Soldierfit Gaithersburg

09/19/2026

Final day tomorrow! Whatever your count, you should be proud of the work this week. Day
6 of SOLDIERFIT Hell Week honors the Space Force — “All for the Squad,” a team WOD
symbolizing unity and honoring the innovation, agility, and forward-thinking strength.
Squads of 4–5, one battle rope per squad, everyone holding on (spread out for slack, no
need to sync):
#1: 60 squats → 400m run → 30 squats → 400m run → 15 squats → 400m run
#2: 21-15-9: thrusters (holding rope) + lateral burpees over rope
#3: Every 2:30 for 10 min: 20 alternating lunges (10/side) holding rope overhead, then 50
lateral hops (total) over rope, rest until segment ends (add a round if time allows)

09/18/2026

Day 5 of SOLDIERFIT Hell Week honors the Marines, adapted from “Marine 16” and
honors the intensity and mental toughness of a Marine.
Eight 3-minute AMRAPs, :30 rest between. Score = total rounds across all 8:
1 DAB sprint + 16 reps of: Burpees → Push-ups → Air Squats → Mountain Climbers
(L+R=1) → Jumping Jacks → Jumping Lunges → High Knees (L+R=1) → Tuck Jumps
KB Ladder: 20 swings + 5 OH presses/cleans/thrusters, then repeat dropping
presses/cleans/thrusters by 1 each round (20 swings + 4, then 20 swings + 3... down to 1).
Core Finisher: 10 bird dogs/side; unweighted single-leg RDLs for 1 DAB (plant, hinge, touch
turf, step, repeat).

Almost there troops! See you on the turf!

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09/17/2026

Halfway there! Great job on day 3! Day 4 of SOLDIERFIT Hell Week honors the U.S. Coast
Guard, adapted from workouts created in memory of fallen service members, highlighting
the resilience and adaptability of the Coast Guard.
Coast Guard Memorial WOD, adapted: Solo or pairs (run together, share remaining work
one-at-a-time). 4 rounds for time, 40-min cap: 400m run, 65 air squats, 35 burpees, 35 box
jumps/step-ups (step-ups total for solo, per side for pairs).
Garrett & Ross Memorial WOD, adapted: AMRAP finisher for remaining time (you go I go):
23 V-ups, 20 hand-release push-ups, 20 jump squats.

Keep working hard! See you on the turf!

09/16/2026

Great job on day 2! Day 3 of SOLDIERFIT Hell Week honors the U.S. Air Force’s agility, and precision.
speed,
“Air Force,” adapted (for time): 400m buy-in run. 2 rounds w/ single KB (heavy enough that
push press/row sets break up): 25 thrusters, 25 rows/side, 25 deadlifts, 25 push presses,
25 front squats — 5 sprawls at the top of each minute. 400m cash-out run.
USAF Initial Fitness Test, adapted: With battle buddy, one works 2 min while the other
rests: 2 min jump rope, 2 min sit-ups, 2 min push-ups

Keep up the good work soldierfit fam! See you on the turf!

09/16/2026

Great job on day 2! Day 3 of SOLDIERFIT Hell Week honors the U.S. Air Force’s agility, and precision.
speed,
“Air Force,” adapted (for time): 400m buy-in run. 2 rounds w/ single KB (heavy enough that
push press/row sets break up): 25 thrusters, 25 rows/side, 25 deadlifts, 25 push presses,
25 front squats — 5 sprawls at the top of each minute. 400m cash-out run.
USAF Initial Fitness Test, adapted: With battle buddy, one works 2 min while the other
rests: 2 min jump rope, 2 min sit-ups, 2 min push-up.

Keep up the good work Soldierfit fam! See you on the turf!

09/15/2026

Great work finishing Day 1! Day 2 of SOLDIERFIT Hell Week honors the U.S. Navy and BUD/S with strength and conditioning built for the sea — where candidates carry boats overhead as a team.

Grab a battle buddy; one of you holds a tire overhead at all times.

Workout #1 – Partner Pyramid: 20-15-10-5-10-15-20 of wall balls, ball slams, KB swings (min. yellow ladies/purple men). “You go I go” — each partner does the full rep count while the other holds the tire overhead.

Workout #2 – Su***de Relays: Cones at 1st/2nd/full length (5/10/15 reps). Round 1 = squats, Round 2 = thrusters, Round 3 = jump lunges (total). Runner holds tire overhead throughout. Partner 1 does all 3 rounds, then partner 2 goes while partner 1 rests. Ends when partner 2 finishes round 3.

Core Finisher: You go, I go format — flutter kicks while pressing the tire up from chest (4-count, up to 10), then trade.

See you on the turf! 💪

morethanaworkout wedontquit

09/14/2026

“Troops” – Hell Week starts tomorrow in all of our locations! Each day this week, we’ll post the boot camp workouts here the night before.

At SOLDIERFIT, we honor the Navy SEALs’ legendary BUD/S “Hell Week” with our own 6-day version. Each day tributes a different branch — Army, Navy, Air Force, Coast Guard, Marines, Space Force — with workouts built to test your limits and honor those who serve.

On Day 1, we honor the U.S. Army’s grit, endurance, and teamwork, with a workout modeled on the ACFT.

You will rotate through 5 stations with your squad (~5 min each, 20 min on the last):

➡️ KB deadlift, 5,000 lbs total — pick your KB weight, calculate reps needed (e.g., yellow KB: 5,000/35 = 143 reps)

➡️ Kneeling overhead power throw w/ slam ball (min. 15 # women / 20 # men) — 5 attempts, best distance

➡️ Max time plank hold

➡️ Sprint Drag Carry (for time): DAB sprint → DAB sled drag (empty, TRX bands) → DAB lateral shuffle → DAB farmers’ carry → DAB sprint
Two-mile run (1.5 mile if your mile time is 12+ min)

Complete 4 of the 6 workouts we’re offering this week to receive your ‘I DIDN’T QUIT’ shirt.

Brand new to Hell Week? Don’t stress. Just come and give your best as we honor our U.S. Military.

morethanaworkout wedontquit

09/12/2026

Our co-founder, Danny Farrar, was featured on 7News DC this morning remembering what it was like to enter the Pentagon and walk out carrying the bodies of fellow Americans on his back. He still carries those memories with him every day 25 years later. Just a few years after 9/11, he founded SOLDIERFIT and continues to lead with the mission of unity, resilience, and camaraderie of the US Military.

Twenty-five years later, Army veteran Danny Farrar still remembers ...

05/27/2026

Allow us to introduce you all to Sunny!

This is what a year of commitment to yourself looks like.
This is a year of you showing up.
A year of doing the work even when you don’t want to.

Regardless of where you start, it always starts with Day 1.
Give yourself permission to start with Day 1.

Comment below to congratulate Sunny on her transformation 👏👏👏

05/20/2026

Spots limited to the first 6!

If you’ve never done hyrox, here’s your chance for an introduction and if you want to prepare for your next one here’s how to make sure you surpass expectations.

Comment 👋 for more info and we’ll DM you to secure your spot