training AT BASE
We are a community of good people who range from beginner to advanced, and whose goals go from competition to wellbeing to weightloss to strength gain to ageing gracefully!
It doesn't matter how fit you are (or aren't), or what your goals are, if you're willing to WORK HARD & HAVE FUN while you're at it, you will fit in here.
Build & DEVELOP:
STRENGTH
Increase muscle mass, improve bone density and posture, look and feel good. Building a strong structure makes us harder to break.
FITNESS
Keep the heart and lungs healthy, decrease risk of metabolic disease, make the day-to-day easier. Be able to fully participate in life’s activities.
SKILLS
Practice new things to improve coordination, movement ability and confidence. Skill mastery helps us to stay engaged in the process.
MOBILITY
Stay active to keep your tissues and joints stretchy, flexy and healthy. Continuing to move ensures we can continue to move - use it or lose it!
BOOK YOuR FREE TRIAL
Never been to BASE 3 before and looking for a gym? Awesome :)
Follow the link below to book in for your free trial.
Come in, meet our Coaches, try a class.
TOTALLY NEW TO THE gym & need help?
You’ve come to the right place! We want everyone to succeed in the gym and are here to help you get started. Just hit the button below to book your free trial.
When one of our Coaches calls to book you in, let them know you're new and feel free to ask as many questions as you need (we're here for ya!)
EXAMPLE base CLASS
BUILD
5-4-3
Deadlift (reset between each rep)
50m Sandbag Carry
2-2-2 Deadlift (reset between each rep)
50m Front Rack KB Carry
WORK
2min on / 2min off x 6
Alternate between:
A.
10/8 Cal Assault Bike
20 Air Squats
AMRAP Burpee Bar Touches
B.
10/8 Cal Row
10 KB Swings
AMRAP Burpee Bar Touches
DROP-In Athletes
Visiting Dubai? Or just want to do one class? Get in touch & we'll book you in.
WHAt to expect
Our Crew will lead you through the booking process (it’s easy peasy).
- Fill in our waiver. We'll send the link via email or WhatsApp.
- Make your payment. Spaces are limited so we require online pre-payment.
Please note our admin hours are Monday - Friday 9am-5pm. All queries will be answered during this time only.
PRE-REQUISITES
We ask that you let us know if you are new to the gym and that you be respectful of our facility, community and coaches at all times. If you need any help, or are unsure of our gym rules, just ask us :)
We’re looking forward to training with you!
EXAmple BASE CLASS
WORK
12min AMRAP
10 Shuttle Runs
20 Wall Balls
- Rest 3min -
12min AMRAP
15/12cal Row
10 Box Jumps
- Rest 3min -
12min AMRAP
15/12cal AssaultBike
25m Sled Push
PERFORM: FUNCTIONAL FITNESS
If you are new to the gym, or haven't done gymnastics or weightlifting before, ask us about our Intro Sessions (see above).
BASE: STrength & conditioning
We use a mix of free weights and bodyweight exercises, cardio machines, and mobility drills to keep you healthy and well-rounded in your training.
example PERFORM class
STRENGTH
4 RNDS
4 Deadlifts @ 80%
20 Double KB Deadbugs
METCON
FOR TIME
800m Run
40 Thrusters 95/65lb
40 Toes To Bar
600m Run
30 Thrusters
30 Toes To Bar
400m Run
20 Thrusters
20 Toes To Bar
- 24min cap -
MONDAy - FRIDAY
6:00 am
7:00 am
8:00 am
12:00 pm (Mon / Wed / Fri)
5:30 pm
6:30 pm
7:30 pm
6:00 am
7:00 am
WEEKENDS
CARDIO
8:00 am
TEAM [PERFORM]
9:00 am
*this is a 90-minute uncoached session including olympic lifting & gymnastics. All welcome, best suited to those experienced enough to train without guidance.
BASE
8:00 am
PERFORM
9:00 am
BASE
Most importantly, a "base" is the lowest part of something - it's supportive structure. And we believe that good health and fitness is the best foundation you can build to support everything else in life - looking after our families, being productive, taking care of our wellbeing and prolonging quality of life. "Base" is also a place to gather, a centre of operations. And we liked the idea of fostering a motivating space where good people could come together to work on building a stronger and fitter base (that would make one cool community, right?).
the equilateral triangle
The triangle represents balance because being fit, strong and healthy is about sustaining a good balance of all health factors. We also advocate for "everything in moderation" - a sensible balance of the "healthy" with the "unhealthy". Have the pizza and beer (guilt-free), but eat well all the other days. Sit on your butt and binge Netflix on Friday night, but get your steps in and set your alarm for 8am class in the morning. (That type-a thing).
3
WHO defines health as "a state of complete physical, mental and social well-being". The "3" and the three points of the triangle represents these three factors.
example PERFORM CLASS
STRENGTH
5 x 5 Back Squat @ 90%
ACCESSORY
3 RNDs
24 Alt. Goblet Step Ups
10/10 DB Glute Bridge (2sec hold at top)
25/25m 1-arm farmers carry
METCON
FOR TIME
5-4-3-2-1
Squat Clean225/125lb
10-8-6-4-2
Bar MuscleUp
- 8min cap -
CRAIG HARRIMAN
ROWAN BRAY
ASIA rostworowska
JAKE HENDRY
OUR FACILITY
We're proud of the space we get to train and hang out in.
COME & SEE US
Mazaya Business Ave - Tower AA1
JLT
Dubai, UAE
+971 52 113 1633
