Min
Functional Meathead Series 1
Sometimes you want strength, sometimes you want conditioning, and sometimes you want both…
In this full body workout, 30-rep squats light your legs on fire, spike your heart rate, and build mental grit — then the floor press, rows, and hamstring curls clean up all the weak links.
This is the workout for people who want to move like an athlete and look like they lift…without wasting time.
This workout does not include a cool-down and stretch, but we have some great options here!
Release & Reimagine: Ride & Rebuild
This 30-minute beat-driven ride is a journey to unravel the layers — like a ball of yarn — so by the end, you’re reconnected to your true, powerful self. We flow between the bike and the floor, blending cardio, strength, core, and stretch to energize and realign.
Tara, Katie, and Miriam will be right there with you, guiding you through every challenging yet empowering moment.
This workout does not include a cool-down and stretch, but we have some great options here!
Release & Reimagine: Moving Meditation
In this guided moving meditation, we imagine ourselves as a bound ball of yarn — each thread a layer of rules, traditions, habits, and beliefs we’ve carried over time. Through breath and gentle movement through the chakras, we begin to softly unravel those threads — not to destroy, but to create space. As the layers loosen, spaciousness unfolds, allowing room for reimagining and softer truths to emerge.
This practice is both grounding and expansive, connecting us inward to our truest selves and outward to the world around us. We close with the rain stick, a reminder of our connection to all living things — air, creatures, and each other — carrying that circle of love and spaciousness forward.
Dual Burn
Double the trainers. Double the sweat. DOUBLE the burn!
Get ready to take on this dynamic duo ride where Olga and Jessica tag-team your Spin & Sculpt session for the ultimate total-body challenge. You’ll hop on the bike with Olga to get that heart rate soaring, then off the bike for an AMRAP (As Many Rounds As Possible) strength circuit that’ll light up every muscle.
Here’s how it goes:
Round 1: On the bike with Olga – an endurance ride to warm up your body and fire up your legs.
Round 2: 10-minute AMRAP off-bike with Olga – dig deep through strength moves that test your grit and endurance.
Round 3: Back on the bike with Jessica – crush climbs, sprints, and power pushes to bring the heat.
Round 4: Final 8-minute AMRAP with Jessica – one last sweat-drenched showdown to finish strong and leave nothing behind.
This one’s all about teamwork, power, and serious fun.
Train & Gain
Rebecca doesn’t let you catch your breath in this full-body strength and conditioning blast. The timer is on, and it’s nonstop — jumping from one move to the next with dumbbells, risers, bands, BOSU, and more. From step-ups to burpee push-ups (feet elevated, of course), every minute keeps you guessing and grinding. If you’re ready for chaos that sculpts, strengthens, and seriously tests your grit, this is the class for you.
This workout does not include a cool-down and stretch, but we have some great options here!
Ride & Grind with Fred
Fred doesn’t mess around, and neither will you. This 45 minute Spin Sculpt session delivers equal parts sweat and strength. This workout starts with heavy endurance rides and tough climbs on the bike, then moves to the floor for muscle-burning sculpt moves. Expect power, grit, and results. If you’re ready to work, Fred’s ready to lead.
Total Tone Tummy Torcher
She’s back! After her first onDemand class magic, Allie returns with a Pilates-inspired powerhouse that’ll have your core crying (in the best way). In this Total Tone Tummy Torcher, you’ll sculpt, strengthen, and stabilize through precise, controlled movements designed to fire up your abs and leave every muscle shaking.
Expect deep core work, full-body toning, and that signature Allie energy that keeps you pushing through the burn. Your midsection may curse her now… but it’ll thank her later.
Old Skool Spin
This ride is all about what works: climbs, sprints, endurance, and motivation. Lisa’s old-school spin style keeps you moving and pushing your limits for 45 minutes of pure cardio power.
My 1st Strength Circuit
We’re pumped to introduce one of the newest faces in our SSoD Trainer lineup, Malohi!
He’s bringing the heat right out of the gate with his debut class, “My 1st Strength Circuit.” This short and sweet sweat session will have you working 40 seconds on / 20 seconds off, cycling through 6 total-body moves for 4 powerful rounds.
It’s efficient, effective, and oh-so-sweaty… just the way we like it.
Trust us… this is just the start. Welcome aboard, Coach Malohi!
This workout does not include a warm-up or cool-down, but we have some great options here!
Core Truths
Get ready for a fierce, sweaty mashup of Spin, Core, and Sculpt in this 55-minute total-body burner! You’ll ride through powerful cycling sets, then hop off the bike for strength, balance, and core-focused moves designed to challenge every muscle. Expect to dismount three times for off-the-bike work, then wrap it all up with a well-earned stretch and mobility finisher.
It’s honest work, real sweat, and the core truth your body’s been waiting for.
Slow Burn Meets Power Sculpt
In just 20 minutes, you’ll fire up your glutes, quads, and hamstrings with a smart combo of long, controlled reps and quick, explosive bursts. Expect squats, lunges, and deadlifts that build strength and stamina from every angle — no fluff, all function.
This workout does not include a warm-up or cool-down, but we have some great options here!
