Classes
ROQ's three-class structure is designed with a clear purpose: every level exists so you're never thrown into the deep end — and never held back once you're ready.
Intro to RoQ
This isn't a watered-down preview. It's a full, high-energy class focused on building the base you'll need to get real value from every session that follows.
Your Intro class includes post-workout sauna access — because recovery starts on day one.
One class. No cost. Required before booking anything else.
Foundations
You know the format. Now it's time to get comfortable inside it. Foundations runs the same climbing, rowing, and floor structure as the full Flagship Curriculum — but with more coaching between movements, longer transitions, and more frequent demonstrations so nothing feels rushed.
Each Foundations class centers on one of ROQ's three core training focuses: Strength & Power, Power Endurance, or Capacity & Technique. You're not practicing a lesser version of the program — you're building the confidence and technique to show up fully when you step into the Core Curriculum.
If Intro teaches you how ROQ works, Foundations teaches you how you work within it.
Flagship Curriculum
Every Flagship class is a complete 60-minute session structured around three integrated stations — and every minute is intentional.
40 minutes of climbing on our training boards, built around timed intervals that develop strength, movement efficiency, and climbing-specific capacity.
10 minutes of rowing intervals — high-output cardio that builds endurance and full-body power.
10 minutes of targeted floor work that reinforces the exact muscles and movement patterns climbing demands.
Stations rotate in a varied order, so every class challenges your body differently. Classes are named by their daily training focus — Strength & Power, Power Endurance, Capacity & Technique — cycling through a structured curriculum designed to build well-rounded athletes over time, not just fit people.
Strenth & Power
The heaviest day in the rotation. Climbing intervals are built around fast, snappy movement and max recruitment. This looks like pulling hard, grabbing holds hard, moving with intent, and recovery between efforts. The row and floor work follow: short, explosive sets with real rest. The goal is peak output per effort, not accumulation.
capacity & power
The volume and skill day. Climbing intervals are slower and deliberate, emphasizing time on the wall and sustained efficiency over raw output. The focus is footwork, body position, and quality of movement across extended efforts. The row and floor shift to match: moderate intensity, higher rep ranges, patterns that reinforce movement mechanics.
power endurance
The conditioning day. Climbing intervals are structured as back-to-back efforts, for example two boulders in quick succession then rest. This keeps the output high while fatigue accumulates. The demand is less about single-move recruitment and more about repeating hard movement without full recovery. The row and floor reflect that same focus, with shorter bursts back to back.
Get started with a FREE Intro class today
Start your fitness journey today with our Intro Offer and save on your first ROQ class.
Stay Updated
Early access invites, behind-the-scenes content, and future deals.