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
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
Upgrade your Home Workouts with the Power of Sand & Steel ProgrammingProgram Name | Number of Workouts | Date Designed | Level | Primary Goal | Secondary Goal | Excerpt |
---|---|---|---|---|---|---|
ACFT | 18 | September 1, 2020 | Intermediate | Strength | Conditioning | A complete training program to improve your fitness across the Army Combat Fitness Test. Good for all intermediate level athletes. |
Anderson Glute and Core | 9 | March 1, 2016 | Intermediate | Powerlifting | Core | Build A Foundation of Strength with our powerlifting and core program. |
Bikini Body | 8 | March 1, 2017 | Advanced | Weight Loss | None | Challenging Weight Loss Program for Men and Women |
Bodybuilding Fundamentals | 6 | June 1, 2016 | Intermediate | Bodybuilding | None | Uses the Classic Split Style Architecture with an Emphasis on Posterior Chain and Glutes |
Bodyweight & Gymnastics | 12 | January 1, 2015 | Expert | Gymnastics | Bodyweight | Scalable gymnastics and bodyweight training. Build Strength with our CrossFit Style Gymnastics Program. |
Boxing & Conditioning | 8 | November 1, 2018 | Intermediate | Boxing | Weight Loss | Learn to Box While you Lose Weight |
Commit & Conquer | 8 | April 1, 2016 | Intermediate | Powerlifting | Conditioning | Challenging Timed Sequences Designed to Building Strength & Improve Conditioning |
CoreFit Unleashed | 25 | February 1, 2017 | Advanced | TRX Suspension Training | Core | Conditioning and Total Body Fitness. A TRX Suspension Training Program on Steroids |
Crank the Dial | 15 | October 1, 2018 | Intermediate | Metabolic Conditioning | None | Wicked Metcons that Will Leave you Breathless |
CrossFit Beginners | 18 | November 20, 2020 | Beginner | Strength & Conditioning | Learning CrossFit | A complete beginner's program for CrossFit |
CrossFit Foundations | 20 | August 25, 2020 | Intermediate | Strength & Conditioning | Learning CrossFit | Strategically built to teach the CrossFit Foundational exercises, and excellent total body training experience. |
CrossFit Metcon | 9 | May 1, 2016 | Advanced | CrossFit | None | Metabolic Conditioning, Barbells, and Some Tough Workouts |
Escalade | 10 | June 1, 2018 | Advanced | Powerlifting | Olympic Lifting | The Powerlifting | Olympic Lifting Program. Strength, Hypertrophy, and Explosive Performance |
Everyday Strength | 8 | February 1, 2015 | Beginner | Functional Strength Training | Olympic Lifting | Set yourself up for success. A Challenging Beginners Program featuring Olympic Lifting. Plenty of Chest for the guys! |
The Fast & The Fit | 10 | May 1, 2018 | Intermediate | High Intensity Interval Training | Travel program and home program. It's all Sandbells and bodyweight. | |
Fundamentals of Strength | 10 | September 1, 2018 | Intermediate | Powerlifting | Bodybuilding | Designed for clients getting back into Strength Training & Bodybuilding |
Getting Diesel | 9 | August 1, 2017 | Expert | Functional Strength Training | Gymnastics | Combination of Barbell Work, Gymnastics, and Bodybuilding. Focus on Upper Body |
GPP Max | 13 | March 1, 2018 | Expert | General Physical Preparedness | Conditioning | It’s Physical Preparedness to the Max. Load up and Load Out |
Gun Show | 8 | June 1, 2017 | Intermediate | Bodybuilding | Strength & Conditioning | Fun and Challenging Program for Building Muscle. Upper Body Focus |
Injured Athlete: No Shoulder | 7 | March 1, 2016 | Beginner | Strength & Conditioning | None | Total Body Conditioning for People with Shoulder Injuries |
Injured Athlete: No Knee | 8 | April 1, 2016 | Beginner | Strength & Conditioning | None | Total Body Conditioning for People with Knee Injuries |
Injured Athlete: No Toe | 7 | June 1, 2017 | Beginner | Strength & Conditioning | None | Total Body Conditioning for People with Toe Injuries |
Injured Athlete: No Lower Back | 6 | March 13, 1900 | Beginner | Strength & Conditioning | None | Total Body Conditioning for People with Back Injuries |
Level I: Functional Strength | 10 | September 1, 2013 | Beginner | Functional Strength Training | Core | Our Signature Starting Program. More than 500 clients have completed this program. If you are out of shape, this program safely help you get strong and move better. |
Level I: Weight Loss | 10 | October 1, 2015 | Beginner | Functional Strength Training | Weight Loss | Built from our Famous Level 1 Program, this Variation Includes More Weight Loss Focused Programming |
Level II | 10 | July 1, 2017 | Advanced | Functional Strength Training | None | Level II is a Big Step up from Level 1, but Great for Those Clients who Want a Real Functional Strength Training Challenge |
Lower Body Symmetry | 9 | September 1, 2017 | Beginner | Corrective Exercises | Strength | Corrective Exercises for Hips, Core, and Posterior Chain. Without Stability and Control You Cannot Be Strong – This is How You Get Strong |
Metcon Strong | 17 | February 1, 2018 | Expert | Metabolic Conditioning | Functional Strength Training | Super Challenging Workouts. Just Finishing this Program is an Accomplishment |
Novice Method | 12 | September 1, 2018 | Advanced | Powerlifting | None | This is the Starting Strength Program. Direct from Mark Ripptoe's Starting Strength Certification Program |
Powerlifting Fundamentals | 10 | December 1, 2017 | Intermediate | Powerlifting | None | A Serious Entry Level Powerlifting Program with Linear Periodization |
Redline | 12 | March 1, 2015 | Beginner | Weight Loss | Conditioning | A Weight Loss Program on Overdrive, Redline is our Fastest Beginner Level Weight Loss Program |
Redline: Weak Shoulders Variation | 12 | May 1, 2015 | Beginner | Weight Loss | Conditioning | Same Powerful Results as Redline, but designed for those with Injured Shoulders |
Roberts Strength & Conditioning | 15 | April 1, 2017 | Advanced | Strength & Conditioning | None | Three Times a Week Program with Legs, Chest, and Back Splits. A high volume program that pairs well with mobility. Serious clients only. |
Run + Lift | 4 | September 1, 2017 | Intermediate Level | Running | Strength & Conditioning | Strength Training for Runners |
Stand Strong | 15 | June 1, 2017 | Intermediate | Powerlifting | Strength & Conditioning | Wish Everyday was #Legday? This is the program for you. Strategically split into posterior, anterior, and powerlifting. Legs Hypertrophy, Strength, Mobility, and Toning |
Seniors Functional Strength Training | 11 | February 1, 2018 | Beginner | Functional Strength Training | Mobility | Build Strength, Improve BioMechanics, & Move Better |
Strong Flow | 27 | May 1, 2018 | Intermediate | Powerlifting | Iyenger Yoga | Combination of Heavy Powerlifting Days with the accessory work provided with Iyengar flows |
Strong by Dawn + Paul | 8 | September 1, 2018 | Advanced | Power Lifting | Metcons | Cleverly Designed workout that challenge pacing with a technical challenge. This program will get in you shape real quick. |
Super Mass | 17 | November 1, 2017 | Advanced | Bodybuilding | Powerlifting | Want Some Beach Ready muscles? Super Mass is the program for the individual focused on getting sexy, sculpted muscles |
Swagger V2 | 12 | June 1, 2017 | Advanced | Bodybuilding | Metcons | A Swiss Army Knife Program. No what shape you are in, this program will make you better. Walk with some Swagger on your Next Vacation 😊 |
Take it To the Max | 8 | January 1, 2019 | Advanced | Weight Loss | Conditioning | Want Some 800 Calorie Burned Workouts? Take it to Max features no comprise Weight Loss Workouts |
Texas Method | 36 | July 1, 2018 | Expert | Powerlifting | None | This is Starting Strength's advanced powerlifting workout. Design to be implemented at the conclusion of the Novice Method Program. This is a challenging powerlifting program, but it will definitely make you much stronger. Simple and challenging, this is one of the best powerlifting program available. |
Transformation Series I | 9 | September 1, 2013 | Beginner | Functional Strength Training | Metabolic Conditioning | It all started here. Our first documented program. Standing tall against the shadows of Paul's future work, this challenging sequence of 9 workouts has been the platform of hundreds of successful transformations. With varying types of workouts, this hybrid program best fits a person who is a little bit stronger than a beginner and willing to put in the work to push to the next level |
Transformation Series II | 8 | November 1, 2015 | Intermediate | Functional Strength Training | Metabolic Conditioning | Built on the same Formula as Transformation I with tougher workout and bigger challenges. Filled with client favorite workouts. |
Transformation Series III | 8 | November 1, 2016 | Advanced | CrossFit | Olympic Lifting | Take your transformation programming to the next level! Transformation III incorporates Olympic lifting, RKC Kettlebell, and CrossFit exercises. |
Theme WODS | 3 | February 1, 2019 | Intermediate | Varied | Varied | Compete with all the Sand & Steel Clients in our Monthly Theme Workouts? Gauge your progress and win coupons and gift certificates |
Upper Body Symmetry | 13 | February 1, 2016 | Beginner | Corrective Exercise | Total Body Conditioning | Strength your shoulders and repair symmetry to your upperbody. Combined with core and leg conditioning this program balances weight loss with building shoulder strength. |
Westide Conjugate Strength Training | 16 | May 1, 2015 | Expert | Powerlifting | Core | Probably the best powerlifting program ever invented, the Westide Program using chains, bands, and one rep max days to achieve amazing results. Challenging to setup and execute this program isn't designed for a novice. In the hands of expert, it's sine-qua-non |
Zero2Fit | 8 | January 1, 2017 | Beginner | Mobility | Weight Loss | Is being tight and inflexible interfering with your weight loss goals? The Zero2Fit program balances mobility, corrective exercises, and weight loss training |
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.
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
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
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
Bodyweight & Gymnastics
Expert. Gymnastics. Bodyweight
Scalable gymnastics and bodyweight training. Build Strength with our CrossFit Style Gymnastics Plan.
WOD 130: Rings
Bodyweight Gymnastics: Total Body
WOD 131: Tumble
Bodyweight Gymnastics: Total Body
WOD 132: Vault
Bodyweight Gymnastics: Total Body
WOD 133: High Bar
Bodyweight Gymnastics: Total Body
WOD 134: The Beam
Bodyweight Gymnastics: Total Body
WOD 135: Fallen Angel
Bodyweight Gymnastics: Total Body
WOD 136: Muscle Up
Bodyweight Gymnastics: Total Body
WOD 137: Mary Lou
Bodyweight Gymnastics: Total Body
WOD 138: Gold Medal
Bodyweight Gymnastics: Total Body
WOD 139: Perfect 10
Bodyweight Gymnastics: Total Body
WOD 140 – All Arounder
Bodyweight Gymnastics: Total Body
WOD 141 – Finale
Bodyweight Gymnastics: Total Body
Commit & Conquer
Intermediate. Powerlifting. Conditioning.
Challenging Timed Sequences. Build Strength & Improve Conditioning
WOD 330: Believe
Powerlifting & Conditioning: Total Body
WOD 331: Commit
Powerlifting & Conditioning: Total Body
WOD 332: Earn it
Powerlifting & Conditioning: Total Body
WOD 333: Conquer
Powerlifting & Conditioning: Total Body
WOD 334: Hope
Powerlifting & Conditioning: Total Body
WOD 335: Inspire
Powerlifting & Conditioning: Total Body
WOD 336: Lead
Powerlifting & Conditioning: Total Body
WOD 337: Dominate
Powerlifting & Conditioning: Total Body
CoreFit Unleashed
Advanced. TRX Suspension Training. Core.
A TRX Suspension Training Program on Steroids. Conditioning and Total Body Fitness.
WOD 110: CrissCross Core
Functional Strength Training: Core and Shoulders
WOD 111: CoreFit I
Functional Strength Training: Core and Shoulders
WOD 112: CoreFlow
Functional Strength Training: Core and Shoulders
WOD 113: SteelFit
Functional Strength Training: Core and Shoulders
WOD 114: CoreFit II
Core and shoulder strength
WOD 115: CoreFit Cardio
Functional Strength Training: Core and Shoulders
WOD 116: Grand Band
Functional Strength Training: Core and Shoulders
WOD 117: Hypertrophy
Bodybuilding: Chest, Back, Arms, Core
WOD 118: Moka 3
Functional Strength Training: Core and Shoulders
WOD 119: CoreFit III
Functional Strength Training: Total Body
WOD 120: CoreFit IV
Functional Strength Training: Core and Shoulders
WOD 121: CoreFit Master
Functional Strength Training: Core and Shoulders
WOD 122: CoreFit Cardio 2
Strength & Conditioning: Total Body
WOD 123: CrossCore 2
Strength & Conditioning: Total Body
WOD 124: Guaranteed CoreFit
Strength & Conditioning: Total Body
Everyday Strength
Beginner. Functional Strength Training. Olympic Lifting.
Set yourself up for success. A Challenging Beginners Plan featuring Olympic Lifting. Plenty of Chest for the guys!
WOD 40: You asked For it.
Metabolic Conditioning: Total Body
WOD 41 – Stone Wall
CrossFit: Total Body Workout
WOD 42: Back on Track
Corrective Exercise and Hypertrophy: Back & Shoulders
WOD 43: CoreFit II
Bodybuilding: Chest, Triceps, and Shoulders
WOD 44: Gun Show II
Bodybuilding: Biceps and Triceps
WOD 45 – Power Box
Bodybuilding: Biceps and Triceps
WOD 46: Swole
CrossFit: Triceps and Shoulders
WOD 47: Bum Rush
Strongman: Total Body Workout
Level 1 – Biomechanics and Strength
Beginner. Functional Strength Training. Core.
Our Signature Starting Plan. More than 500 clients have completed this plan. If you are out of shape, this plan safely help you get strong and move better.
WOD 70: Movement Fundamentals
Functional Strength Training: Total Body
WOD 71: Good Morning Glutes
Functional Strength Training: Glutes, Lunges, and Rotational Core
WOD 72: Squats of Tears
Functional Strength Training: Total Body
WOD 73: Be Core Be Happy
Functional Strength Training: Abs and Core
WOD 74: Beginner Core and Glutes
Functional Strength Training: Total Body
WOD 75: Intro to Bodybuilding
Bodybuilding: Total Body
WOD 76: My First Metcon
Metabolic Conditioning: Total Body
WOD 77: The Flab Stops Here
Functional Strength Training: Abs and Core
WOD 78: A Taste of CrossFit
CrossFit: Total Body
WOD 79: Nemesis
CrossFit: Total Body
Transformation Series I
Beginner. Hypertrophy and Weight Loss
WOD 1: Hoorah
Powerlifting: Back and Biceps
WOD 2: Pump & Grind
Boxing and Conditioning: Arms and Shoulders
WOD 3: Unbroken
CrossFit: Total Body
WOD 4: CoreFit
TRX Suspension Training: Core and Hamstrings
WOD 5: Haunted House
Hi-Low: Total Body Workout
WOD 6: After Burn
Weight Loss and Fat Burning: Total Body
WOD 7: The Gazelle
Functional Strength Training: Back and Biceps
WOD 8: Sand & Steel 300
Functional Strength Training: Total Body
WOD 9: Twin Terror
Powerlifting: Chest and Biceps