What We Do - THE DROP

MEET THE TEAM

Are you interested in joining us but not sure where to start?

Have you got a competition/ race that you would like to prepare for and need some help on how to utilise the sessions at The Drop in line with your goal?

Would you like to come in and get used the equipment and techniques before attending a class?

We would like to invite you to meet Katie or Danielle, Founders of The Drop, for a complimentary 1-1 session or 1-2 session (you and a friend) to help get you started.

This will be a training session but also a great way to know a bit more about you and how we can help you reach your goals. If you prefer you can also attend a fundamentals session to help you get started.

To schedule this around our usual class schedule please contact us on: [email protected]

HYROX FUNDAMENTALS

Hyrox Fundamentals is a training session designed for individuals who are new to Hyrox or those returning to physical activity. Focused on building a strong foundation, this session emphasizes technique refinement, ensuring you move efficiently through each functional workout. With a slower pace, participants can gain confidence while gradually improving overall fitness.

Whether you’re just starting out or getting back on track, Hyrox Fundamentals offers a supportive and structured environment to help you progress at your own pace.

To ensure a smooth transition into our regular Hyrox schedule, all new members are encouraged to complete a Hyrox Fundamentals session before advancing. This helps ensure you’ve developed the key skills and understanding needed to safely and effectively participate in the more intense pace of the regular sessions. After completing these sessions, you’ll be ready to take on the full training experience at The Drop with confidence.

Hyrox Fundamental sessions are currently on the schedule on Sunday’s at 10-11am.

STRENGTH FOR SPORT

Build the power, stability, and strength needed to dominate in your sport with our Strength for Sport Sessions. These sessions are focused on developing strength and control with exercises that enhance your performance.

It emphasizes lower reps, heavier weights, and shorter work intervals to optimize your power output, muscle activation and joint stability, ensuring maximum carryover to competition or race days. Full-body strength is key to any sport—and crucial if you want to keep hitting those personal bests.

Strength for Sport sessions are on Wednesdays and Fridays weekly.

HYROX COMPLETE

Hyrox Complete training sessions focuses on drilling the stations within a competition and includes more weight training exercises blended with bursts of conditioning. You can expect for this session to have little to no running which provides less impact on your lower body over the whole training week. This is a great session to add to your training when you have been including Run Club or longer runs in your overall training plan.

Hyrox Complete Sessions are on Mondays and Saturdays weekly.

HYROX ENGINE

Hyrox Engine sessions are focused on building cardiovascular endurance while promoting speed and power through both anaerobic and aerobic conditioning.

These sessions target the endurance component of Hyrox, enhancing your stamina for sustained efforts and quick, explosive movements and will feel most like a Hyrox in terms of effort.

These sessions will include running which will help get you ready for race day. It will also include a lot of our other Cardio kit such as, Assault bikes, Bike Ergs, Concept two Rowers and Ski Ergs to help you improve on your Cardiovascular endurance.

By training these two energy systems (anaerobic and aerobic), Hyrox Engine helps you optimize performance, boosting your overall race pace. Whether you’re aiming to improve your time or increase overall fitness, these sessions are designed to elevate your endurance and athletic performance in the sport.

These sessions will run on Tuesdays, Thursdays and Sundays weekly.

HYROX PRO

Take your training to the next level with our Hyrox Pro Training Session, designed for experienced athletes preparing to compete at the pro level. This session mirrors the intensity and demands of a Hyrox race, using the heavier Pro weights found in competition to ensure you’re race ready. The session will be the same as the engine session, however all with Pro weights to create the extra challenge.

The workout focuses on building the strength, power, and efficiency required to excel in a pro race. You’ll drill each station, including sled pushes, sled pulls, wall balls, and farmer’s carries, using the official pro weights. By practicing these movements at competition standards, you’ll refine your technique, improve efficiency, and develop the confidence to handle the heavier loads on race day.

This session is ideal for members who have completed many Hyrox Open races and are ready to level up. You will fine-tune your skills, develop the strength required for a pro race and grow the mental toughness to dominate at the pro level. Please book onto this class once you are confident that you can lift, push or pull the pro weights in your division for a sustained period.

The Pro Class is currently on the schedule at 7.30pm on Tuesdays and will typically last 70 minutes.

The Sled weights including the sled will be:

Sled Pull: Women- 100kg Men- 150kg

Sled Push: Women – 150kg Men – 200kg

RUN CLUB

Experience the perfect environment to elevate your running with our Run Club!

Running is a cornerstone of every Hyrox race, with 8 x 1km runs included between strength and endurance stations. This session is specifically designed to help you improve your 1km split times, through time or distance based intervals. This is also a perfect session for anybody who wants to get better/quicker at running for those 10km races, half marathons etc.

Training on the track allows you to practice consistent pacing, refine your stride, and build the stamina needed to tackle multiple 1km segments with confidence and precision.

This session is led by Alexandra Hill, a former high-performing 400m hurdler with a deep understanding of speed and technique. Alexandra achieved first place in her age group during her debut Hyrox competition, making her the perfect coach to guide you in improving your running performance. Her expertise and passion will ensure you leave every session feeling stronger, faster, and more prepared for your next challenge.

These sessions are held weekly on:

Wednesdays at 7pm (Coaching aimed at beginners to intermediates)

Fridays at 6.30pm (Coaching aimed at intermediates to advanced)

Location

During Term Times Run Club sessions will be held at:

Woodcote High School Athletics Track

21 Meadow Hill, Purley CR8 3HL

Out of term time the Run Club Sessions will be held at:

Epsom College

Take the entrance to the college at Longdown Lane South and park near the fitness suite. The grass track is on the hill.

*We will run in most weather conditions (including the cold and rain) however if we feel the weather is not suitable for outdoor running we may need to cancel these sessions.

Mobility & Stretch

At The Drop we don’t forget the down time…

Join us every Friday for a Mobility & Stretch session at 1.45pm- 2.45pm.

A well-structured mobility session is a crucial component of any training program, as it enhances recovery, optimizes performance, and supports mental focus.

Why Mobility Matters:

Promote Recovery: Stretching and gentle movement increase blood flow to muscles, helping to reduce soreness and improve tissue healing.

Enhance Range of Motion: Better joint mobility improves movement efficiency, reducing the risk of injury during high-intensity exercises like sled pushes or wall balls.

Support Mental Well-being: Mobility work encourages mindfulness, which can boost focus and motivation.

The Nervous System Connection: Before a competition or after intense training, the body is often in a heightened sympathetic (fight or flight) state. Mobility sessions emphasize calming the nervous system, shifting to a parasympathetic (rest and digest) state, which promotes recovery and reduces stress.

By dedicating time to mobility, you can enhance your recovery, prevent injuries, and approach competitions with renewed energy and focus.

Core Control & Activation Drills

Building core strength is crucial in helping you in your chosen sport. This class is designed to target the exercises we tend to neglect and yet it has such a big impact on reducing injuries and keeping your body working with you instead of against you.

This energising session compliments the higher intensity sessions. It can also be a great addition to your training if you have plateaued or feeling fatigued.

Build a strong core, to help you in your everyday, or to bring stability in your sport.

These sessions run on Mondays 1.45-2.45pm.

Personal Training

Personal Training:

Private 1-1 sessions

Private 2-1 sessions