1 · Before
Warm up together
Five minutes before the clock starts: raise the heart rate, loosen the joints, wake up the muscles.
GridFit by Structure Wellness · born in Manchester
One grid.
Every level.
Nine stations around a track. One minute at each station, a lap of the track after every one, four rounds in the hour. Every station scales to you, and every minute is timed, so you race yourself, not the person next to you.
9stations
1:00at each station
1lap after each
4rounds
~65minutes, warm-up to stretch
How a class runs
Timed, not counted.
There are no reps to hit and no one setting your pace. The clock runs the class. You decide what one minute of your best effort looks like today.
Warm-upStation 1Stations 2 to 9, 1 min eachLap of the trackDrink breakCool-down and stretch
2 · Flow
Station, then a lap
One minute on the station, a lap of the track, on to the next. Always anticlockwise.
3 · Drink
Between rounds only
A short, controlled break after each round. No stopping mid-round.
4 · After
Cool down, stretch well
A slow lap, then seven minutes of stretching. Evening classes get ten, with longer holds to help you sleep.
In or out
The outer green
Late? Warm up on the outer green, then join any free station. Need to stop? Step out and stretch.
Either side of the work
Warm up. Cool down. Stretch properly.
The warm-up gets your joints ready for the first station. The stretch at the end is not optional extra: it brings your heart rate down and helps you recover, and in the evening it helps you switch off for sleep.
Warm-up · 5 minutes
Get ready to move
Raise, mobilise, activate. On your first station, led by your coach.
Cool-down · 5 minutes
Bring it all down
The movement library
Same kit. Your version.
Every move here uses the kit already on its station, so whatever you mix and match is waiting for you. Each one has an easier and a harder version, and all our weights adjust. Tap a move to see how it's done.
Build your session
Design your grid. Set your goal.
Each station only offers moves for the kit it has. Pick a move and a level, set your weight, then a target for your one minute. Your coach may change a station on the day, so treat this as your plan, not a contract.
My goal for this session
The class clock
Run your grid.
Your plan on the real GridFit timings, from the first warm-up move to the last stretch, with each move shown as you go. Use real time on your phone, or preview the whole hour at speed.
Ready
2:00
After class
Log your best minute.
For each station, note your best minute of the session. We'll tick off the targets you hit and keep your personal bests. Everything stays on this device.
Listen to your body. Every movement has an easier option, and your coach is always in the centre of the grid to help. The animations show the shape of each move, not a substitute for your coach's eye. If something hurts or you feel unwell, step out to the outer green and tell your coach. If you have a health condition or injury, check with your GP before starting a new exercise programme.