United Home Workouts


Includes a daily home workout that you can do with the Sand and Steel Community through Zoom.  Every workout features an equipment and no equipment option.  You’ll get access to our private Facebook group, where you’ll be able to attend professionally coached workouts and community coached workouts.  Learn from other members, stay in shape, and have fun while working out in your home.

SKU: United Home Category:

United Home Workout Details

United Home features daily home workouts professionally written by Sand & Steel.  These workouts are designed to be done at home, using whatever equipment you have.  Workouts can be done online through Zoom so that you can interact with other Sand and Steel members and workout together.  Or you can do them on your own at whatever time works for your schedule.

United Home Workout members have access to our Private Facebook group where you can get free professional support from our our coaches.  Additionally, Sand and Steel will provide free professionally coached workouts on our Private Facebook group.

Our community workouts are led by Sand and Steel Members and advanced members from other personal training studios in Alexandria.

Since you get the workouts 7 days in advance, you can do the workout alone if you don’t want to participate with the online element.

United Home Directions

  1. Click the Signup button, and create your account on Zen Planner.  You can choose the Free or Paid version.  If you’d prefer to make a one-time donation, please donate here.
  2. After you Signup, you need to create a SugarWOD account.  Please “join your local box,” which is Sand and Steel Fitness.  You’ll then have access to the workouts on the “Workout of the Day” Track.
  3. Next, you’ll want to register for the classes you’d like to attend.  You can do that through desktop or through the Zen Planner Mobile App.
  4. Once you register, you’ll get an email with the Zoom URL and the Password for the online class.  You can also view the URL and Password directly on the Zen Planner app.
  5. Attend your workout and use SugarWOD to track your results.

Community Coached Workouts

Community coached workouts will be led by members that step up and volunteer to lead the workouts.  These workouts are done on Zoom.

Professionally Coached Sessions

SSF will be experimenting with offering a mixture of Facebook live, Instagram Live, Facebook Premier, and Facebook Watch party workouts.  These workouts will be professionally coached.  To view the next professionally coached workout, please see our Private Facebook Group.

Preparing for Your Workout

You’ll have access to the workout 7 days in advance through SugarWOD.  You can get support from our Facebook Group regarding any questions you may have.

Help Support Sand & Steel

We built United Home to be a payment optional service.  If you are able to pay for it, please do.  We also have a one-time donation service, if you prefer to make a one-time payment.

Sample United Home Workout



  • 30 Mountain Climbers
  • 10 Jumping Air Squats
  • 10 MedBall Deadlift Jump + Shrug
  • 20 Single-Unders

Workout – Equipment Version

3 Rounds:

  • :45 Max Cal. Bike.  Rest 45 Seconds
  • :45 Max MB Squat Cleans.  Rest 45 Seconds
  • :45 Max Sit-Ups.  Rest 45 Seconds
  • :45 Max Jump Rope.  Rest 45 Seconds

Workout – No Equipment Version

3 Rounds:

  • :45 Max Cal. Bike.  Rest 45 Seconds
  • :45 Max Backpack Squat Cleans.  Rest 45 Seconds
  • :45 Max Sit-Ups.  Rest 45 Seconds
  • :45 Max Tuck Jumps.  Rest 45 Seconds


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United Home Workouts
United Home Workouts