The Yard is our brand-new fully functional training space, or playground, at Third Space Canary Wharf. Featuring dedicated workout areas for cross-training, athletics, combat and personal training and specialist equipment set over an extraordinary 7,250 square foot space, combined with a range of new first-class equipment to deliver the best in class functional training.

However, the combination of new equipment and new spaces can be confusing so here’s my guide to achieving an effective session at The Yard.

TIME DEFINES INTENSITY

Your number one ally is the stopwatch. We have a large one hanging in The Yard. Time defines intensity, always. I love to see our members using sleds or farmers handles, and its
important to use the stopwatch to manage time effectively to drive intensity.

Let’s take the sled for example. It’s important to be aware of time to ensure you are pushing the sled efficiently and effectively to get the best results. Members are also able to monitor heart rate and performance through Third Space’s MyZone connectivity via an impressive 180” (4.5m) screen, motivating you to work harder in each session. Challenging yourself against the clock will not only ramp up the intensity, it’ll also allow you to better quantify what you’ve done. One of the best ways to make your workout a time priority workout is to use an AMRAP format, which stands for “as many rounds as possible”.

Choose three exercises, choose a rep scheme for each and then choose an amount of time.

Ten minutes is good and 20 is even better. Set the clock and it’s your mission to complete as many rounds of your chosen three exercises in the time as possible. Limit rest as much as
possible as you drive forward on your mission for more rounds. Your five-minute rest periods on WhatsApp will become five second pauses for breath as you transition to the next exercise.

Example using equipment found at The Yard:
10 SandBag Squats
10 D-Ball Ground to Shoulder
10 Burpee Pull Up
20 Minute AMRAP

FARMERS HANDLES

To make sure you are getting the best results, ensure the handles are heavy enough to feel the effects and carry them further. You could also consider including them in your next AMRAP. The mission of the handles is to work your way up to being able to carry your bodyweight in each hand for 20 yards or so. Humans are meant to carry and your focus should be to work your way to half bodyweight in each hand. This will significantly increase your grip and your core strength which will carry over into many other activities. I find short rest periods work best to keep the heart rate up. Try a ten metre carry out followed by a ten metre carry back with 30 to 60 seconds rest between rounds. Or include them in an AMRAP.

Example using equipment found at the Yard:
10 Dumbell Thrusters
10 AirBike Calories
10m and 10m Meter Farmers Carry (There and back)
20 minute AMRAP

THE RIG

Again, another piece of equipment which may be intimidating for some. The rig is mainly for pull ups, gymnastic ring work, climbing ropes and monkey bars. All of these movements have a massive technical component which can be frustrating at first as you take the time to learn the individual techniques. Once learnt, they are a joy to do and attempt to master. While the above focus on challenging yourself against the clock to drive work rate, the rig must be mastered first before going against the clock. My advice with these movements is to research and see the advice from a trainer at the Yard.

Example using equipment found at the Yard:
10 Rowing Calories
10 Barbell Push Press
3  Rope Climbs
20 Minute AMRAP

So that rounds up my advice on The Yard. Put yourself against the clock, raise the intensity and better quantify what you have done – unless the technique is not yet learned. Then, assign time after your workout (or later in the week after you’ve done your “real” sessions) to master the skills.