Idris Elba's Fight School

Idris's squad face their first test: sparring three rounds against an opponent who won't pull their punches.

It's only a taste of what's to come, but as lack of fitness and focus become apparent, Idris begins to realise the extent of the life changes all eight will have to make if they're to stand any chance in their big final fight.

Unused to routine, roofer Ash struggles with Fight School's rules and strict training regime. Meanwhile, Londoner Zeb is battling exhaustion but is reluctant to explain what's keeping him awake at night. And 18 year-old Naeem's lack of punctuality continues to frustrate his coaches.

When all three miss the start of an early morning session, Idris decides to visit them at home to find out what's going wrong.

Determined to improve morale, Idris organises the ultimate wake-up call: an open water swimming challenge, designed to show his squad how to overcome the demons that keep holding them back.