Knurlwick
My bookings0Free first session
A loaded barbell waiting on the lifting platform in the morning haze of the warehouse floor

Strength & conditioning · Sheffield · since 2016

Strength,coached properly.

Coached barbell classes, conditioning and an open floor in a converted warehouse. Your first session is free.

Book a free first sessionSee the timetable

Next on the floor

This week
Full timetable Demo availability

How everyone starts

Three steps from the door to the platform.

No one is handed a barbell and left to it. Every member starts the same way, whatever they lifted before.

  1. 01 · 45 min · free

    A first session

    One-to-one with a head coach. We watch how you move, hear what you want and show you the floor.

    Book yours
  2. 02 · 4 weeks · groups of six

    Foundations

    Eight sessions that teach the squat, hinge, press and pull — from a wooden dowel to a loaded bar.

    What you'll learn
  3. 03 · then every week

    The whole timetable

    Barbell Club, Engine, Rig & Ropes, Mobility and the open floor, with a programme to follow.

    See this week

The class code

Classes are coded like plates.

Red is the heaviest hour on the timetable, white the lightest. Read the colour and you know what kind of session you are booking.

Barbell ClubSquat, press, deadlift and the Olympic lifts, loaded and coached.75 min10× a weekEngineRowers, air bikes and intervals you can pace — hard, but measured.45 min9× a weekRig & RopesPull-ups, rings, boxes and ropes: bodyweight strength, progressed.60 min5× a weekMobilityPositions, range and recovery — the class that makes the others work.45 min4× a weekFoundationsWhere everyone starts: the lifts taught from a wooden dowel up.60 min3× a weekOpen FloorYour own programme, our equipment, a floor coach on hand.90 min6× a week
Yellow and red bumper plates standing in the plate rack
An athlete rehearses a lift with a wooden dowel in front of the dumbbell rack

Coaches

Two head coaches. One floor.

Every class is taught by the people who wrote it. You will know both of them by name by the end of your first month.

Mara Quinn, head coach, in front of the medicine-ball wall

Head coach, strength

Mara Quinn

“Strong is a skill. We teach it the way you would teach any other.”

Mara teaches the barbell from the dowel up. She wrote Foundations and still coaches most of it, because the first four weeks decide the next four years.

  • Coaching since 2012
  • Barbell technique
  • Foundations
  • Strength blocks
Train with Mara
Theo Adeyemi, head coach, in front of the rig and the warehouse windows

Head coach, conditioning

Theo Adeyemi

“If you can't repeat it next week, it wasn't training. It was a bad day.”

Theo runs the engine room. His sessions are hard in a way you can measure, and he will tell you exactly why today's intervals are the length they are.

  • Coaching since 2014
  • Engine
  • Rig & Ropes
  • Returning to training
Train with Theo

Load the bar

Know your plates before you walk up to the bar.

Type the weight on your programme and see exactly what goes on each side, in the same colours as the plates on our floor.

Units

102.5 kg

Each side, heaviest first:

  • 25 kg
  • 15 kg
  • 1.25 kg

Plates available: 25, 20, 15, 10, 5, 2.5, 1.25, 0.5 kg.

Programmes

Classes, written into blocks.

Follow a plan with a start, a peak and a test day, so the weeks add up to something you can measure.

A wooden dowel held at the hips during a technique drill
12 weeks3 sessions a weekFirst Twelve WeeksFrom your first dowel to a tested squat, deadlift and press — with a coach at every step.
An athlete holds a bar at hip height in front of the medicine-ball wall
8 weeks3–4 sessions a weekStrength BlockEight weeks, three lifts, one planned deload. The block Barbell Club is built on.
An athlete rows in the engine room beside the windows
6 weeks2–3 sessions a weekEngine BuildSix weeks of paced intervals on the rower and air bike, tested at both ends.

The floor

Six platforms, a twelve-station rig and the engine room.

A converted warehouse with tall windows on three sides. Everything is where you expect it and back where it belongs by close.

Walk the floor
The empty rig along the warehouse windows
Shelves of medicine balls and dumbbells against the brick wall
Wooden gymnastic rings hanging from the rig

Membership

No joining fee. Pause when life happens.

Start with Foundations, then choose the plan that matches how you train.

Compare every plan

Foundations

Where everyone starts. Eight small-group sessions that teach the lifts.

£794 weeks, once

Choose Foundations

Open Floor

Your own programme on our platforms, with a floor coach on duty.

£45a month

Choose Open Floor
Recommended

Club

Every class on the timetable, the open floor and every included programme.

£115a month

Choose Club

Coached

Club, plus a head coach who writes your programme and checks it every month.

£240a month

Choose Coached

Questions

Before your first visit

I have never lifted a barbell. Is this the right place?

Yes — most members start there. Everyone begins with Foundations: eight small-group sessions that teach the lifts from a wooden dowel up. Your first session is free.

What happens at the free first session?

Forty-five minutes with a head coach. We talk about what you want from training, watch how you move, show you the floor and recommend where to start. There is no sales pitch and no obligation.

How do classes work?

Book from the timetable. Each class is coded with a plate colour — red is the heaviest session, white the lightest — and capped so a coach can watch every working set. If a class is full you can join its waitlist.

Can I pause my membership?

Club, Open Floor and Coached members can freeze for up to eight weeks a year — for travel, injury or anything else. Tell us before your next billing date.

Is there a joining fee or a minimum term?

No joining fee, and monthly plans roll month to month with thirty days' notice. Paying annually costs ten months instead of twelve.