Your first ROQ class is designed to feel structured and empowering. Every minute is coached and intentional, so you always know where to be, what to do, and how to do it safely.

ROQ combines climbing, rowing, and strength training into one high-intensity training session. It’s a full-body workout that blends skill progression with performance training, built for improvement not just exhaustion.

Start with the Right Class for You

If you’re new to climbing or just want to ease into the experience, start with the Intro to ROQ class. It follows the same framework as the flagship workout but in a calmer environment with brighter lighting, lower music, slower pacing, and more hands-on instruction.

In the Intro class, you’ll learn how the Kilter Board works, including how to read the LED colors, use the app, and follow a climb from start to finish. Coaches guide you through basic movement and safety, and show how climbing, rowing, and strength training fit together as one system.

You’ll complete a shorter version of the workout with longer rest periods and plenty of feedback. The focus is on comfort and confidence, not intensity. We expect newer climbers to take one or two Intro classes before moving into the flagship format feeling completely ready.

The Flagship Class

The standard ROQ class lasts sixty minutes and always follows a clear, consistent structure: forty minutes of climbing, ten minutes of rowing, and ten minutes of floor-based strength training.

Everyone does all three, but the order varies. Some people start on the wall, others on the rower or the floor. You can indicate your preferred starting point when you sign up, and your coach will direct every transition during class. 

Each block is carefully timed and guided. The lighting and music set the rhythm while the coach provides real-time cues to keep the room moving together. You’ll always know what’s expected and how to adjust.

Designed for Your Experience Level

Before class, you’ll choose your Kilter Board angle from a couple of options best suited to your experience level. More vertical angles are generally less physically demanding but often require more precise, technical movement, while steeper angles emphasize power and body tension. If you’re unsure, your coach will help you pick the right angle.

Once class begins, the workout for the day determines which specific boulder problems you’ll climb. While the overall format stays consistent, the specific mix of intervals and training elements changes daily to keep sessions fresh and balanced. 

We’ve been deliberate in how every boulder problem circuit is built. Each progression is a natural extension of the one before it, reinforcing movement patterns and introducing new challenges at the right pace. As you build strength, skill, and confidence, you’ll move forward when you feel ready. The system gives you structure without rigidity - a clear path for continual, incremental improvement over time.

What You’ll Leave With

By the end of your first class, whether Intro or Flagship, you’ll understand exactly how everything fits together.

You’ll leave knowing what to do at every moment, confident that you can walk into any class and follow the structure with ease. The coaching is clear, the system is consistent, and the path forward is built in.

All you have to do is show up and keep improving.