Results everytime you hit the gym

Take your training to the next level!

Welcome to Convoy, your destination for epic fitness classes that will take your training to the next level! Join our diverse lineup of group classes and experience the exhilaration of Olympic Weightlifting, the strength-building frenzy of Strength Club, the heart-pumping intensity of Metcon, and the flexibility-enhancing power of Mobility. With classes limited to small groups of 4-8 people, you’ll receive personalized attention and guidance from our expert trainers, ensuring optimal results. Our state-of-the-art facility at Ijburg, Amsterdam, is equipped with the finest Rogue equipment, setting the stage for your fitness journey like never before. Get ready to unleash your inner athlete and conquer new heights of strength, power, and overall fitness at Convoy!

Strength Club




Strength Club

Unleash your strength superpowers in our electrifying classes, where muscles grow, confidence soars, and you'll be flexing your way to superhero status in no time!


Starting Strength Club? Frustrated with your progress or lack of guidance? Join us and overcome common frustrations:

1. Plateaued Progress: Break through barriers and achieve new levels of strength.
2. Lack of Knowledge or Guidance: Gain access to expert trainers for personalized direction.
3. Lack of Motivation or Accountability: Stay on track with built-in motivation and group support.
4. Injury or Safety Concerns: Receive proper instruction and modifications for safe training.
5. Monotony and Boredom: Enjoy dynamic workouts with variety and new challenges.

Join Strength Club and transform your strength training journey. Expert guidance, motivation, and a supportive community await you. Achieve your desired results and overcome frustrations.

Unleash Your Strength Potential: Join Strength Club at Convoy

Experience the power of group training and achieve your strength goals with Strength Club at Convoy. Under the guidance of our expert trainers, you’ll join a small group of 4-8 individuals focused on getting stronger and more empowered. Build lean muscle, increase strength, and improve your body composition while enjoying the support and motivation of like-minded individuals. Whether you’re a beginner or experienced lifter, Strength Club will meet you at your fitness level and push you to new heights. Join Strength Club at Convoy and unleash your strength potential today.

strength club ijburg

What to expect

Strength training in a gym typically involves a variety of exercises that target different muscle groups to improve overall strength and muscle tone. Here are some common exercises you might find in our Strength Club:

1. Squats: A foundational exercise that targets the lower body, particularly the quadriceps, hamstrings, and glutes. Squats help build leg strength and improve overall lower body power.

2. Deadlifts: This compound exercise primarily targets the muscles in your lower back, glutes, and hamstrings. Deadlifts are great for developing posterior chain strength and improving overall body stability.

3. Bench Press: A classic upper body exercise that targets the chest, shoulders, and triceps. Bench press helps develop upper body strength and muscle mass.

4. Overhead Press: This exercise targets the shoulders and triceps. It involves pushing weights overhead from a standing position, which improves shoulder stability and upper body strength.

5. Rows: Various rowing exercises, such as bent-over rows or cable rows, target the muscles of the back, including the latissimus dorsi and rhomboids. These exercises help improve posture and develop a strong back.

6. Lunges: Lunges target the leg muscles, including the quadriceps, hamstrings, and glutes. They help improve balance, stability, and lower body strength.

7. Pull-ups/Chin-ups: These exercises primarily target the muscles in the back and arms, including the latissimus dorsi and biceps. They help develop upper body strength and improve grip strength.

8. Core Exercises: Strengthening the core is an essential part of strength training. Exercises like planks, Russian twists, and hanging leg raises help improve core stability and overall strength.



Strength training in a small group setting offers several unique benefits:

1. Motivation and Support: Working out in a group setting provides built-in motivation and support from like-minded individuals who share similar fitness goals. The camaraderie and encouragement within the group can inspire you to push harder and stay consistent with your workouts.

2. Accountability: Training in a small group adds an element of accountability. Knowing that others are expecting you to show up and give your best effort can help you stay committed to your fitness journey and avoid skipping workouts.

3. Expert Guidance: In a small group setting, you’ll still receive direct guidance and instruction from a qualified trainer. They can provide individualized feedback, ensure proper form and technique, and tailor the exercises to suit each participant’s needs and abilities.

4. Variation and Fun: Group training often involves a variety of exercises and workout formats to keep things interesting and engaging. This variety not only prevents boredom but also challenges your body in different ways, promoting overall strength development and avoiding plateaus.

5. Cost-Effective: Training in a small group setting can be more cost-effective compared to one-on-one personal training sessions. You’ll still receive personalized attention and guidance, but the cost is shared among the group, making it a more affordable option for many.

6. Friendly Competition: Exercising in a group can foster a healthy sense of competition. Seeing others push themselves can inspire you to challenge your limits and strive for continuous improvement.

7. Social Connection: Joining our small group training program allows you to connect with others who have similar fitness interests. You can share experiences, exchange tips, and build relationships that extend beyond the gym, creating a supportive community.

Overall, strength training in a small group setting combines the benefits of individualized guidance, motivation, accountability, and social interaction. It creates a dynamic and supportive environment where you can achieve your fitness goals while enjoying the positive energy and camaraderie of fellow participants.


Strength training can yield a variety of positive results, including:

1. Increased Muscle Strength: Strength training helps to build and strengthen muscles, leading to improved overall strength and functional abilities.

2. Muscle Tone and Definition: Regular strength training can enhance muscle tone and definition, giving you a leaner and more sculpted appearance.

3. Improved Bone Density: Strength training is known to increase bone density, reducing the risk of osteoporosis and improving overall bone health.

4. Enhanced Metabolic Rate: Muscle is metabolically active tissue, meaning it burns more calories at rest compared to fat. Strength training can increase your metabolic rate, helping you burn more calories throughout the day.

5. Weight Management: As strength training builds lean muscle mass and increases metabolic rate, it can support weight management efforts by promoting fat loss and preserving muscle tissue.

6. Increased Physical Performance: Strength training can improve athletic performance by enhancing power, speed, agility, and endurance. It allows you to perform daily activities with greater ease and efficiency.

7. Enhanced Joint Stability and Injury Prevention: Strengthening the muscles around joints can improve stability and reduce the risk of injuries, especially in areas like the knees, hips, and shoulders.

8. Improved Posture and Balance: Strength training exercises target key muscle groups responsible for posture and balance, helping to correct postural imbalances and enhance stability.

9. Boosted Energy Levels: Regular strength training can increase energy levels and combat feelings of fatigue, allowing you to be more productive and engaged throughout the day.

10. Increased Confidence and Mental Well-being: Strength training not only improves physical fitness but also boosts self-confidence and enhances mental well-being. Achieving strength goals and seeing progress can have a positive impact on self-esteem and overall mood.

It’s important to note that individual results may vary depending on factors such as genetics, training frequency, intensity, and nutrition. Consistency and progressive overload in strength training are key to achieving optimal results.


Unleash your inner beast mode, forge functional superpowers, and join the tribe of sweat, gains, and epic high-fives!


Starting Metcon? Frustrated with your progress or lack of guidance? Join us and overcome common frustrations:

1. Plateaued Progress: People who have been following traditional exercise routines or working out on their own may reach a plateau where they struggle to see further progress. This can be frustrating and demotivating, leading them to seek a more challenging and dynamic training approach like our Metcon class.

2. Lack of Motivation: People who have been training for a while without achieving their desired results may feel frustrated and seek a new approach.

3. Limited Results: Not achieving the desired outcomes from current fitness routines.

4. Lack of Accountability: Following the same routine day after day can lead to boredom and lack of excitement in training.

5. Monotonous Routine: Boredom and lack of variety in workouts.

6. Desire for Community: Some individuals may feel isolated in their fitness journey and crave a supportive community.

7. Seeking a Challenge: People who thrive on pushing their limits and seeking new challenges may find traditional workouts lacking in intensity and variety.

By addressing these frustrations, a dynamic and supportive training program can provide the fresh start, motivation, accountability, variety, community, and challenges individuals are looking for in their fitness journey.

classes convoy

What to expect

In our Metcon class, you can expect a variety of exercises that target different muscle groups and challenge your overall fitness. While the specific exercises may vary depending on the day, here are some common exercises you might encounter:

Squats: Various squat variations like bodyweight squats, goblet squats, or barbell squats to target the lower body, including the quadriceps, hamstrings, and glutes.

Push-ups: A fundamental upper body exercise that targets the chest, shoulders, and triceps.

Pull-ups or Rows: These exercises engage the muscles of the back, including the latissimus dorsi and the muscles of the upper back.

Burpees: A full-body exercise that combines a squat, push-up, and explosive jump, providing a cardiovascular challenge while working multiple muscle groups.

Kettlebell Swings: A dynamic exercise that targets the hips, glutes, and hamstrings while also engaging the core.

Box Jumps: Plyometric exercises where you jump onto and off of a raised platform, working the lower body muscles and improving power and explosiveness.

Wall Balls: A compound exercise that combines a squat with an overhead throw using a medicine ball, working the lower body, core, and shoulders.

Clean and Jerk: An Olympic weightlifting exercise that involves lifting the barbell from the floor to the shoulders (clean) and then performing an overhead press (jerk), targeting multiple muscle groups and requiring explosive power and coordination.

Snatch: Another Olympic weightlifting exercise that involves lifting the barbell from the floor to overhead in one fluid motion, targeting the entire body and requiring explosive power, speed, and precision.


Remember, the specific exercises offered may vary depending on the class format and instructor, and modifications can be provided to accommodate different fitness levels and abilities. The focus is on full-body movements, functional exercises, and challenging workouts to improve strength, endurance, and overall fitness.


Engaging our Metcon class at Convoy in small groups of 4-8 people offers several benefits:

1. Supportive and Motivating Environment: Working out in a small group setting creates a supportive and motivating atmosphere. You’ll have fellow participants cheering you on, providing encouragement, and fostering a sense of camaraderie throughout your fitness journey.

2. Expert Guidance and Coaching: With small group sizes, you’ll receive personalized attention from experienced trainers who can guide and coach you through each workout. They will ensure proper form, technique, and safety, maximizing the effectiveness of your training sessions.

3. Increased Accountability: Training in a small group holds you accountable to your fitness goals. Your trainer and group members will notice your progress, providing additional motivation and accountability to stay consistent and push yourself to new levels of performance.

4. Variety and Fun: These workouts are known for their variety and constantly changing routines. Training in small groups allows for diverse workouts, incorporating various exercises, equipment, and training modalities. This variety keeps your workouts engaging, challenging, and fun.

5. Friendly Competition: Small group settings foster friendly competition, pushing you to give your best effort. You can measure your progress against others in the group, sparking healthy competition that can drive you to achieve new personal records and surpass your limits.

6. Cost-Effective: Small group training is a cost-effective option compared to one-on-one personal training. You’ll still receive expert guidance and attention from trainers but at a more affordable price point.

7. Community and Connection: Training in small groups fosters a strong sense of community and connection. You’ll build relationships with like-minded individuals who share your fitness journey, providing a support system that can motivate and inspire you to reach your goals.

By participating in small group  classes at Convoy, you’ll benefit from expert coaching, a supportive community, varied workouts, accountability, and a fun and challenging training experience.


Our Metcon class can yield a variety of positive results. Here are some of the outcomes individuals may experience:

1. Increased Strength: The combination of functional movements, weightlifting, and bodyweight exercises can lead to significant improvements in overall strength. This enhanced strength translates into better performance in daily activities and other physical pursuits.

2. Improved Cardiovascular Endurance: These workouts often incorporate high-intensity interval training (HIIT) and varied cardiovascular exercises. Regular participation in these classes can improve cardiovascular endurance, increase stamina, and enhance overall cardiovascular health.

3. Enhanced Body Composition: The intensity and variety of exercises in these classes, which often include weightlifting, bodyweight movements, and metabolic conditioning, can contribute to fat loss and increased muscle mass. This can lead to improved body composition, a leaner physique, and enhanced muscle definition.

4. Functional Fitness: By focusing on movements that mimic real-life activities, these classes help individuals develop functional fitness. This means improving strength, mobility, and coordination in a way that translates to better performance in everyday tasks and activities.

5. Increased Power and Explosiveness: The incorporation of Olympic weightlifting, plyometrics, and other explosive movements in these classes can enhance power output and explosiveness. This is particularly beneficial for individuals involved in sports or activities that require bursts of speed and strength.

6. Improved Agility and Flexibility: The diverse range of exercises and movements performed in these classes can enhance agility, coordination, and flexibility. Regular participation can lead to improved mobility, range of motion, and overall flexibility.

7. Mental Resilience and Confidence: The challenging nature of these classes, combined with the supportive and competitive environment, can help build mental resilience, determination, and confidence. Overcoming physical challenges and achieving personal goals can have a positive impact on overall well-being and self-esteem.

Remember, while the specific outcomes may vary depending on the individual and their level of commitment, engaging in dynamic fitness classes that incorporate similar principles can lead to these positive results and contribute to an overall improvement in fitness and well-being.


Unleash your inner Olympic champion experience the miraculous benefits of superhuman strength, jacked muscles, a physique that will make Greek gods jealous, mind-blowing athletic prowess! It's time to lift, lift, baby!

Starting Weightlifting? Frustrated with your progress or lack of guidance? Join us and overcome common frustrations:

– Frustration with a lack of progress or plateauing in current fitness routine
– Desire to increase strength and muscle mass
– Need for proper technique instruction to prevent injury and ensure safe lifting
– Wanting to learn and master Olympic weightlifting movements
– Need for guidance and support in setting and achieving specific weightlifting goals
– Seeking a more challenging and effective workout to maximize results
– Frustration with the monotony or lack of excitement in current exercise routine
– Wanting to join a supportive community of like-minded individuals interested in weightlifting
– Need for accountability and motivation to stay consistent with weightlifting training
– Desire to improve overall body composition and achieve a more sculpted physique.

ijburg sportschool

What to expect

Olympic weightlifting is a sport that involves two main lifts: the snatch and the clean and jerk. These lifts require explosive power, technique, and strength. In a class with 4-8 people, Olympic weightlifting focuses on teaching and refining proper lifting technique, developing strength and power, and improving overall performance.

During the class, participants will receive guidance and instruction from a qualified coach who will lead them through various exercises and drills to enhance their Olympic weightlifting skills. These may include:

1. Snatch: Participants will learn how to lift a barbell from the ground to overhead in one swift motion, using a wide grip and an explosive extension of the hips and shoulders.

2. Clean and Jerk: This lift involves two distinct movements. First, participants will lift the barbell from the ground to the shoulders (clean), and then perform a quick transition to lift the barbell overhead (jerk).

3. Technique Drills: The class may involve specific drills and exercises to improve technique, such as snatch balances, clean pulls, jerk drills, and overhead squats. These drills help reinforce proper movement patterns, positioning, and stability.

4. Strength Training: Olympic weightlifting classes often incorporate supplemental strength exercises to build the necessary muscle strength and power required for the lifts. These may include squats, deadlifts, presses, and accessory exercises targeting specific muscle groups.

5. Individualized Coaching: With a smaller class size, participants can receive more individual attention and personalized coaching to refine their technique, address any weaknesses or limitations, and progress at their own pace.

The class aims to provide a supportive and motivating environment where participants can learn, practice, and improve their Olympic weightlifting skills. It caters to individuals of various fitness levels, from beginners looking to learn the basics to more experienced lifters striving to refine their technique and increase their lifting capacity.


Learning weightlifting in a small group setting, under the direct guidance of a coach, offers several benefits:

1. Personalized Instruction: With a small group, each participant receives more individualized attention and coaching. The coach can provide specific feedback, corrections, and guidance tailored to each person’s needs, technique, and skill level.

2. Proper Technique Development: Weightlifting requires precise technique to maximize effectiveness and minimize the risk of injury. Learning in a small group allows for focused instruction on proper form and execution, ensuring participants develop solid foundations and movement patterns.

3. Increased Safety and Injury Prevention: With the close supervision of a coach, participants can learn weightlifting movements with proper form, reducing the risk of injury. The coach can provide modifications, spotting, and guidance to ensure safety throughout the learning process.

4. Motivation and Support: Training in a small group creates a supportive and motivating environment. Participants can encourage and inspire each other, fostering a sense of camaraderie and accountability. This group dynamic can enhance motivation and commitment to the weightlifting journey.

5. Learning from Peers: In a small group, participants have the opportunity to observe and learn from their peers. This can provide additional insights, tips, and inspiration as everyone progresses together. Collaboration and friendly competition can further fuel progress and growth.

6. Progress Tracking and Goal Setting: Working with a coach in a small group setting allows for more personalized tracking of progress and goal setting. The coach can provide ongoing assessments, set benchmarks, and tailor programming to individual goals, ensuring each participant’s progress is monitored and celebrated.

7. Efficiency and Time Management: Small group training allows for efficient use of time. Participants can rotate through exercises, work together on specific drills, and receive immediate feedback, maximizing the training session’s effectiveness.

8. Affordability: Learning weightlifting in a small group can be a cost-effective option compared to one-on-one coaching. Participants can still receive quality instruction and guidance while sharing the coaching fees with the group.

Overall, learning weightlifting in a small group setting with direct coach guidance offers a supportive, educational, and motivating experience. It promotes proper technique, safety, progress tracking, and a sense of community, all of which contribute to a successful and enjoyable weightlifting journey.


The Olympic weightlifting class offers several benefits for participants:

1. Increased Strength and Power: Olympic weightlifting exercises target multiple muscle groups, resulting in improved overall strength and power. The explosive movements involved in lifts like the snatch and clean and jerk stimulate muscle growth and enhance muscle fiber recruitment.

2. Enhanced Athletic Performance: The dynamic and explosive nature of Olympic weightlifting transfers well to various sports and activities, improving speed, agility, and coordination. The lifts require a combination of strength, speed, and technique, which can translate into improved performance in other athletic endeavors.

3. Improved Body Composition: The high-intensity nature of Olympic weightlifting workouts burns calories and promotes fat loss. Additionally, the increase in muscle mass contributes to a more toned and sculpted physique.

4. Enhanced Bone Density: Weightlifting, including Olympic weightlifting, is known to promote bone health and increase bone density, reducing the risk of osteoporosis and fractures.

5. Increased Metabolic Rate: The intense nature of Olympic weightlifting workouts elevates the metabolic rate, leading to increased calorie burning during and after the exercise session. This can support weight management and improve overall metabolic health.

6. Improved Kinetic Chain Function: Olympic weightlifting requires proper sequencing and coordination of the entire body, promoting better movement mechanics and enhancing overall kinetic chain function. This can help prevent injuries and improve movement efficiency in daily activities.

7. Mental Focus and Concentration: The technical nature of Olympic weightlifting cultivates mental focus, concentration, and body awareness. Participants learn to master the intricate movements and develop a strong mind-body connection.

8. Sense of Achievement and Confidence: Successfully executing complex Olympic lifts brings a sense of accomplishment and boosts self-confidence. Progressively challenging oneself and achieving personal bests in weightlifting can be empowering and inspiring.

By participating in the Olympic weightlifting class, individuals can experience these benefits while enjoying the challenge and excitement of learning and mastering the lifts under the guidance of qualified coaches and in a supportive group setting.


Flex, flow, and conquer with our mobility classes! Experience improved flexibility, pain relief, injury prevention, and overall well-being in a supportive small group setting. Get ready to move like a ninja and feel amazing!

There are several reasons why someone might choose to start our mobility class:

1. Improved Range of Motion: Many individuals struggle with limited flexibility or mobility in certain joints or muscles. Joining a mobility class can help increase joint range of motion, allowing for better movement and functionality in everyday activities.

2. Injury Prevention: Tight muscles and restricted mobility can increase the risk of injury during physical activities. By participating in a mobility class, individuals can address muscle imbalances, correct posture issues, and release tension, reducing the likelihood of injuries.

3. Enhanced Performance: Whether you’re an athlete or a fitness enthusiast, improved mobility can directly impact performance. Increased range of motion allows for more efficient movement patterns, better technique, and the ability to generate more power and strength.

4. Pain Relief: Chronic muscle tightness and stiffness can lead to discomfort and even pain. Mobility exercises and techniques can help alleviate muscle tension, reduce pain, and improve overall comfort and well-being.

5. Postural Alignment: Poor posture is a common issue due to sedentary lifestyles and desk-bound jobs. A mobility class can address postural imbalances, helping individuals achieve better alignment, which can alleviate strain on the joints and muscles.

6. Rehabilitation and Recovery: If you’re recovering from an injury or surgery, a mobility class can play a crucial role in your rehabilitation process. It can aid in restoring mobility, flexibility, and strength, assisting in a full and effective recovery.

7. Mind-Body Connection: Mobility classes often incorporate breathwork and relaxation techniques, promoting a greater sense of mind-body connection. This can help reduce stress, enhance focus, and improve overall mental well-being.


By starting our mobility class, individuals can experience improved mobility, increased flexibility, reduced pain, enhanced performance, and a greater sense of overall well-being. Whether you’re an athlete, a fitness enthusiast, or simply looking to move better and feel better in your body, a mobility class can provide the guidance and tools necessary to achieve your goals.

What to expect

In Convoy’s mobility class, the focus is on improving and enhancing joint range of motion, flexibility, and overall mobility. The class typically involves a combination of exercises and techniques designed to target specific areas of the body, such as hips, shoulders, spine, and ankles. These may include:

1. Dynamic Stretching: Performing controlled movements that take joints and muscles through a full range of motion, focusing on stretching and warming up the muscles.

2. Foam Rolling: Using a foam roller or other tools to apply pressure and release tension in tight muscles and fascia, promoting increased flexibility and mobility.

3. Static Stretching: Holding stretches for an extended period to lengthen and increase flexibility in specific muscles and joints.

4. Joint Mobilization: Gentle movements and techniques to improve the range of motion in the joints, often performed with the assistance of a partner or props.

5. Corrective Exercises: Targeted exercises designed to address muscle imbalances, posture issues, and movement limitations, helping to restore proper alignment and function.

6. Active Release Techniques: Utilizing specific movements and pressures to release muscle tightness, knots, and trigger points, enhancing mobility and relieving muscle tension.

7. Breathwork and Relaxation: Incorporating breathing exercises and relaxation techniques to promote mind-body connection, reduce stress, and enhance overall well-being.

The primary goal of a mobility class is to improve joint health, increase flexibility, reduce the risk of injury, and enhance overall movement quality. By incorporating regular mobility work into a fitness routine, individuals can experience improved performance, increased range of motion, and a greater sense of ease and fluidity in their movements.


Taking mobility classes at Convoy in small groups offers several benefits:

1. Personalized Attention: With small group sizes, instructors can provide individualized guidance and corrections, ensuring proper technique and addressing specific mobility needs.

2. Motivation and Accountability: Exercising in a group setting can boost motivation and accountability. The supportive atmosphere and camaraderie among group members can inspire individuals to stay committed to their mobility practice.

3. Variety and Progression: In small group mobility classes, instructors can introduce a variety of exercises and progressions to continually challenge participants and help them advance in their mobility journey.

4. Social Interaction: Small group classes foster a sense of community and provide opportunities to connect with like-minded individuals who share similar health and fitness goals. This social interaction can enhance the overall experience and make the classes more enjoyable.

5. Cost-Effective: Compared to one-on-one sessions, small group classes often offer a more affordable option while still providing high-quality instruction and individual attention.

6. Time Efficiency: Small group classes typically follow a structured format, allowing participants to make the most of their training time. The focused and efficient sessions ensure that individuals receive a comprehensive mobility workout within a reasonable timeframe.

7. Learning from Peers: In a small group setting, participants can learn from one another, sharing experiences, tips, and insights. This collective knowledge can further enrich the learning experience and provide additional support and guidance.

By participating in small group mobility classes at Convoy, individuals can benefit from personalized attention, motivation, variety, social interaction, cost-effectiveness, time efficiency, and the opportunity to learn from peers. These factors contribute to a rewarding and effective mobility training experience, helping individuals improve flexibility, joint mobility, posture, and overall movement quality.


Mobility classes can provide the following results:

1. Improved Flexibility: Increase range of motion and movement quality.
2. Enhanced Joint Mobility: Reduce stiffness and improve joint function.
3. Better Posture and Alignment: Correct imbalances and reduce strain.
4. Reduced Muscle Tension and Pain: Alleviate tightness and discomfort.
5. Injury Prevention: Lower the risk of injuries during physical activities.
6. Improved Movement Efficiency: Enhance athletic performance and technique.
7. Body Awareness and Mind-Body Connection: Improve coordination and balance.
8. Recovery and Rehabilitation Support: Aid in healing and regaining strength.
9. Stress Reduction and Well-being: Promote relaxation and overall wellness.

Regular participation in mobility classes can bring these benefits, improving flexibility, joint mobility, posture, pain relief, injury prevention, movement efficiency, and overall well-being.

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