Strength & Conditioning
Our bread and butter. Build strength, drop weight and move better in one coached hour.
Dungannon · Est. 2021 · Community owned
The gym that gets Dungannon stronger.
Coached group training on Ballynakilly Road, built for busy people who somehow ended up last on their own list. Strength & conditioning, Hyrox and G45 Mums, seven days a week. You just bring yourself, and we’ll coach you through every rep.
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You don’t need to be fit to walk through our door. You need a start, an hour that’s just yours, and a coach who stands beside you until it sticks.
01What a session is like
One hour, with a coach for all of it.
Minutes 0 to 10
The warm up
You walk in, the whiteboard is ready and the coach talks the whole room through the session. Everything gets warmed up properly, so nothing gets hurt. No guesswork, no wandering around wondering what to do.
Minutes 10 to 30
The strength work
The main lifts, scaled to you. First week in the door or five years deep, you work off your own numbers, with a coach watching how you move rather than the clock.
Minutes 30 to 55
The conditioning
The bit that gets the heart going. Partner work, intervals, Hyrox style engine building. Loud music, plenty of encouragement, everyone finishing together.
Minutes 55 to 60
The high fives
Cool down, a laugh, and out the door. One hour, start to finish, which is exactly why busy people manage three of these a week.
02Find your class
Four ways in, and the same friendly room behind them all.
Every class is coached, capped and scaled to the people in the room. Nobody is left standing at a machine wondering what they should be doing.
Hyrox
Engine building for racers and non-racers alike. No race plans needed, just a willing pair of lungs.
G45 Mums
Bring the pram. Train with other mums at a pace that respects where your body is at.
Team WOD
Saturday mornings in pairs and teams. The best craic of the week, and then we all go for coffee.
03Members, in their own words
Don’t just take our word for it.
Real members, filmed on our gym floor, telling you how it actually went. Tap any of them to watch.
I’ve lost 32kg, and it’s totally changed me as a person.
G45 has become part of my daily routine. I do it for my family as much as for me.
I’m not a gym person, but I’m a G45 person.
I thought I’d never love the gym, I’m not one of them people. I actually love it.
Don’t be scared. Just come and give it a try, everybody is so supportive.
That hour is my time. For my head as much as my body.
Because of G45 I can do workouts I never thought I could.
I wish I’d joined sooner. I kept talking myself out of it.
I used to get in trouble for skipping PE. Last week I finished a half marathon.
Just get through those doors and you’ll never look back.
Incredible. Community. Supportive. Social.
04The folk who coach you
Coaches who know your name by week one.
G45 was started by Gerard and Amy with one idea: a gym where nobody trains alone. The coaching team runs every class, tracks your progress and notices when you are missing.
05The weekly timetable
Classes seven days a week.
Early classes from 6am for the commuters, evenings until 7:30pm, mums mid-morning and the Team WOD on Saturdays. There is a slot that fits your week.
| Day | Classes |
|---|---|
| Monday | 6am S&C7am S&C9:30am S&C4:30pm S&C5:30pm S&C6:30pm S&C7:30pm S&C |
| Tuesday | 6am S&C7am S&C9:30am S&C4:30pm S&C5:30pm S&C6:30pm S&C7:30pm S&C |
| Wednesday | 6am Hyrox7am Hyrox9:30am G45 Mums4:30pm Hyrox5:30pm Hyrox6:30pm Hyrox |
| Thursday | 6am S&C7am S&C9:30am S&C4:30pm S&C5:30pm S&C6:30pm S&C7:30pm S&C |
| Friday | 6am Hyrox7am Hyrox9:30am G45 Mums5pm Hyrox6pm Hyrox |
| Saturday | 8am Team WOD9am Team WOD |
| Sunday | 8:30am Hyrox |
S&C is Strength & Conditioning. Every class is bookable in the members app once you join.
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06Things you might be wondering
Things people ask us.
I am really unfit. Should I get fitter first?+
Please do not. That is like tidying the
house before the cleaner arrives. Every session scales to the person doing it, and most of
our members walked in thinking they were the unfittest person in Dungannon. They were wrong about
that, and you probably are too.
I have never lifted a weight in my life.+
That’s honestly a great start: no bad habits to unlearn. A
coach teaches you every movement from scratch, and you will be amazed how quickly it comes.
Nobody is watching you. Everyone is too busy surviving their own conditioning piece.
What does it cost?+
It depends where you start, so we go
through options and pricing on a quick, friendly chat rather than leaving you to work it out from a page. Most people begin with the 6 Week Programme. Enquire and we will talk you through it,
no pressure, no hard sell.
Where exactly are you?+
212 Ballynakilly Road, Dungannon,
BT71 6HJ. A few minutes from Coalisland and an easy run from Dungannon town, Moy and
Cookstown. Free parking at the door.
Do I need to book classes?+
Yes, members book through our app so
classes stay capped and coached properly. It takes about four seconds, and it also means a
coach notices when you have gone quiet, which is a big part of why it works.
07The first step
Six weeks. One decision. You in?
Three coached sessions a week, a plan built around your starting point, and two hundred Dungannon locals who did it before you.