The LAB DC
What is the LAB
A 75-minute full-body program designed to help you build strength, increase endurance, and enhance your overall well-being
The Workout
Class is broken down into four parts: Wake Up, Warm Up, Work, and Cashout
Wake Up
Mobilize the body for strength development and optimal joint function ensuring you move efficiently and effectively.
Warm Up
A circuit-style warm up that includes strength, conditioning, core and agility exercises to prime the body for the movement patterns and primary muscle groups of the day.
Work
The Lift! We’ll focus on 1-2 traditional complex barbell lifts per class. This is designed to accommodate individuals of varying skill levels.Upper Body will focus on chest, back, and shoulders. Lower Body will focus on glutes, hamstrings, and quads. Push and Pull will focus on those two specific movement patterns, respectively.
Cashout
The CASHOUT is the conditioning and final piece of class. We’ll leverage both cardio equipment and free weights to challenge your cardio capacity, strength, and endurance. This section of class increases in duration and intensity as the week progresses.
Speciality Classes
Paced DC
An interval track workout and community to support athletes with their running goals. The workout includes a warm up, activation, a track interval workout, and cooldown. All paces and distance goals are welcome.
Glute Lab
Glute Lab is dedicated to perfecting our hinge and building stronger glutes. This class has a longer Wake Up, a strength-focused Warm Up, one primary barbell lift, and a high-volume lower body Cashout. The lower body barbell exercise follows a four week strength cycle. This class is designed to accommodate individuals of varying skill levels at any point in the cycle.
Wildcard
The workout outside of your normal strength training routine. Each WILDCARD workout has a name and a theme. Anything else goes, so be prepared to be challenged mentally and physically. No rules!
Symmetry Sunday
A strength class dedicated to increasing resilience to injury. We’ll use balance training, unilateral exercises, and core training to physical imbalances and strengthen stabilizer muscles. This class features the wake up, warm up, and three circuit style stations. No cardio.
About Us
The Lab DC stands for “Lifting and Building.” We believe that fitness is a key foundation of wellness and our workout is designed to help you establish, build, and challenge that foundation.
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