, reset on a Monday or just discover their true strength and resilience.

Power (strengthening focus)

Our Action class instills a growth mindset, lifts your mood, enhances motivation, and empowers you to get on with the task at hand.

It’s a strength training class focusing on the upper body that is all about taking action.

Our trainers will take you through 5 minute rower/floor intervals with goal setting challenges that will drive you to take action, release self doubt and plant yourself firmly in the present moment.

This class will teach you how to focus on action over results and embrace the mental clarity that comes from enjoying the process and the journey rather than judging yourself for your current situation. It’s time…to take Action.

Endurance (cardio focus)

Our Stamina class relieves stress, helps you to process difficult feelings and focuses on using your strengths rather than your limitations.

Stamina is a cardio-focused, full body class designed to help you build confidence and persist for results.

6 minute rower/floor intervals are engineered to build extreme focus.

You’re going to get seriously uncomfortable but our trainers will condition you to tolerate pain and immerse yourself in the task at hand. Change and results never come without discipline and persistence.

Stamina is the class for anyone who suffers from distraction and needs to practice focus and build a tolerance for discomfort. It’s our ultimate test of endurance.

Power (strengthening focus)

Our Energy class helps to reduce negative self-talk, improving self compassion by helping you to differentiate between ego and energy.

It’s a strength training class focused on the lower body that builds awareness of and helps you to understand effective energy consumption.

Shorter 5 minute intervals will move you quickly between floor and rower but expect to be pushed to the extreme and challenged to find your peak strength whilst maintaining reserves for subsequent intervals. This is about training smart.

This class will help you to manage your energy reserves and work more efficiently. It’s ideal for anyone who struggles with time management, productivity or balancing energy.


Our Freestyle class is a mixture of all the psychological themes, allowing you to take what you need and leave the rest.

It’s a full body class, focusing on what you can control, not what you cannot. No set intervals mean you will not know what to expect, but you can control your mindset and how you approach the uncertainty.

You will need to be ready to find a solution and freestyle your way through an intense workout, leaving you feeling alive and empowered having navigated a way through.

Switch On
Freestyle (signature class)

Our signature #SwitchOn class encourages you to let loose, to let go and feel free, reducing self doubt and motivates you to have some fun!

It’s a freestyle, full body class combining strength and cardio with varied interval lengths designed as an all-round workout for mind and body to get you to #SwitchOn and leave confident and energised.


Our Recharge class reduces anxiety and stress, regulating sleep and helping you to avoid burn out.

It can also improve body image and encourages you to practice moderation.

It combines our freestyle #SwitchOn class approach with 15 minutes of yoga flow for recovery. Release the challenges of last week and recharge for the week ahead.