AVT 5:AM Experience
Every weekday morning at 5:00 AM, 8 players step onto the field ready to compete. What happens over the next hour is unlike anything you've experienced in a gym. AVT is not a class. AVT is not a workout. AVT is the gameplay of exercise — and how hard you play determines who wins.
Minute By Minute
4:30 — 4:59 AM
Player Arrival & Stretching
Arrive early to get loose. Coaches will assist you with dynamic stretching techniques specific to your exercises.
5:00 — 5:09 AM
Warm Up
The countdown begins. Walk, jog, cycle, jump rope or continue stretching. The warm up period is the time to review your exercises and work up a sweat before the game begins.
5:10 — 5:11 AM
MUSCLE ACTIVATION — 2 Minutes
The official 45-minute game clock starts. For 2 minutes players will engage in a constant movement exercise just before the first scored round of the game.
5:12 — 5:19 AM
Exercise 1 — 8 Minutes
Round 1. Every rep counts as a point. After each set players submit their Volume Intensity Feedback — Yellow, Green or Red — which determines how their next set is adjusted.
5:20 — 5:27 AM
Exercise 2 — 8 Minutes
Round 2. The scoreboard is building. This is where players eligible for bonus sets begin separating themselves from the field.
5:28 — 5:35 AM
Exercise 3 — 8 Minutes
Halfway through. This is where the game is won or lost for most players. Your coach is on the floor — reading the room, pushing players and correcting form in real time.
5:36 — 5:43 AM
Exercise 4 — 8 Minutes
Round 4. Fatigue is setting in but the game's not over yet. The Volume Intensity Feedback system keeps every player calibrated — no one is overloaded and no one is coasting.
5:44 — 5:51 AM
Exercise 5 — 8 Minutes
This is the final round before the FINISHER. VA% scores are locking in now. Players running laps during rest intervals are adding to their team's total score.
5:52 — 5:53 AM
The Finisher
Scores are locked in. This is the final push. A 2-minute exercise that challenges one or more of your game's targeted muscle groups. Before you know it, the clock runs out. The game is over — the anticipation grows. Who won?
5:54 AM
MVP, Winning Team Announcement & Smoothies
Postgame smoothies will be provided. Coaches calculate final scores. The Game MVP is announced and the winning team is recognized before players leave or transition to recovery.
6:00 — 6:30 AM
Sauna, Cold Plunge & Shower
Game + Recovery players enter The Wellness Lab's infrared sauna and cold plunge for 30 minutes of post-game contrast therapy. Game Only players are free to leave — most people's alarm clocks haven't gone off yet.
What Every Game Includes
01
Your Pod
Every player is assigned a numbered pod with all the necessary equipment for their game. No stations, no waiting. Your pod is your home base for the entire game.
02
Live DJ
Every 5:AM game features a live DJ. The music is curated to match the energy of the room from the warmup through the finisher.
03
Postgame Smoothie
Every post-game recovery starts with a fresh postgame smoothie — included after every game.
04
Work x Rest Intervals
Your work and rest intervals are visible on a smart watch so you always know where you are in the game. These intervals keep you on pace so you can earn enough points for bonus reps or run laps during rest time.
05
Volume Intensity Feedback Decisions
Yellow, Green or Red? After every set you grade its difficulty. Your feedback determines adjustments made to your next set. Our system guarantees players get stronger every game.
06
Real Coaching
Your coaches are on the floor for every minute of every game. You will be coached and pushed when you need it most. We're here for YOU.
Your
Coach
Sees
Everything.
From the moment the clock starts, your Coach is on the field — moving between pods coaching players and guiding the progression of the game.
You'll hear encouragement. You will be challenged during difficult sets when you have more to give. The only thing you need to do is focus on the movements and play hard.
Your coach will assist you with weight x intensity adjustments and help you correct your form in real time.
You will not be lost, you will be coached toward your goal, motivated by your teammates and challenged by your competition.
1 Player and 1 Team
Wins
Every Game.
At the conclusion of every game coaches calculate each player's Volume Average Percentage score. One player is recognized as MVP of the game. One team takes the win. The AVT experience is one of one.
MVP
The highest VA% score on the field. The winner of the game.
Winning Team
Highest combined team VA% score + laps completed.
WHAT TO EXPECT
On Your First
Game Day
- Arrive 30 minutes before game time. Give yourself time to check in, meet your coach, and get to your pod without rushing.
- Wear what you'd wear to a gym class. Athletic clothing & sneakers. Bring a water bottle and a small towel.
- Check in with your coach. They'll assign you your pod, review your game plan and answer any questions before the game begins.
- Play your game. Your coach will guide you through activation, round changes, rest periods, and the finisher. You'll give Volume Intensity feedback after every set. The MVP and winning team are announced at the end.
- Recovery amenities including the Infrared sauna, cold plunge, and showers are available for Game & Recovery Players ONLY following the game.
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