How We Train
Three kinds of sessions, one program.
We run three session types each week, and they're meant to be taken together. Heavy + HIIT builds strength. SIT + Lift builds power and capacity. MSR keeps you moving well enough to keep showing up. Do all three over a week and you've covered what your body actually needs. Skip one for a month and you'll feel it.
Groups are capped at 8, which means your coach can actually coach. New to lifting? You'll get taught, not thrown in. Lifting for twenty years? You'll get loaded. Same session, different weights.
The Three Session Types
Heavy + HIIT
Mondays, Thursdays, Saturdays
The session opens with a foundational lift at lower reps and heavier loads to build strength, muscle, and bone density. Then short, high-intensity intervals with recovery built in: a mix of bodyweight, weighted, and cardio movements.
Why: Heavy resistance is the most reliable way to build and keep muscle and bone at any age. Short intervals train your capacity without the wear of long moderate cardio.
SIT + Lift
Tuesdays, Fridays
Sprint Interval Training: all-out efforts of 30 seconds or less on a bike, rower, or ski erg, paired with compound lifts and single-limb work.
Why: Sprints improve insulin sensitivity, preserve lean muscle, and build power. Single-limb work sharpens balance and protects joints.
MSR (Mobility • Stability • Recovery)
Wednesdays, Sundays
Lower-intensity sessions built around range of motion, control, and connection. Supersets, circuits, and light resistance.
Why: This is what lets you train hard the rest of the week. Mobility keeps you moving freely, stability keeps you moving safely, recovery is where the adaptation happens.
Built to scale
A first-timer and a 20-year athlete can be in the same session. Your coach adjusts load, range, and movement to where you are. Nobody gets thrown in. Nobody gets held back.
If you're in perimenopause or midlife, this programming was designed with you in mind — read more about why it works for this phase.
beyond the workout
Get a Taste: six days of unlimited sessions plus a Golden 360, $50 one time. Come see what a week actually feels like.Every membership includes a monthly 1:1 Golden 360 with your coach: 30 minutes on the stuff that isn't the lift. Sleep, stress, nutrition, the knee, the week you had. Plus weekly check-ins between sessions. Training is the anchor. The rest is what makes it stick.
try it
Get a Taste: six days of unlimited sessions plus a Golden 360, $50 one time. Come see what a week actually feels like.
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