Advanced Training? What Actually Happens at 7 a.m. on Saturdays at OC Gym Bend?
Here’s Everything You Need to Know
We’ve had a lot of questions lately about our 7 a.m. Saturday Advanced Training session, so we wanted to give you a clear explanation of what it is, who it’s for, and what to expect. Although the name has “advanced” in it, the purpose isn’t exclusivity—it’s simply to differentiate this session from our coached GP classes on the schedule.
Let’s break it all down.
What Is the 7 a.m. Advanced Training Session?
This training block runs from 7–9 a.m. and offers a two-hour window to work hard alongside other motivated members and coaches. However, the structure is intentionally informal. Instead of a coach leading every element like our general population classes, Saturday training follows a more open, collaborative style.
Coaches who are training, along with experienced members, will offer cues, answer questions, and help you troubleshoot movements, but there is no step-by-step coaching throughout the entire session. Because of that, participants should feel comfortable with basic movement patterns and standards.
However, this does not mean you need to be an elite athlete. Scaling/modifying options are always available, and someone will help you find the right version of every movement.
And most importantly: anyone can attend. If you want to train, show up, check in, and jump in.
Recent Saturday Training Examples
To give you a sense of what Saturdays typically look like, here’s what happened the last two weeks.
Saturday 10/7/17
7:15 a.m. – 10 EMOM
5–10 Assault Bike calories + a gymnastics movement you struggle with
(Example: kipping HSPU)
7:30 a.m. – Snatch Complex
Hi-hang snatch ×3 + hang snatch ×1
Work up to a heavy complex for the day.
7:50 a.m. – Strength Work
Front squat 6×3 @ 65% of 1RM.
8:05 a.m. – Team Conditioning (Teams of 3)
300 ski cals
100 burpee box-over
24 ring muscle-ups
300 wall balls (20/14)
100 burpee to target
24 ring muscle-ups
One working at a time.
Saturday 10/14/17
7:10 a.m. – 10 EMOM
5–10 Assault Bike calories + your “struggle” movement
(Example: 8 cals + 10 lunge steps)
7:25 a.m. – Lifting
Choose one:
• 2-rep hang power clean
• 1-rep max jerk
7:45 a.m. – Partner Conditioning
3 rounds each:
3 bar muscle-ups
6 toes-to-bar
3 overhead squats (155/105)
Rest 5 minutes, then into a 15-min AMRAP waterfall:
25 Assault Bike
8 burpee box jumps (24/20)
6 power cleans (155/105)
25-cal row
As soon as a station opens, rotate.
Saturday Training FAQ
Can I come if I can’t attend every week?
Yes—join whenever you can.
Can I leave early?
Of course. Even 45–60 minutes gives you plenty of quality work.
What if I need help scaling?
Someone will help you adjust the workout as needed.
What if something hurts? Can I still come?
Absolutely. Athletes modify every week.
Can I do my own program during this time?
No. OC doesn’t offer open gym or open training.
Can non-members attend?
Yes—drop-ins and punch cards are available.
Is the structure always similar?
Usually, yes:
• 10-minute gymnastics/EMOM warm-up
• A lifting session
• A group, team, or partner conditioning piece
In the summer we may add sleds, yokes, stones, or other strongman elements to keep it fun.
If You’re Looking for Community + Hard Work, Saturday at 7 a.m. Is for You
We love seeing the room full on Saturdays. Whether you’re chasing strength, conditioning, or just enjoy training alongside a driven group, this session gives you a unique two-hour block to push yourself in a supportive atmosphere.
If you want to learn more about training at OC Gym Bend—or you’re ready to see how our coaching, community, and programming can support your goals—we’d love to meet you.