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.

Get Started

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!)

Get Started

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

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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 INTRO SESSIONS

Learn the foundations of weightlifting and gymnastics that commonly show up in our PERFORM program. We’ll teach you the exercises, the lingo, and how to move correctly, so you’re ready to jump into class.
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PERFORM: FUNCTIONAL FITNESS

Our PERFORM (PRF) program is perfect for you if you want to improve your weightlifting and gymnastics skills , if you want to compete, or if you simply love the type of training or competitive environment.

If you are new to the gym, or haven't done gymnastics or weightlifting before, ask us about our Intro Sessions (see above).
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BASE: STrength & conditioning

Our flagship program, BASE, is perfect for you if you have general strength and fitness goals, and is suitable for all levels.

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.
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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

BASE

6:00 am
7:00 am
8:00 am
12:00 pm (Mon / Wed / Fri)
5:30 pm
6:30 pm
7:30 pm

PERFORM

6:00 am
7:00 am

WEEKENDS

SATURDAY

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.

SUNDAY

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?).
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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.
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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 -‍

OUR WICKED TEAM

CRAIG HARRIMAN

Will pick up heavy barbells all day long, just don't ask him to do a HSPU. Finds work-life balance difficult as a business owner, but always makes time for coffee and BBQ. Drinks 1L of water before getting to work, and reckons training should be geared towards living a long life, WELL.

EMILY ESTALL

Loves long gruelling workouts...without gymnastics.​ Believes that moving every day makes life so much better, physically and mentally, and always chooses fries over salad. Is currently figuring out what training means to her now that she's a Mum and her priorities have changed.

ROWAN BRAY

A fan of big weekend workouts with friends. Loves competing, hates losing, and thinks waking up before 8am should be banned. Believes if you train hard and live a healthy lifestyle all week, you can treat yourself in the weekend (like “his friend”, who likes to polish off a tub of Magnum ice-cream alone).

ASIA rostworowska

Believes that the best way to live life involves two things: chasing the TRUE version of yourself and a good ol' hug with a big ol' Sandbag. (Note: it doesn't involve Sumo Deadlift High Pulls). Is a self-diagnosed over-analyser and, even though one leg is shorter than the other, still leans into running... ;)

JAKE HENDRY

Is a glass-half-full kinda guy (unless half full of thrusters and burpees) and loves being able to help others live better. Enjoys long walks with his dogs, cardio, and eating mounds of food (seriously, mounds). Firmly believes that things happen for us, not to us, and that effort is everything – you work hard for what you want.

COME & SEE US

Mazaya Business Ave - Tower AA1
JLT
Dubai, UAE
+971 52 113 1633

Base 3 - Gym
Online
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