Sand & Steel customizes and builds personal training programs (e.g. workout plans) according to each client’s unique goals and movement patterns. We have built over unique 50 workout plans so that everyone can get a customized program that is tested for results and safety. Programs are grouped by Skill Level as well as by Primary and Secondary Goals.

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Workout Plans: 7 Years in the Making

Name: Sand and Steel Fitness
Price range: $$

It started way back in 2013 when Paul first started working on Transformation I and Dawn wrote Level 1 Biomechanics. Transformation I was to be the advanced plan and Level 1 Biomechanics is the Beginner plan. These workouts plans formed the soul of Sand & Steel when we first started as company 7 years ago. Dawn would handle the beginner members, and Paul would handle the advanced members.

oday, there are 4 skill levels (we added intermediate and expert). Our workout plans are timed-tested and constantly updated. We still use these two workout plans, because they are so effective. We started our business by writing two workout plans, and so we require every new coach we interview to do the same. Because if you struggle to write a decent workout plan, you cannot work at Sand and Steel.

Over the years we have built out 60 more programs. Roberts Strength & Conditioning, Strong by Dawn, Glute and Core, Swagger, and some of the member favorites. Along with the Gun Show & Zero 2 Fit. Seven years has passed, since I first wrote Transformation I. I have acquired 29 more certifications since I wrote it. And despite all that knowledge, this program cannot be improved further.

orkout plans like these two programs are timeless because they are fundamental training programs. We know that fitness styles change over time. Today, we wear fancy hear rate monitors, everyone has tried going to an orange-themed gyms, and we even have attempted to workout with an app. But you know what doesn’t change? Human bio-mechanics. You can go with the latest fad program if you like. Or you can choose a workout plan that thousands of members have done before you. A program that hundreds of personal trainers could not further improve.

Workout planning is an art & a science. My newest program, CrossFit Foundations is excellent by all standards. It’s a methodical deliberate approach to developing a personal training program designed to get you shape, while teaching you CrossFit.

But there is some magic in Transformation I & Level I. They are true Masterpieces — enjoy them.

So join me in celebrating our 7 years of workout plans, we’ll be doing CrossFit WOD #3 Unbroken and WOD #4 CoreFit next week (September 8 and 12 2020) in our CrossFit classes. And yes, they are literally the 3rd and 4th workouts I wrote for Sand & Steel.

Coach Paul, Sand & Steel Fitness

Workout Plans Detailed Chart

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Personal Training Members

Feel free to talk with you coach about these programs. We automatically select the best program for you. But if you have your heart set on a specific program, just let us know. We can always change it.

Open Gym Members

Did you know that you can get access to any of these program you like on SugarWOD? Get started on a Workout Plan written by a professional team of coaches.

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Workout Plans Summary

ACFT

Our Army Combat Fitness Test Preparation and Training Plan.

All4Fit

Beginner Level. Functional Strength Training

Anderson Glute and Core

Intermediate. Powerlifting. Core.

Bikini Body

Advanced Level. Metabolic Conditioning and Weight Loss.

Bodybuilding Fundamentals

Intermediate Level. Total body hypertrophy using split programming style.

Bodyweight & Gymnastics

Scalable Level. Gymnastics and Bodyweight Training. Strength-Based.

Boxing and Conditioning

Intermediate Level. Learn to Box While You Lose Weight.

Commit + Conquer

Intermediate Level. Powerlifting and Conditioning.

CoreFit Unleashed

Advanced Level. Conditioning and Total Body Fitness.

Crank the Dial

Intermediate Level. Strength and Conditioning with diverse challenging workouts.

CrossFit Foundations

Intermediate Level. A personal training program designed to teach you all the fundamental exercises of CrossFit and TRX.

CrossFit Metcon

Advanced Level. CrossFit Style Metabolic Conditioning.

Escalade

Advanced Level. Power Lifting, Olympic Lifting Plan, and Hypertrophy.

Everyday Strength

Beginner Level. Strength and Weight Lifting Plan.

The Fast and the Fit

Advanced Level. High-Intensity Interval Training for Weight Loss.

Fundamentals of Strength

Intermediate Level. Bodybuilding and Strength and Conditioning.

Getting Diesel

Expert Level. Upper Body Strength, Bodybuilding, & Conditioning.

GPP Max

Expert Level. Conditioning, CrossFit, and General Physical Preparedness.

Gun Show

Intermediate Level. Hypertrophy Arms, Shoulders, Back, and Chest.

Injured Athlete: No Shoulder

Beginner Level. Total Body Conditioning for people with knee injuries.

Injured Athlete: No Knee

Beginner Level. Total Body Conditioning for people with knee injuries.

Injured Athlete – No Toe Series

Beginner Level. Total Body Conditioning for people a toe injury.

Level 1 – Functional Strength

Beginner Level. Biomechanics and Strength.

Level 1 – Weight Loss

Beginner Level. Biomechanics and Weight Loss.

Level II

Advanced Level: Strength and Conditioning.

Level III – Anderson Glute and Core

Beginner Level. Powerlifting Plan

Lower Body Symmetry

Beginner Level. Hips, Core, Posterior Chain. Strength & Corrective Exercises.

Metcon Strong

Expert Level. Metabolic Conditioning

Novice Method – Starting Strength

Overview: Intermediate Level. Power Lifting program. Built directly from Paul’s attending of the Starting Strength Seminar with Mark Riptoe. Learn how to do the Novice Method correctly — from the Hip 2.0 Press to the Low Bar Squat.

Power Lifting Fundamentals

Overview: Intermediate Level. Power Lifting and Strength Plan

Redline

Beginner Level. Weight Loss Plan.

Redline No Shoulder Injuries

Beginner Level. Weight Loss Plan for People With Shoulder Injuries

Roberts Strength and Conditioning

Advanced Level. Strength and Conditioning Plan. Total Body.

Run & Lift

Intermediate Level. Weight Training and Running Plan

Senior Biomechanics & Motion

Beginner Level. Functional Strength Plan for Seniors and Older Adults

Stand Strong

Advanced Level. Legs Hypertrophy, Strength, Mobility, and Toning

Strong By Dawn and Paul

Advanced Level. Power Lifting and Metcons and Weight Loss

Strong Flow

Intermediate Level. Iyenger Yoga and Strength Training Plan

Super Mass I

Advanced Level. Total Body Hypertrophy Plan

Super Mass II

Advanced Level. Total Body Hypertrophy Plan

Swagger v2

Advanced Level. Hypertrophy and Conditioning Plan

Take it to the Max

Intermediate Level. Weight Loss, Metcons, and Strength & Conditioning

Texas Method

The proven Starting Strength Training Plan. Written by Paul during his Starting Strength Certification Seminar

Transformation Series I

Beginner Hypertrophy and Weight Loss

Transformation Series II

Intermediate Hypertrophy and Weight Loss

Transformation Series III

Advanced Level. Hypertrophy and Weight Loss

Upper Body Symmetry and Strength

Beginner Level. Shoulder Corrective Exercise and Strength

Westside “Conjugate” Strength Training

Expert Level. Power Lifting and Core Plan.

Zero2Fit V2

Beginner Level. Weight Loss & Mobility.

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Anderson Glute and Core

Intermediate. Powerlifting. Core.
Build A Foundation of Strength

WOD 90: Gluteus Maximus

Powerlifting: Total Body

WOD 91: Gluteus Medius

Powerlifting: Legs

WOD 92: Gluteus Minimums

Functional Strength Training: Legs

WOD 93: Quadratus Femorus

Powerlifting: Total Body

WOD 94: Gemellous Inferior

Strength & Conditioning: Total Body

WOD 95: Obturator Exernus

Powerlifting: Accessories and Corrective Exercises

WOD 96: Gemellus Superior

Strength & Conditioning: Total Body

WOD 97: Piriformis

Corrective Exercises: Legs

WOD 98: Glutes

Functional Strength Training: Total Body

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Bikini Body

Advanced. Weight Loss.
Challenging Weight Loss Plan for Men and Women

WOD 450: The Terrible Leg Workout

Strength & Conditioning: Lower Body

WOD 451: Do it like you Love It

Metabolic Conditioning: Upper Body

WOD 452: Twist and Shout

Functional Strength Training: Total Body

WOD 453: Deadlift Forever

Metabolic Conditioning: Back & Biceps

WOD 454: Time Under Tension

Strength & Conditioning: Lower Body

WOD 455: Solid Foundation

Bodybuilding: Upper Body and Core

WOD 456: Kettlebell Madness

Functional Strength Training: Total Body

WOD 457: Top it off

Metcon: Upper Body

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Bodybuilding Fundamentals

Intermediate. Bodybuilding.
Uses the Classic Split Style Architecture with an Emphasis on Posterior Chain and Glutes

WOD 210: The Gift

Bodybuilding: Glutes and Core

WOD 211: The Blade

Bodybuilding: Chest and Back

WOD 212: The King

Bodybuilding: Arms and Shoulders

WOD 213: The Austrian Oak

Bodybuilding: Glutes and Core

WOD 214 – The Predator

Bodybuilding: Chest and Back

WOD 215 – Flex Wheeler

Conditioning: Arms and Shoulders

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Bodyweight & Gymnastics