Workout Plans

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.

For Workout Plan Memberships (without personal training): subscribe here.

For Personal Training Plans (including personal training: subscribe here.

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.

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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.

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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


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.

Workout Plans Detailed Chart

Upgrade your Home Workouts with the Power of Sand & Steel Programming
Program NameNumber of WorkoutsDate DesignedLevelPrimary GoalSecondary GoalExcerpt
ACFT8September 1, 2020IntermediateStrengthConditioningA complete training program to improve your fitness across the Army Combat Fitness Test. Good for all intermediate level athletes.
All4Fit4February 17, 2019BeginnerFunctional Strength TrainingWeight LossReady, Set, Sweat. An amazing introductory program for people first getting into shape.
Anderson Glute and Core9March 1, 2016IntermediatePowerliftingCoreBuild A Foundation of Strength with our powerlifting and core program.
Bikini Body8March 1, 2017AdvancedWeight LossNoneChallenging Weight Loss Program for Men and Women
Bodybuilding Fundamentals6June 1, 2016IntermediateBodybuildingNoneUses the Classic Split Style Architecture with an Emphasis on Posterior Chain and Glutes
Bodyweight & Gymnastics12January 1, 2015ExpertGymnasticsBodyweightScalable gymnastics and bodyweight training. Build Strength with our CrossFit Style Gymnastics Program.
Boxing & Conditioning8November 1, 2018IntermediateBoxingWeight LossLearn to Box While you Lose Weight
Commit & Conquer8April 1, 2016IntermediatePowerliftingConditioningChallenging Timed Sequences Designed to Building Strength & Improve Conditioning
CoreFit Unleashed25February 1, 2017AdvancedTRX Suspension TrainingCoreConditioning and Total Body Fitness. A TRX Suspension Training Program on Steroids
Crank the Dial15October 1, 2018IntermediateMetabolic ConditioningNoneWicked Metcons that Will Leave you Breathless
CrossFit Foundations20August 25, 2020IntermediateStrength & ConditioningLearning CrossFitStrategically built to teach the CrossFit Foundational exercises, and excellent total body training experience.
CrossFit Metcon9May 1, 2016AdvancedCrossFitNoneMetabolic Conditioning, Barbells, and Some Tough Workouts
Escalade10June 1, 2018AdvancedPowerliftingOlympic LiftingThe Powerlifting | Olympic Lifting Program. Strength, Hypertrophy, and Explosive Performance
Everyday Strength8February 1, 2015BeginnerFunctional Strength TrainingOlympic LiftingSet yourself up for success. A Challenging Beginners Program featuring Olympic Lifting. Plenty of Chest for the guys!
The Fast & The Fit10May 1, 2018IntermediateHigh Intensity Interval TrainingTravel program and home program. It's all Sandbells and bodyweight.
Fundamentals of Strength10September 1, 2018IntermediatePowerliftingBodybuildingDesigned for clients getting back into Strength Training & Bodybuilding
Getting Diesel9August 1, 2017ExpertFunctional Strength TrainingGymnasticsCombination of Barbell Work, Gymnastics, and Bodybuilding. Focus on Upper Body
GPP Max13March 1, 2018ExpertGeneral Physical PreparednessConditioningIt’s Physical Preparedness to the Max. Load up and Load Out
Gun Show8June 1, 2017IntermediateBodybuildingStrength & ConditioningFun and Challenging Program for Building Muscle. Upper Body Focus
Injured Athlete: No Shoulder7March 1, 2016BeginnerStrength & ConditioningNoneTotal Body Conditioning for People with Shoulder Injuries
Injured Athlete: No Knee8April 1, 2016BeginnerStrength & ConditioningNoneTotal Body Conditioning for People with Knee Injuries
Injured Athlete: No Toe7June 1, 2017BeginnerStrength & ConditioningNoneTotal Body Conditioning for People with Toe Injuries
Injured Athlete: No Lower Back6March 13, 1900BeginnerStrength & ConditioningNoneTotal Body Conditioning for People with Back Injuries
Level I: Functional Strength10September 1, 2013BeginnerFunctional Strength TrainingCoreOur 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 Loss10October 1, 2015BeginnerFunctional Strength TrainingWeight LossBuilt from our Famous Level 1 Program, this Variation Includes More Weight Loss Focused Programming
Level II10July 1, 2017AdvancedFunctional Strength TrainingNoneLevel II is a Big Step up from Level 1, but Great for Those Clients who Want a Real Functional Strength Training Challenge
Lower Body Symmetry9September 1, 2017BeginnerCorrective ExercisesStrengthCorrective Exercises for Hips, Core, and Posterior Chain. Without Stability and Control You Cannot Be Strong – This is How You Get Strong
Metcon Strong9February 1, 2018ExpertMetabolic ConditioningFunctional Strength TrainingSuper Challenging Workouts. Just Finishing this Program is an Accomplishment
Metcon Strong II8March 1, 2018ExpertMetabolic ConditioningFunctional Strength TrainingMetcon Strength II? It Has never Been Completed by a Client. Will You Be the First?
Novice Method12September 1, 2018AdvancedPowerliftingNoneThis is the Starting Strength Program. Direct from Mark Ripptoe's Starting Strength Certification Program
Powerlifting Fundamentals10December 1, 2017IntermediatePowerliftingNoneA Serious Entry Level Powerlifting Program with Linear Periodization
Redline12March 1, 2015BeginnerWeight LossConditioningA Weight Loss Program on Overdrive, Redline is our Fastest Beginner Level Weight Loss Program
Redline: Weak Shoulders Variation12May 1, 2015BeginnerWeight LossConditioningSame Powerful Results as Redline, but designed for those with Injured Shoulders
Roberts Strength & Conditioning15April 1, 2017AdvancedStrength & ConditioningNoneThree Times a Week Program with Legs, Chest, and Back Splits. A high volume program that pairs well with mobility. Serious clients only.
Run + Lift4September 1, 2017Intermediate LevelRunningStrength & ConditioningStrength Training for Runners
Stand Strong I8June 1, 2017IntermediatePowerliftingStrength & ConditioningWish Everyday was #Legday? This is the program for you. Strategically split into posterior, anterior, and powerlifting. Legs Hypertrophy, Strength, Mobility, and Toning
Stand Strong II7June 1, 2017AdvancedPowerliftingStrength & ConditioningNeed More, Tougher Legday Workouts? Strategically split into posterior, anterior, and powerlifting. Legs Hypertrophy, Strength, Mobility, and Toning
Seniors Functional Strength Training11February 1, 2018BeginnerFunctional Strength TrainingMobilityBuild Strength, Improve BioMechanics, & Move Better
Strong Flow27May 1, 2018IntermediatePowerliftingIyenger YogaCombination of Heavy Powerlifting Days with the accessory work provided with Iyengar flows
Strong by Dawn + Paul8September 1, 2018AdvancedPower LiftingMetconsCleverly Designed workout that challenge pacing with a technical challenge. This program will get in you shape real quick.
Super Mass I9November 1, 2017AdvancedBodybuildingPowerliftingWant Some Beach Ready muscles? Super Mass is the program for the individual focused on getting sexy, sculpted muscles
Super Mass II8November 1, 2017ExpertBodybuildingPowerliftingJust like Super Mass I, but with more challenging workouts.
Swagger V212June 1, 2017AdvancedBodybuildingMetconsA 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 Max8January 1, 2019AdvancedWeight LossConditioningWant Some 800 Calorie Burned Workouts? Take it to Max features no comprise Weight Loss Workouts
Texas Method36July 1, 2018ExpertPowerliftingNoneThis 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 I9September 1, 2013BeginnerFunctional Strength TrainingMetabolic ConditioningIt 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 II8November 1, 2015IntermediateFunctional Strength TrainingMetabolic ConditioningBuilt on the same Formula as Transformation I with tougher workout and bigger challenges. Filled with client favorite workouts.
Transformation Series III8November 1, 2016AdvancedCrossFitOlympic LiftingTake your transformation programming to the next level! Transformation III incorporates Olympic lifting, RKC Kettlebell, and CrossFit exercises.
Theme WODS3February 1, 2019IntermediateVariedVariedCompete with all the Sand & Steel Clients in our Monthly Theme Workouts? Gauge your progress and win coupons and gift certificates
Upper Body Symmetry13February 1, 2016BeginnerCorrective ExerciseTotal 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 Training16May 1, 2015ExpertPowerliftingCoreProbably 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
X-Factor4February 7, 2019BeginnerWeight LossConditioningFight Gone Bad. Get in shape, score points, and lose weight with our powerful beginner weight loss program.
Zero2Fit8January 1, 2017BeginnerMobilityWeight LossIs being tight and inflexible interfering with your weight loss goals? The Zero2Fit program balances mobility, corrective exercises, and weight loss training

Anderson Glute and Core

Intermediate. Powerlifting. Core.
Build A Foundation of Strength

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

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

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

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

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

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.

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

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.

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

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

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