IMOC Class Formats — Overview

IMOC Fitness operates three group class types and one personalized small-group format. Each has a distinct purpose, coaching approach, and programming philosophy.

BURN — Programming Framework

Identity: BURN is not your average HIIT class. It is a cardio-conditioning experience focused on breath control, effort pacing, and sustainable intensity. Gritty, sweaty, endorphin-driven — but highly coachable and intentional.

Client feeling at the end: Gassed but not wrecked, high on endorphins, proud of their output.

Movement Categories

Every BURN class rotates through 4–6 of these categories. Prioritize simple patterns with repeatable effort.

• Output Machines — Assault Bike, Rower, Sleds, Treadmill, S-Drive, Endless Rope
• Ground-Based — Burpees, Sprawls, Jumping Jacks, Mountain Climbers
• Isometric Holds — Wall Sit, Plank Hold, Static Squat, Pec Stick Hold
• Drive / Move — Sled Push, Sled Drag (light and continuous)
• Breath Recovery — Walking recovery, box step
• Coordination / Flow — Jump Rope, Rhythmic Battle Ropes
• Explosive Output — Slam Ball Throws, Medball Chest Pass, Fast Feet Sled March

Breathing Gears — Effort Framework

6-Week Stimulus Progression

Approved Methods

• Flow Circuit — 2 min per station, continuous effort
• Interval Circuit — 30s on / 30s off or 45s on / 15s off
• Sprint/Rest — 15s all-out / 45s rest at output stations
• Partner Formats — 60s on, 60s rest
• Density Block — Max rounds in 8–12 min
• Tabata — 20s on / 10s off, short bursts
• Hybrid Station Pairings — Output + Isometric (e.g., Treadmill + Wall Sit)

Class Flow (45 min)

• Warm-Up (5–6 min): Flow warm-up + breathing cues (Gear 1 to Gear 2)
• 6 Stations x 3 Rounds: 1–2 people per station, 6-minute station blocks with transition
• Finisher (optional 3–5 min): Tabata, Sprint and Recover, Group Output Challenge

Programming Rules (Non-Negotiables)

• Use only low-skill, high-output exercises
• Track effort with breath cues — not load
• Do not mix too many methods in one class
• Program for energy flow, not just intensity
• Stick to the weekly stimulus across all stations

Sample Week 3 Class

Focus: Output threshold | Stimulus: 45s on / 15s off | Format: Solo rotation, 6 stations, 3 rounds

• Sled Push
• Assault Bike
• Battle Rope Flow
• Bear Crawl + Back
• DB Overhead Carry
• Medball Chest Throw

BUILD — Programming Framework

Identity: BUILD is a technical strength and hypertrophy class. The coach is the expert here — movement quality, load selection, and progressive overload drive the experience.

Movement Patterns (8 Categories)

Approved Methods

• Straight Sets — 3–4 sets, same rep range. Great for focused strength or hypertrophy.
• Supersets — Push + Pull, Upper + Lower, Primary + Accessory. E.g., A1: RDL / A2: Row — both 3x10.
• Modified GVT — 5x10 of antagonist pairings. E.g., A1: Chest Press / A2: Bent-Over Row. High volume, great for density.
• GBC (Body Comp) — Upper + Lower supersets with metabolic demand. E.g., A1: Goblet Squat / A2: Overhead Press.
• Post-Exhaustion — Big lift followed by targeted burnout. E.g., A1: Chin-Ups / A2: Bicep Curls.

6-Week Structure (Post-Exhaustion Method Example)

Programming Rules (Non-Negotiables)

• Reps MUST match across all exercises in a superset
• All movements must be scalable and trackable
• No planks, bikes, or rowers in programming blocks (finishers only)
• Every class must be progressive — clients track load and improve over time
• Follow the method throughout all 6 weeks — no random changes
• Use accessories to support primary lifts (e.g., hamstring curls after hinge patterns)

Sample Programs

Strength + Hypertrophy

• A1: Barbell Front Squat — 5x5 (Strength)
• B1: Split Squat — 3x10 / B2: Hamstring Curl — 3x10
• C1: Cable Chop — 3x10 / C2: Lateral Raise — 3x10

Modified GVT Style

• A1: Flat DB Press — 5x10 / A2: Chest-Supported Row — 5x10
• B1: Goblet Squat — 3x12 / B2: Wall Sit DB Curl — 3x12
• C1: Hanging Knee Raise — 3x15 / C2: Lateral Raise — 3x15

FORTIFY — Programming Framework

Goal: Fill in real-world movement gaps with high-effort, low-skill, low-load, full-body conditioning.

Style: Functional, gritty, real-world movement. Low eccentric stress. Controlled chaos.

Movement Patterns (7 Categories)

Stimulus Options

• Time-Based — 30:30, 45:15, 60:60 intervals
• Effort-Based (RPE 7–9) — Max effort with recovery managed by movement type
• Distance-Based — e.g., 100ft sled drive, 50ft carries
• Active Rest — Isometric stations for recovery within work
• Breathing Management — Coaches cue breath gears to control pace

Approved Methods

• Density Circuits — As many quality rounds as possible in a set time
• Flow State Work — Continuous movement at 70% for long blocks (e.g., 2 min per station x 6 stations)
• EMOMs — One movement per minute (e.g., 50ft sled push every minute on the minute)
• Station-Based Circuits — Rotate after timed intervals
• Contrast Sets — Heavy sled followed by fast movement (crawl, slam)
• Hybrid Pairings — Power (sled) + control (plank hold)

6-Week Stimulus Progression

Programming Rules

• Same movement patterns consistent throughout all 6 weeks
• Exercises may rotate slightly (max 2 per category)
• Stimulus and/or method changes weekly — not movement focus
• Choose up to 2 methods per class for clarity

Semi-Private Programming Framework

Semi-Private is personalized programming delivered in a small-group setting. Every client is on their own WES-scaled program. The coach's job is to deliver that program, track progress, and keep the group cohesive.

The WES System

Total score 0–9. Each exercise in our library is pre-scored. Coaches program from the appropriate tier.

Movement Patterns (7 Required)

• Squat / Knee
• Hinge
• Horizontal Push
• Horizontal Pull
• Vertical Push
• Vertical Pull
• Core + Carries

Template count by tier: White (2 templates), Blue (3 templates), Black (3 templates).

Template Structure

Block structure: Block 1 = Strength (1–2 lifts, straight set or superset) | Block 2 = Hypertrophy (superset) | Block 3 = Isolation / Core (superset, lighter load)

Stimulus Rules

• All supersets must have matching reps
• No pyramids or mismatched reps in a superset
• No planks, bikes, or rowers in programming blocks
• Carries, sleds, and loaded marches are allowed (measurable)
• Every movement must be trackable (except White-tier)

6-Week Rhythm

Same exercises for all 6 weeks. Only load changes. Optional stimulus evolution:

• Weeks 1–3: 3x10 (Moderate Load)
• Weeks 4–6: 4x8 (Increased Load)

Programming Non-Negotiables

• Use scalable, loadable, measurable exercises (except White)
• Reps must match across each superset
• Do not switch methods mid-cycle
• All exercises in one of the 7 patterns
• Progress over novelty — always
• No overlapping exercises at the same block and level
• Every block has a purpose — no filler

Warm-Ups and Finishers

These are NOT programmed in advance — coaches deliver them live.

• Warm-Up (5–7 min) — Performance-based. Raise HR, prep joints, establish tone.
• Finisher (5–7 min) — Sleds, EMOMs, simple isometrics, or cardio. Optional but recommended. Use coach creativity here.

Sample Day 1 (Blue Template)

• Block 1 — A: Barbell Front Squat — 4x6 (Strength)
• Block 2 — B1: DB Split Squat — 3x10 / B2: DB Row — 3x10
• Block 3 — C1: Lat Pulldown — 3x12 / C2: Lateral Raise — 3x12

HB CLASS Coaching Guide — Session Standards

This guide covers the non-negotiable coaching behaviors for every class at the Huntington Beach location. These standards apply to all class types.

Your Role

You are not supervising a workout. You are delivering an experience. Every class is a chance to coach, connect, and raise the bar. You are responsible for the room's energy, movement quality, and client engagement — whether it's a sweat session or a technical strength class.

Pre-Class Standards

• Greet every single person as they walk in — even mid-conversation, acknowledge them
• Know their names — use the roster, ask, practice. Goal: use at least 3 names per session
• Communicate when class starts so nobody stands around confused
• Brief them on what kind of class they're walking into (effort-based, technical, team-focused)

Demonstration Standards

• Demonstrate every station or movement — physically show it, no matter how simple
• Give the gist — not every cue. You'll coach details as they move
• The demo sets the tone. A lazy demo produces lazy form

Communication During Class

• Over-communicate: What's next? Where should they be? How should they do it?
• Tell them you'll be making rounds to correct and support — set the expectation
• Clear direction = better flow = higher client confidence = better experience

Coaching by Class Type

Individual Coaching

• Check in often: "How are you feeling? How's that weight? How's that movement?"
• Affirm up close privately and from across the room publicly
• Close affirmation: "That hinge looks way better this round. Keep it locked in."
• Public affirmation: "Maria — love that slow control on the eccentric! Everyone match that!"

Mid-Class Reset

Core Coaching Habits Checklist

• Greet everyone by name when possible
• Demonstrate every movement before coaching it
• Over-communicate expectations throughout the class
• Use 3+ individual names in every class
• Make at least one public affirmation of good form
• Make at least one personal affirmation of progress
• Move around the full room — never plant yourself
• Use motivational cues that are specific and energizing (not empty phrases)
• Reset group energy at least once mid-class
• Adapt coaching style to the class format

Onboarding SOP — First 4 Sessions

Session 1 — Introduction & Assessment

Introduction

• Welcome the client warmly to their first session and introduce yourself as their coach.
• Introduce the client to at least two other members to encourage a sense of community.

Warm-Up

Guide the client to a suitable warm-up machine (e.g., treadmill, stationary bike) to prepare their body for the workout.

Gameplan Explanation (2 min)

Onboarding Workout Program

Warm-Up Circuit — 1 min each, 3 sets:

• MB Standing Pec Press — 1 min
• Single-arm Farmer Carry — 1 min per side

Main Circuit — 3 sets, 2 min rest between sets:

• 1-mile ride on the Assault Bike
• Sled Push to Sled Drag (up, down, up, down)
• 200ft Endless Rope

Post-Workout

• Provide feedback on 1–3 things you noticed (technique, areas for improvement)
• Assign the client 2 easy homework items to address
• Ensure the client is scheduled for their next session
• Next day: text to check in and confirm homework completion
• Send an update to the Fitness Coaching Group email

Sessions 2–4 — Progression & Support

• Program stays the same — do not progress exercises yet
• Continue warm-up exercises at the start of each session
• Adjust intensity and duration as the client progresses
• Provide individualized coaching and support during each session
• Monitor homework completion and set achievable goals with the client
• Foster a supportive, motivating fitness community during group workouts
• Continuously assess the client's progress and modify the program as needed