Workout Programming at Sand & Steel
The same periodized plans we coach on the floor — Fitness Classes, Personal Training, and HYROX Classes as an Official HYROX Training Club in Alexandria, VA. See this week’s workouts, browse a sample week, and start with 4 weeks free in the app.
Get Access
Your first 4 weeks are free. After that, programming memberships bill every 4 weeks through PushPress at the rate below. These plans unlock app workouts and planning tools. In-person Personal Training and Fitness Classes are separate memberships. Log workouts at ssf.fit/app.
Fitness Classes Programming Membership
$19 / 4 weeks
App access to the Workout of the Day behind our group Fitness Classes — programming membership for the app.
- ✓ Performance WODs — 6×/week
- ✓ Foundations WODs — 6×/week
- ✓ HYROX Classes — 4×/week
Personal Training Programming Membership
$19 / 4 weeks
App access to the program your coach assigns for private sessions and on-your-own training — programming membership for the app.
- ✓ Personal Training – Strength — 5×/week
- ✓ Personal Training – Conditioning — 5×/week
- ✓ Running WODs — 3×/week
How We Program
You train inside multi-week cycles — squat, press, clean, and conditioning progressions that build week to week. Dawn and Paul customize professional Invictus tracks for how this gym coaches: dual tracks in the same hour, HYROX on its own days, and coaches who scale so the intended work still happens.
Invictus programming, coached the Sand & Steel way.
The plans in the app are the plans we use in Personal Training and Fitness Classes. Coaches brief the purpose of each piece, protect the clock for teaching, and scale movements so you finish the work the day was written to do.
Progressive cycles
Strength and skill arcs run across weeks — tempo squats, press progressions, clean builds, and conditioning blocks that raise the challenge on purpose.
Same plan on the floor and in the app
Class members preview the week ahead. Personal training clients keep training between sessions. Remote trainees follow the same professional tracks.
Coaching that protects the stimulus
Average class size 4–8. Coaches adjust loading and movement choices so beginners and advanced athletes train the same daily focus together.
Fitness Class Workout Programming
Performance and Foundations share the same class times Monday–Friday and Saturday morning — same daily focus, different tools and loading. HYROX Classes meet Monday–Thursday mornings and evenings as their own race-prep sessions.
Performance Track
6 class days per week. Barbell strength, Olympic lifting, and gymnastics progressions with mixed conditioning. Built for athletes who want higher-skill work and heavier loading inside each week’s cycle.
Foundations Track
Same times as Performance. A modified version of the same class days — dumbbells, kettlebells, and strict patterns at appropriate loading — so more people hit the intended work of the day.
HYROX Classes
Monday–Thursday. As an Official HYROX Training Club, we host coach-led race-prep sessions — sled, ski, run, wall balls, and station work for HYROX, DEKA, Spartan, and similar events. Included with Fitness Classes programming access.
Personal Training Workout Programming
Each week we publish ten unique sessions across Strength and Conditioning. Your coach picks from that menu — this week or an earlier workout when it serves you better — then shapes loads, volume, and extras to your fitness level. Running WODs are included with every Personal Training programming plan.
Personal Training – Strength
5 sessions per week. Progressive lifts and loaded accessories — squat, hinge, press, and pull patterns that raise load across the cycle, with finishers when the day calls for them.
Personal Training – Conditioning
5 sessions per week. Engine work across row, bike, ski, and run — pacing clocks, intervals, and mixed stations structured so capacity builds across the week.
Running WODs
3 sessions per week. Structured running progressions from short time trials toward longer race distances, with dedicated warm-ups and cool-downs. Included with Personal Training programming access.
Six Programming Tracks
All six tracks live in the app. Open a sample week for any track below.
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Performance WODs
6×/week View Sample WeekTrack details
Barbell strength, Olympic lifting, and gymnastics inside multi-week cycles — plus mixed conditioning you scale so the day’s focus stays intact.
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Foundations WODs
6×/week View Sample WeekTrack details
Same class days and daily focus as Performance, with dumbbells, kettlebells, and strict patterns at loading that fits more athletes.
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Personal Training – Strength
5×/week View Sample WeekTrack details
Progressive strength sessions your coach selects from the weekly menu — main lifts and accessories shaped to your goals and recovery.
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Personal Training – Conditioning
5×/week View Sample WeekTrack details
Engine sessions across row, bike, ski, and run — pacing, intervals, and mixed stations your coach picks and loads for you.
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HYROX Classes
4×/week View Sample WeekTrack details
Official HYROX Training Club programming Monday–Thursday — sled, ski, run, and station race prep for HYROX, DEKA, Spartan, and similar events.
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Running WODs
3×/week View Sample WeekTrack details
Structured running progressions with dedicated warm-ups and cool-downs — included with Personal Training programming access.
Related Services
Ready to train in person? These memberships and onboarding options use the programming above on the floor.
Frequently Asked Questions
What kind of workouts are offered?
Fitness Classes run Performance and Foundations Monday–Friday and Saturday morning, plus HYROX Classes Monday–Thursday mornings and evenings. Personal training clients train on a Strength or Conditioning program their coach selects from a weekly menu of ten sessions, with Running WODs included. All of it is available in the app.
What is the difference between Performance and Foundations?
Both tracks share the same class times and the same daily focus. Performance uses heavier barbell work and higher-skill gymnastics. Foundations is a modified version of those same days — dumbbells, kettlebells, and strict patterns at appropriate loading — so more athletes complete the intended work of the class.
What are HYROX Classes?
Sand & Steel Fitness is an Official HYROX Training Club. HYROX Classes are coach-led race-prep sessions Monday–Thursday mornings and evenings — sled, ski, run, wall balls, and station work for HYROX, DEKA, Spartan, and similar events. Included with Fitness Classes programming access.
Who are the Personal Training tracks for?
Personal Training – Strength and Personal Training – Conditioning are built for private coaching clients. Each week we publish ten unique sessions across those tracks. Your coach picks the sessions that match your goals, shapes the loads, and can add mobility or technique work when you need it. The plan stays consistent across coaches. Running WODs are included with Personal Training programming access.
Can I see workouts before joining?
Yes. See workouts this week for the current schedule, or browse a full sample week on every track. When you’re ready, choose the programming membership that fits how you train — your first 4 weeks are free.
Where do I view the live workout schedule?
Members access live programming at ssf.fit/app. The sample week page shows a past example week — today’s workout lives in the app.
See the Programming
Preview this week’s class and HYROX themes, or browse a full sample week on every track.
