Root Strength - Proposed Schedule
Hey everybody,
We have some exciting updates for you. But first, let’s address some questions that everybody has been asking:
“My membership rate stays the same, but will my access stay the same?”
The answer is unequivably yes. If you had an unlimited membership with us before January 1st, not only does your rate stay the same, but your access also stays the same. Unlimited means unlimited—for both Muók Boxing and Root Strength. You are essentially paying one membership fee for two full programs.
We truly appreciate you and want to make sure you feel taken care of—your loyalty and dedication mean everything to us, and this is our way of saying thank you.
We know many of you have been waiting for this, and here’s some exciting updates—a clear, structured, and expanded class schedule designed to help you move better, get stronger, and train smarter. Our updated schedule offers a variety of sessions to suit every goal, whether it’s building strength, boosting endurance, improving mobility, or starting your Saturday morning with purpose.
Here’s a closer look at the types of classes you’ll find at Root Strength. This is not the final version, as we continue to refine and adjust it based on feedback and operational flow—but you should expect something very similar:
Root Strength - Proposed Schedule
Root Strength:
Root Strength focuses on progressive resistance training aimed at increasing baseline strength, improving neuromuscular coordination, and building durable, well-rounded musculature. Sessions center on foundational compound lifts—such as the squat, deadlift, hinge, press, and row—using equipment like barbells, kettlebells, dumbbells, and other functional load implements. Expect deliberate pacing, solid technique, and targeted strength progressions designed to reinforce movement quality and develop a strong, resilient base.
MetCon:
This metabolic conditioning (MetCon) session is designed to elevate athletes into a sustained high-intensity work zone, targeting improvements in VO₂ kinetics, lactate threshold, and neuromuscular efficiency. By combining multi-modal functional movements performed with minimal rest, the workout increases total metabolic demand, promoting both aerobic oxidative adaptation and anaerobic glycolytic capacity. The structure challenges the body’s ability to clear lactate, maintain power output under fatigue, and efficiently transition between movement patterns that recruit varying muscle groups. Athletes should expect elevated heart rates within 80–90% of HRmax, rapid energy system turnover, and significant stress on local muscular endurance.
Mobility:
Mobility is a low-impact class that blends dynamic stretching, controlled movement, and stability work to help you move better and feel better. You’ll increase flexibility, improve joint function, and build strength through your full range of motion. This class serves as an ideal complement to higher-load sessions like Metcon and Root Strength, enhancing movement quality, improving recovery, and ensuring your body can perform optimally under intensity and load.
HIIT:
HIIT (High-Intensity Interval Training) utilizes structured work-to-rest ratios to improve VO₂ max, anaerobic capacity, and metabolic efficiency. Through repeated high-output intervals on equipment such as the rower and Assault Bike, athletes stress both the aerobic and anaerobic systems while maintaining technical control. The class promotes rapid power generation, improved cardiac efficiency, and better fatigue tolerance—ideal for anyone looking to elevate conditioning and performance.
Rise n Grind:
Rise n Grind is a focused morning training session designed to activate your body, elevate your metabolism, and prepare you for a productive day. The class combines functional movement, light-to-moderate intensity work, and mobility-focused drills to help you move efficiently and consistently. It’s a solid, effective way to start your Saturday morning with purposeful training.
Our on-site coffee partner, Bệt (which means “sitting near the ground”), will be serving authentic Vietnamese coffee, available either complimentary or at 30–50% off for Rise n Grind participants. More details on the coffee truck to come. Start your Saturday with structured movement, good coffee, and a steady push toward your goals.
Each class is designed to fit your goals and your schedule, whether you’re an early bird, weekend warrior, or focused on recovery. Check out the proposed Root Strength schedule, try the combination that works best for you, and expect updates as we continue refining our offerings. We can’t wait to see you in class, moving stronger and smarter every session.
