MONTHLY FOCUS

Why have a Monthly Focus?

Our innovative class design rotates training focus aka “phase” every 4 weeks, ensuring you achieve a balanced and comprehensive workout. This structure also allows you to see results as workouts progress throughout the month.

Benchmark Phase

September 8th - October 5th

Objective:
This phase is all about establishing your personal bests across key exercises at Sweat Circuit. We’ll be testing during class, but if you miss a movement, you’re welcome to come early or stay late to complete it. Your benchmarks are the foundation for your progress—and we’re here to help you build it.

🏋️‍♂️ What We Test

Strength (5-Rep Max or 1-Rep Max)

  • Barbell Back Squat

  • Barbell Deadlift

  • Barbell Bench Press

  • Barbell Push Press

Cardio

  • 1000 Meter Bike Erg

  • 200 Meter Ski Erg

  • 0.25 Mile AirRunner

  • Max Speed on AirBike

Bodyweight

  • 60 Seconds of Burpees

  • Pull-Ups or Banded Pull-Ups

Client’s Choice

Got a movement or metric you’re personally working on? Let us know—we’ll help you track it and crush it.

Body Composition

If your goal is fat loss or muscle gain, be sure to get your body fat and weight measurements done during this phase. Progress starts with knowing where you’re at.

💡 Why We Test

  • Track Progress: Benchmarks give us measurable data to see how far you’ve come.

  • Set Goals: Once you know your starting point, you can set a clear target for improvement.

  • Stay Motivated: Goals fuel momentum. Let’s keep that fire lit.

  • Identify Weaknesses: Struggling in a specific area? That’s your cue to focus and grow.