Urban Athletic Club

We know the program works. The results speak for themselves. 📈

In our most recent testing:

🏋️ 88% set a new Front Squat Personal Record
💪 86% set a new Overhead Press Personal Record

Now we want to see what happens when we take the same programming we use every day at Urban Athletic Club and put it in the hands of people training outside our walls.

So we’re opening up program-only access.

You’ll get the same structured strength and conditioning program our members follow at UAC — but you can train at your gym, on your schedule.

This isn’t random workouts.

We train in cycles.
We build strength.
We condition.
We test.
We measure.
Then we do it again.

Our next training cycle starts September 7.

And because we’re testing the remote experience, the first 50 people get access completely FREE.

All we ask is that you train with us and provide feedback so we can continue improving the program.

Want in?

DM us “PROGRAM” and we’ll get you access.

August Week 4 = Testing Week 🏆

Four weeks of work comes down to this. This week we assess where you are, celebrate the progress, and set the baseline for what comes next.

Monday — Front Squat Testing 🏋️
Find your new rep max based on your level.

Tuesday — Engine Testing 🫀
Three tests:
• 1-Mile Run
• 1K Row
• 1-Mile Bike

Wednesday — Overhead Press Testing 💪
Time to see what three weeks of pressing has built.

Thursday — HYROX Endurance
Our Endurance Reset: Ski, running, Wall Balls, sleds, Burpee Broad Jumps and Walking Lunges.

Friday — Lactic Tolerance Testing 🔥
A short, hard Thruster + Pull-up assessment.

Saturday — Partner Workout!
Bring your besti!e

Sunday — Zone 2
Slow it back down. Aerobic work, recovery and quality movement to finish the week.

Testing Week is not about comparing your numbers to someone else's. It's about measuring where YOU are now against where YOU were 4 weeks ago.

Show up. Record your scores. Celebrate the wins. Then we build again.

Take It Outside: Why Shaw Is One of the Best Places to Train Outdoors in DC
https://urbanathletic.club/fitness/train-outdoors-in-dc/

Week 3 of August — time to turn it up 🔥

The reps are coming down. The weight is going up. We’re getting stronger and building toward testing next week.

Monday — Front Squat + Devil’s Press
Tuesday — HYROX Engine: cardio + KB complexes
Wednesday — Overhead Press + pulling, carries & jump rope
Thursday — HYROX Endurance: running, sleds, cardio + teamwork
Friday — Hybrid: Basket Case 🥇
Saturday — Partner: DB deadlifts, pull-ups + back-to-back cardio
Sunday — Zone 2 + recovery

Our strength work moves to sets of 5 this week, with the goal of lifting 5–10% heavier than Week 2 while keeping every rep strong.

Tuesday, Thursday and Saturday are our HYROX days, with recovery work built in to keep you moving well as the training builds.

Week 3. Heavy week. Quality reps. Good recovery.

Show up. Do the work. Get stronger. 💪

Week 2 of August is here 🔥

• Monday — Front Squat: 8-rep strength work + DB sn**ches
• Tuesday — Engine: cardio, wall balls, burpee broad jumps + carries
• Wednesday — Overhead Press: 8-rep strength + agility, hinge + rotation
• Thursday — Endurance: running, sleds, progressive cardio + muscular endurance
• Friday — Hybrid: Off the Chain ⛓️ Thrusters, wall balls, core + cardio
• Saturday — Partner: All I’ve Got ⭐ DB work, pull-ups, jump rope + carries
• Sunday — Zone 2: slow it down, move, recover + build the aerobic base

Week 2 means fewer reps and more weight on our strength work: 5–10% heavier than Week 1. 💪

Show up. Follow the program. Get stronger. Get better.