Is Rogue your kind of training?
It may suit you if you enjoy practising balance and coordination alongside strength. Own the movement before adding speed or resistance; agility does not have to mean jumping.
What your workouts look like
LEVEL 1
Training Grounds
Practise lateral steps, clock steps and level-floor box steps alongside squats, wall push-ups, hinges and core exercises. A box step here follows an imaginary square on the floor; it is not a box jump.
LEVEL 2
The Battlefield
Light dumbbells, rows, presses and carries join supported single-leg work. Focus on steady positioning as the equipment changes.
LEVEL 3
The War Room
Compound lifts sit alongside split squats, hinges and trunk-control exercises. Keep precision as the priority and repeat a familiar level when that suits you.
Equipment to plan for
Begin with clear floor space, a wall or fixed support and a mat. Later cycles use dumbbells, a bench, cable equipment and a low stable step. Some Level 3 sessions use a barbell.
Options when a movement or piece of equipment does not suit
Instructions include smaller supported steps and alternatives for individual movements. Keep support within reach for balance work and use a comfortable range. The guides offer options, rather than automatically assessing which exercise is suitable for you.
Exercise guides include written instructions and illustrated, video or external demonstrations. Videos load only when you choose to open them.
Your pace, through three levels
Each cycle contains three workouts for nonconsecutive training days. New daily workouts have at least five main exercises, with a warm-up and cooldown kept separate. Allow approximately 25–40 minutes at Level 1, 35–50 at Level 2 and 45–65 at Level 3.
Complete the three Training Grounds sessions at one volume setting to graduate this class. After at least two completed Battlefield cycles for the same class, you can choose the War Room when you feel ready. These are training steps, never payment requirements; completion alone does not assess your readiness.
Stay at a level or return to an earlier one. Replaying a completed cycle selects another curated programme and keeps earlier history. There are three Level 1 templates and two each at Levels 2 and 3 for every class, so rotation means revisiting reviewed programmes rather than endlessly generated workouts.
Read the guide to cycles and saved progressA little more in the tank?
After the main-workout celebration, an optional class-themed Side Quest offers a short block of extra training. Accept it, seek one alternative or return to camp. It never counts as another main workout or changes your level progression.
Train within your ability and use a comfortable range and load. Stop if you feel pain or other concerning symptoms. Seek appropriate advice from a qualified healthcare professional when needed, and ask a qualified trainer about unfamiliar movements or equipment.