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FITNESS.

Simple & Effective Workouts for All Levels.

START YOUR FREE TRIAL

Join the community. Together, we will grow stronger.

STAY FIT WITH A FULL LIFE AND A BUSY SCHEDULE

• Workouts for all experience levels and goals.

• Create consistent habits & gain confidence.

• Take the guesswork out of your daily workouts.

• Join a community that pushes and motivates.

• Movement Demos & Tips.

• Nutrition Tutorials & Guides.

• Specialty Programs to enhance your skills.

10 Day Free Trial

Simple & Effective Workouts for All Levels.

CHALLENGING WORKOUTS DAILY

• We use a combination of bodybuilding, functional lifting mixed with High Intensity Interval Training (HITT).

• Choose from 5 convenient workout programs based on your time, equipment, and goals—no matter what your skill level!

• Workouts range from 20, 30, 60, or 70 minutes.

• Exclusive access to our Master Trainers to find ways to scale any movement to fit your unique needs.

Sample workouts
Get started
  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY
GS20 Bodyweight Workout

Bodyweight high-energy conditioning training.
GS20 Workouts typically last anywhere from 10-15 minutes and always incorporate simple yet potent movements.

WARM UP

WORKOUT

Workout Details

Part A)

3 Rounds for time:

(10 min time cap)

200 meter Run

10 V-ups
10 Burpees


Part B)

5 Sets
Every 2 mins For 10 mins:


10 Good Mornings

20 sec Wall Walks

Modifications

Substitution for:

200 meter Row:

8 Calorie On Any Machine / 10 Down Ups / 10 Pull Ups / 20 Jumping Jacks / 20 Plank Jacks / 20 High Knees

View full description
GS30 Dumbbells and Kettlebells

Our exclusive Dumbbell & Kettlebell only program.
GS30 Workouts typically last anywhere from 20–30 minutes and are specifically designed to be performed with limited equipment and limited space.

WARM UP

WORKOUT

Workout Details

Part A)

4 Rounds for time:
(20 min time cap):

500m Row
20 V-ups
10 Burpee Snatch


Part B)

5 Sets
Every 2 mins for 10 minutes:

10 Banded Good Mornings
20 sec Wall Walks

Modifications

Substitution For:

500m Row:

15-20 Calorie on any machine / 400 meter Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees

View full description
GS60 A little bit of everything

An incredibly diverse program, you will literally train everything to be prepared for anything. GS60 Workouts are designed on a 60 minute timeline and requires access to a standard fitness gym

WARM UP

WORKOUT

Workout Details

Part A)

3 Sets

Rotate stations every minute for 12 mins:

Station 1: 12 Banded Strict Pull Ups
Station 2: 20-30 secs Chin Over Bar Hold
Station 3: 12 Hanging Knee Raises
Station 4: 20-30 secs Hanging Knee Raise Hold


Part B)

5 Sets
Every 2 mins for 10 mins:

10 Banded Good Mornings
20 secs Wall Walks


Part C)

4 Rounds for time
(20 min time cap):

500 meter Row
20 V-ups
10 Burpee Snatch

Modifications

Substitution For:

12 Banded Strict Pull Ups:

30 secs Hollow Hold / 30 secs Superman Hold / 12 Dumbbell Bent Over Seesaw Rows

20-30 secs Chin Over Bar Hold:
20 secs Dumbbell Upright Row Hold / 20 secs Half Push Up Hold / 10 DB Bicep Curls

12 Hanging Knee Raises:
12 Banded Strict Pull Ups / 12 Straight Leg Raises / 12 Tuck Dragonflies / 10-15 Static Leg Sit Ups

20-30 secs Hanging Knee Raise Hold:
20-30 secs Tuck Hollow Hold / 20-30 secs Hollow Hold / 20-30 secs Flutter Kicks

500m Row:
15-20 Calorie on any machine / 400 meter Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees

View full description
GS60+ Athlete’s & Competitors

Become faster, stronger, better conditioned, better skilled, and better prepared. GS60+ workouts are designed to be completed in a 60-75 minute window and requires access to a full functional fitness gym.

WARM UP

WORKOUT

Workout Details

Part A)

6 Sets

Every 90 secs for 9 mins:

10 sec Jerk Dip Hold
+
1 Split Jerk

75+% of 1 rep max Split Jerk


3 Sets

Every minute for 3 mins:

5 Strict Press
+
10 sec hold at the top

40-50% of 1 rep max Strict Press

 

Part B)

3 Sets
Rotate stations every minute for 12 mins:

Station 1: 12 Banded Strict Pull Ups
Station 2: 20-30 sec Chin Over Bar Hold
Station 3: 12 Hanging Knee Raises
Station 4: 20-30 sec Hanging Knee Raise Hold

 

Part C)

5 Sets
Every 2 mins for 10 mins:

10 Banded Good Mornings
20 sec Wall Walks

 

Part D)

4 Rounds for time:
(20 min time cap)


500 meter Row

20 V-ups
10 Burpee Snatch

Modifications

Substitution for:

12 Banded Strict Pull Ups:

30 secs Hollow Hold / 30 secs Superman Hold / 12 dumbbell Bent Over Seesaw Rows

20-30 secs Chin Over Bar Hold:
20 secs dumbbell Upright Row Hold / 20 Seconds Half Push Up Hold / 10 dumbbell Bicep Curls

12 Hanging Knee Raises:
12 Banded Strict Pull Ups / 12 Straight Leg Raises / 12 Tuck Dragonflies / 10-15 Static Leg Sit Ups

20-30 secs Hanging Knee Raise Hold:
20-30 secs Tuck Hollow Hold / 20-30 secs Hollow Hold / 20-30 secs Flutter Kicks

500m Row:
15-20 Calorie on any machine / 400 meter Run / 20 Burpees / 20 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees

View full description
GSOLY Olympic Weightlifting

Develop more strength and better technique within the two Olympic weightlifting movements: Snatch and Clean & Jerk. GSOLY Workouts typically last anywhere from 30-45 minutes and are specifically designed for all skill levels

WARM UP

WORKOUT

Workout Details

Part A)

5 Sets
Every 3 mins for 15 mins:

Pause At The Knee Power Clean
+
Pause Below The Knee Power Clean

Set 1 & 2: 70-75% of 1 rep max Squat Clean
Set 3 & 5: 75-80% of 1 rep max Squat Clean


Part B)

5 Sets
Every 2 mins for 10 mins:

5-10 sec. Jerk Dip Hold
+
Split Jerk


75-80% of 1 rep max Split Jerk


Part C)

3 Sets

10 Inverted Supine Rows
8 Clean Grip Romanian Deadlifts

*Rest as needed*

View full description

Train Smart, Eat Well, and Stay Healthy

  • Nutrition Coaching
  • Skill Programs

Guides and Downloads
Included with all memberships!

Effective & Sustainable Nutrition

Our in-house nutritionist has designed a full nutrition unlocked course for our members. Let us take the guessing out of how to eat or inspiration for your weekly grocery list. We even break down common questions like “what is a macro?” or “how many calories should I be consuming?”

• Build lean muscle & gain strength
• Learn how to use food as fuel

Guides and Downloads
Included with all memberships!

Enhance Your Skills & Build a Stronger Foundation with Our Members only Program Guides and Downloads

The Grown Strong Extra Programs are for anyone who may want to work on developing a certain skill, strength, or even focus outside of the Daily programming.

• 30 Days of Bodyweight
• 30 Day Glute Activation Program
• 12 Week Running Program | Improve your 5K
• Pull-Up Program | Get your first Pull-up
• Grown Strong Nutrition Guide
• Nutrition Unlocked Guide

Join the community. Together, we will grow stronger.

YOUR FIRST 10 DAYS ARE FREE

No charge until 10 day trial ends. Cancel anytime.

$19

1 Month Membership

Unlimited Access.

Billed monthly.

Cancel Anytime
No Contract

10 days free, then
$19.00 /mo

START FREE TRIAL

$49

3 Month Membership

Unlimited Access.

Billed every 3 months.

Cancel Anytime
No Contract

10 days free, then
$49.00 /every 3 months

START FREE TRIAL

$179

12 Month Membership

Unlimited Access.

Billed every 12 months.

Cancel Anytime
No Contract

10 days free, then
$179.00 /every 12 months

START FREE TRIAL

Prices in USD. All subscription options offer you the first 10 days free, unrestricted access to Grown Strong Fitness. Subscriptions are charged after the 10th-day free trial has completed and will auto-renew at the end of each subscription period. You can cancel auto-renewal at any time.

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