THE DEN FITNESS PROGRAMS

This library offers a range of programs designed for endurance athletes striving for efficiency, hybrid athletes balancing strength and stamina, and mixed martial artists refining skill and power. If you're working towards feeling WHOLE, Physical activity not only IMPROVES performance but also boosts mood, reduces stress, and fosters brain ADAPTABILITY. We all grow up with choices - so what's yours?

VIRTUAL TRAINING OPTIONS

Whether you're training for a half marathon or a 250-mile race, these programs provide the essential tools for success. You'll get strength training, customized runs plans - including distance, tempo, sprint, and hill workouts - mindfulness practices, and a nutrition guide to help you perform at your peak.

REQUIREMENTS FOR MARATHON + STRENGTH

1. Have run 10 miles or more at one point recently.

2. Have a 12-16 mile base weekly running

3. Have 6-10 hours free per week for training

*requirements are a suggestion for safety and building a physical base*

One time fee of $150

WHAT YOU GET WITH THE: MARATHON + STRENGTH

ACCESS TO OUR MEMBER PORTAL

THE DEN TRAINING MANUAL

WORKOUT BLUEPRINTS AND ACCESS TO THE DEN EVERFIT APP

REQUIREMENTS FOR 100k

1. Have run a 50k or 60k at least.

2. Have at least a 35-45 mile per week base

4. Have 10-15 hours free per week for training

*requirements are a suggestion for safety and building a physical base*

One time fee of $150

WHAT YOU GET WITH THE: 100k + STRENGTH

ACCESS TO THE DEN MEMBER PORTAL

THE DEN TRAINING MANUAL

WORKOUT BLUEPRINTS AND ACCESS TO THE DEN EVERFIT APP

1:1 COACHING CALL x1

REQUIREMENTS FOR 50k

1. Have run a full marathon or at least a half.

2. Have a 14-25 mile running base at least.

3. Have 8-12 hours free per week to train.

*requirements are a suggestion for safety and building a physical base*

One time fee of $150

WHAT YOU GET WITH THE: 50k + STRENGTH

ACCESS TO THE DEN MEMBER PORTAL

THE DEN TRAINING MANUAL

WORKOUT BLUEPRINTS AND ACCESS TO THE DEN EVERFIT APP

STRENGTH + ENDURANCE

Push your boundaries and unlock the next level of your potential with our 12-24 week Strength and Endurance protocols! Designed for ultra-endurance athletes who want to build unparalleled strength, resilience, and stamina.

This program combines intense endurance challenges with targeted strength training to prepare your body and mind for the ultimate test of perseverance. Whether you’re tackling a marathon, a 50k trail run, a grueling 100k race, or an epic 250-mile journey, this program equips you with the tools to endure and conquer every mile with power.

Program Highlights:
• 26.2 + Strength: Build explosive power and endurance to conquer 26.2 miles with confidence.
• 50K + Strength: Transition to the world of ultra running with durability and balance for all types of terrain or the most rugged terrain.
• 100K + Strength: Forge unbreakable mental and physical toughness to sustain energy across ultra-long distances.
• Multi-Day Runs + Strength: Train to endure the extremes while maintaining strength and mobility under prolonged fatigue.

You’ll develop a foundation of mobility, strength, and recovery protocols tailored for peak performance. With a focus on injury prevention, pacing strategies, and maximizing your potential, this program ensures you’re ready to face any challenge head-on.

Each program is 12 weeks long or is 24 weeks (if you decide to go on a journey run), and includes 3-6 days of strength training and anywhere from 2-6 days of running per week.

REQUIREMENTS FOR MULTI-DAY RUNS (24 Weeks)

1. Have run a 60 mile race at least.

2. Have a 50-60mile per week base.

3. Have a 15-25 free hours per 10 days to train

*requirements are a suggestion for safety and building a physical base*

One time fee of $150

WHAT YOU GET WITH THE: MULTI-DAY RUNS + STRENGTH

ACCESS TO THE DEN MEMBER PORTAL

THE DEN TRAINING MANUAL

WORKOUT BLUEPRINTS AND ACCESS TO THE DEN EVERFIT APP

1:1 COACHING CALL x1

FORGE AND FLOW PROGRAMS

Strength and conditioning essentials for the human who wants to be capable of ANYTHING - from special force operators to cage fighters and hybrid athletes, these programs will leave you with more capacity in every sense of the world.

BALANCED TO PERFORM ACROSS MULTIPLE DISCIPLINES.

Hybrid 101: This program is your gateway to mastering balance, enhancing mobility, and building the adaptability you need to excel in multiple athletic disciplines. Designed to challenge both your body and mind, Hybrid 101 fuses elements of strength training, anaerobic power, and functional movement to help you move with precision and resilience in any environment.

Every workout is crafted to fine-tune your muscular system, optimize your energy pathways, and prepare you for the unpredictable demands of hybrid athletics. From explosive anaerobic intervals that build endurance to mobility drills that unlock joint freedom and balance, you’ll develop the versatility to thrive across sports and disciplines.

Whether you’re a seasoned competitor or new to cross-training, Hybrid 101 meets you where you are and pushes you to discover untapped potential. This is more than a workout—it’s a framework for becoming stronger, faster, and more capable than ever before. Your journey to unparalleled athletic performance starts here.

12 Week Program through The Den Everfit App

x4-5 lifting sessions per week

x3-4 Conditioning Sessions per week

One time fee of $100

WHAT YOU GET WITH: HYBRID 101

ACCESS TO OUR MEMBER PORTAL

THE DEN TRAINING MANUAL

ACCESS TO WORKOUT BLUEPRINT AND EVERFIT TRACKING APP

ENDURANCE WITH POWER.

In the ring, the cage, or on the mat, your ability to endure and recover defines your dominance. Off Season Combat Sport Strength + Conditioning is designed to optimize your aerobic capacity, sharpen your endurance, and prepare your body to push hard for multiple rounds without breaking down.

This program is built for combat athletes who know the importance of precision and grit. By improving your body’s ability to bring in and utilize oxygen efficiently, you’ll increase your cardiac output and power your way through the toughest sessions. Focused on sustainable intensity, this program balances hard-hitting conditioning with strategic recovery protocols, ensuring your body bounces back stronger between workouts.

With a training structure that mirrors the demands of combat sports, you’ll condition your heart and lungs to keep fighting while building the stamina to outlast any opponent. The next fight starts here—prepare to push your limits and come back better than ever.

12 Week Program through The Den Everfit App

x2 lifting sessions per week

x2 Conditioning Sessions per week

One time fee of $150

WHAT YOU GET WITH: COMBAT STRENGTH + CONDITIONING

ACCESS TO OUR MEMBER PORTAL

THE DEN TRAINING MANUAL + MINDFULNESS GUIDE

ACCESS TO WORKOUT BLUEPRINT AND EVERFIT TRACKING APP

1:1 COACHING CALL x1

MASTER THE 5 BASIC HUMAN MOVEMENTS

Base to Beast: Transform your movement, mindset, and life with Base to Beast, the ultimate program for creating a strong, sustainable fitness routine. Designed for anyone seeking a fresh start or a renewed commitment to their body, this program focuses on the fundamentals of human movement: push, pull, hinge, squat, and loaded carry. These essential patterns lay the groundwork for strength, resilience, and a lifetime of healthy activity.

Through a balance of structured training and mindful practice, Base to Beast helps you develop a deep connection between your mind and body. You’ll move with purpose, improve balance, and discover how consistent effort leads to powerful, lasting results. With an emphasis on foundations training, every workout builds strength, stability, and control, preparing you to progress safely and effectively toward your goals.

This isn’t just about fitness; it’s about creating a routine that supports your life. Whether you’re looking to reclaim your movement, improve your posture, or unlock your inner beast, this program will help you get there—one deliberate, consistent movement at a time. Start your journey today, and become the strongest, most balanced version of yourself.

12 Week Program through The Den Everfit App

x4-5 lifting sessions per week

x3-4 Conditioning Sessions per week

One time fee of $100

WHAT YOU GET WITH: BASE TO BEAST

ACCESS TO OUR MEMBER PORTAL

THE DEN TRAINING MANUAL

ACCESS TO WORKOUT BLUEPRINT AND EVERFIT TRACKING APP

AEROBIC CAPACITY AND ANAEROBIC THRESHOLD.

The desired outcome is forged in the weeks before the fight. This program is a high-fidelity strength and conditioning program designed to maximize your power, speed, and stamina during the critical 8 weeks leading to fight night. Through progressive overload, this program builds the explosive force you need to dominate, while pushing your aerobic tempo and anaerobic threshold to their limits.

Every session is a battle of will and intensity—training your body to stay relentless under pressure and your mind to thrive in chaos. Develop the aerobic capacity to maintain a relentless pace and the anaerobic power to unleash devastating bursts of energy in every round. By mastering these systems, you’ll outwork your opponent and dictate the fight on your terms.

This is training for fighters who want to push past good and aim for greatness. Dial in your focus, embrace the grind. The countdown is on.

8 Week Program through The Den Everfit App

x4 Lifting Per Week

x2-3 Conditioning Per Week

One time fee of $150