A SELF DEFENCE PROGRAMME BY RÍANA ROCHE · DUBLIN
Get home safe
Street safety training for women who want to feel safe and empowered going about their daily lives.
Realistic self defence. Not martial arts. Just simple, intuitive skills you can use under pressure.
Next 6 Week Course: TBD October/November ‘26 🚨 Drop-in class every Wednesday 🚨 Now booking bespoke seminars 🚨
Next 6 Week Course: TBD October/November ‘26 🚨 Drop-in class every Wednesday 🚨 Now booking bespoke seminars 🚨
THREE WAYS TO TRAIN
The six-week course
The full toolkit. Six weeks building your instincts, your voice and simple physical skills, from wrist grabs to ground defence, in a small, supportive group.
€120 · or €60 each with a friend
Wednesday drop-in class
Keep your skills sharp, or get a feel for it before committing. Padwork, footwork and practical fundamentals. Wednesdays, 5:50–6:50pm, Cozia Grappling Club.
€10 drop in
How seminars work
Bespoke seminars
For workplaces, colleges, sports clubs and community groups. A session shaped around your people, the situations they actually face, and the time you have.
Priced per group · get in touch
Find out more
IN THEIR OWN WORDS
COACHES RÍANA TRAINED WITH
Ladies, you need to get in on this 6-week course. I had the pleasure of training alongside Rí for many years in self defence and protection — a great coach and human being.
★★★★★
Matty - self defence & protection coach
Delighted to see you running this course. I trained with Ríana in combative self defence and she is excellent. Recommend this course highly.
★★★★★
Mary - combative self defence coach
Highlights from the final session of the Get Home Safe Week 6: putting it all together under pressure
FROM THE WOMEN WHO’VE TRAINED
Can’t believe six weeks is up already. Such an amazing course, and Ríana is such a great coach. I honestly couldn’t recommend her enough. The confidence I’ve gained in myself walking out this week was priceless.
★★★★★
Elisha - Get Home Safe graduate
What an amazing experience! Something I never imagined doing, but I’m so happy I did. It pushed me out of my comfort zone and has given me so much more confidence. A room of girls with the same goal, and a new attitude towards scary situations. I honestly couldn’t recommend Ríana and her six-week course more. She is a wealth of knowledge and just an overall sweetheart!
★★★★★
Niamh - Get Home Safe graduate
The streets don’t have rules
or a referee.
WHAT THIS IS
So this course doesn’t teach techniques that only work in a gym. Over six weeks, you’ll learn simple, intuitive movements you can access even under real pressure, alongside the mindset work to trust your gut before a threat ever develops.
“You don’t wear a seatbelt expecting to crash. You wear it just in case.”
Six weeks. No fluff, no fitness required, no experience needed. Just what you need to walk home safe.
Week 1: Mindset and voice
Before anything physical, we start with your gut. You'll learn the psychology of intuition, why women are conditioned to override that gut feeling to avoid seeming rude, and how to trust it instead. You'll also learn "the fence", a simple way to manage distance and set a boundary with your voice before a situation ever turns physical. Plus your first hands on technique: escaping a wrist grab.
Week 2: Striking
Simple, effective strikes that don't rely on strength or size. You'll build a natural striking action you can access under pressure, when your hands are shaking and your heart's racing, not just in a calm gym.
Week 3: Grabs and holds
What to do when someone grabs your hair, your bag, or wraps you up in a bear hug, from the front or behind. These are the situations that show up in real life, not in a fight scene.
Week 4: Confined spaces
Lifts. Stairwells. Pinned against a wall. This week is about what to do when you can't just run, including defending against a choke in a tight space.
Week 5: Ground defence
If it goes to the ground, you're not lost. You'll learn how to defend a choke and get back to your feet.
Week 6: Consolidation
Everything comes together. We revisit the full toolkit and spend more time in circle, reflecting on how far you've come.
Every single session closes with a grounding circle time, a chance to regulate, reflect, and reconnect as a group before you head back out into the world.
What to expect.
1
Six weeks, one evening
Wednesdays, 5:45–7pm, next cohort date TBD.
2
Small group, hands on
Practical skills, not lectures.
3
Every session ends grounded
Ten minutes of grounding and reflection as a group.
4
You leave empowered
Not just informed.
PRICING
ON YOUR OWN
€120
INDIVIDUAL LAUNCH PRICE
OR
WITH A FRIEND
€60
EACH · REFER A FRIEND
Grab the friend you always text "home safe"
and split the course between you.
FAQ
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Refunds and cancellations available up to 48 hours before the course start date, or in the case of an emergency. If you miss a class, you’re welcome to catch it up in the following cohort.
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Spots are limited to keep the group small and hands on.
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You’re welcome to join for all the discussion, knowledge, and skills teaching. If the physical side isn’t accessible for you, you’re welcome to join the physical portion in the next cohort.
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Recommended for ages 16 and up, due to mature discussion around violence and assault.
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No fitness level is required. This course is suitable for women of all shapes, sizes, and ages, and any physical limitations will be accommodated accordingly.
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Comfortable clothing you can move and sit in. A notebook if you’d like to take notes, though it’s not required.
STILL WONDERING SOMETHING?
Ask me anything.
No question is too small – if it’s on your mind, it’s worth asking.
I read and answer every message myself.
OR
Feel free to DM me on any of my socials:
READY?
You’ve read this far
for a reason.
Your first step home starts here.