This month’s class review is on the Elevate Upper Body class at Apex Fitness LDN.
The Elevate classes at Apex focus on Strength and Conditioning, targeting either the upper or lower body through compound movements and accessory exercises. These sessions aim to enhance strength, power, and muscular endurance.
Studio overview
Located in Southwest London, Apex Fitness LDN is a HYROX-affiliated gym renowned for it’s customised programming pathways. Whether you’re a beginner trying something new, overcoming a plateau, or preparing for your next competition, their tailored programs are designed to help you reach your goals.
As the number 1 HYROX gym in London, Apex specialises in preparing athletes for their first HYROX competition and helping them achieve new personal bests.
The Workout
To help members progress, Apex offers a comprehensive 12-week Elevate Pathway program that builds a solid foundation of strength through key compound movements and targeted accessory work. The program is divided into three distinct phases, before culminating in a final test week to measure progress and achievements:
- 4 weeks of muscular endurance
- 4 weeks of hypertrophy-focused training
- 4 weeks of strength and power development
I attended the lunchtime ‘Elevate Upper Body Hypertrophy’ session. It was the week 7 Hypertrophy session, which was very well structured!
Mike started the session by leading us through a great warm-up, incorporating movements integral to the workout, ensuring we were well-prepared, and using the correct form. Then we got stuck into the main workout, which consisted of three 12-minute blocks – compound lifts, accessory lifts, and a conditioning EMOM to finish.
Warm Up
- 2 minutes ski erg
- 6×2 push-ups
- 8×2 up-down planks
- 10×2 DB row
- Mobility movement sequence
- Dynamic stretching sequence
- Upper body band work
- X5 HR push-ups
Block 1 – Compound Lifts:
- Bench press – for this compound lift, we followed a rep sequence of 12 – 10 – 8 – 6, increasing the weight each time to push our muscles to their maximum capacity.
- 4 x 8 DB flyes
Block 2 – Accessory Lifts:
- DB single arm row – 10, 8, 6
- 3 x 8 DB bench press
- 3 x until failure HR push-ups
Block 3 – 12-minute Conditioning EMOM (Every Minute On the Minute):
- x12 DB incline flyes
- x10 DB rear delt flyes
- x8 BB bent over row
- x7 Plyometric push-ups
After my workout, I enjoyed a delicious Blueberry Muffin shake from APEX’s nutritionally designed smoothie bar. Packed with 25 grams of protein and 75 grams of carbohydrates, it offered the ideal carb-to-protein ratio to optimise my recovery. They had lots of delicious options available, which I look forward to trying next time!
Round Up
As a newcomer to this style of strength and conditioning training, I initially felt nervous. However, the class exceeded my expectations! Mike, the coach, was incredibly supportive, and with the lunchtime class being slightly quieter, there was a one-on-one training atmosphere that ensured everyone was working to their full potential throughout the workout and properly improving. By the end of the session, I felt more confident, achieved new personal bests, and gained valuable experience to apply to future workouts and improve my strength.
I really enjoyed this class, as it propelled me beyond my comfort zone and massively boosted my confidence! It not only left me with the satisfaction of having pushed myself to the fullest, lifting the heaviest I ever have but also equipped me with new skills and techniques to apply to my training in the future.
A big shoutout to Mike, who led the class, supporting us throughout and fully elevating the session! Mike’s support during challenging aspects of the workout boosted my confidence, particularly in mastering new movements like plyometric and hand-release press-ups! As someone who has always struggled with back pain during bent-over rows, his guidance significantly improved my technique and form, resulting in better overall performance and zero pain post-workout! Big kudos for a tough but great session!
Thank you to Mike and Ali for having me down. I’ll definitely be back!
Verdict
- Sweat – 7/10
- Endorphins – 9/10 – great support and encouragement throughout!
- Recommendation – 10/10
Keen to give Apex Fitness a try? Head over to their site to claim your first free intro session! Alternatively, you can get a 30-day taster session for only £60! Also, we’ve got lots more Hyrox content on our blog here.
Disclaimer
Remember that individual experiences may vary, and the review is based on the writer’s personal encounter with Apex Gym, LDN. It’s advisable to visit, enquire, and experience the studio firsthand to make the best choice for your fitness requirements.
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