No two fitness journeys are the same, but through motivation and support, HEW Fitness helps people seek strength in all aspects of life.
09/13/2026
NEW WEEK. SAME MISSION. 💪
Show up. Put in the work. Get stronger.
This week at HEW, we’re bringing the 🔥 with a full lineup built to challenge your strength, conditioning, and grit.
Swipe ➡️ to see what’s coming, then tell us below 👇
Which workout are you most excited for this week?
Let’s get after it, HEWmans.
09/07/2026
A new week of workouts is here! 💪
Happy Labor Day, HEWmans! We’re closed today unless otherwise posted by your local HEW. Enjoy the holiday, recharge, and get ready to put in the work this week.
Here’s what’s ahead:
🔥 Tuesday: Front squat strength followed by a run and squat interval workout.
⚡ Wednesday: Five stations of Tabata work, bringing the intensity with 20 seconds on and 10 seconds off.
🤝 Thursday: Grab a partner for a relay featuring running, dumbbell power snatches, and wall walks.
🇺🇸 Friday: Patriot Day. We’ll come together for a special workout honoring the 25th year of remembrance of September 11, 2001. A day to remember the lives lost, honor the heroes, and recognize the strength and unity of our country.
Swipe through for the full workouts, and we’ll see you back in the gym Tuesday. Let’s get after it.
08/31/2026
Fresh week. Fresh workouts. Plenty of ways to get stronger. 💪
This week we’re running, lifting, climbing, grinding through a HEW 3K, and finishing it all with a special R.E.D. Friday “343” in honor of the first responders who made the ultimate sacrifice on 9/11. 🇺🇸
Show up. Put in the work.
Which workout are you looking forward to most this week? 👇
HardExerciseWorks
HELL WEEK WAS ONLY THE BEGINNING. 🔱
Watch our final Hell Week trailer to the end to see what’s next.
On November 7, 2026, HEW Fitness returns to the Navy SEAL Museum in Fort Pierce, Florida for our first-ever Fitness Challenge at their annual Muster event.
Four teammates. Historic ground. Beach, grit, teamwork—and a few surprises.
Team availability will be limited. Read the full announcement and join the early-access list before registration opens:
https://hewfitness.com/press/navy-seal-museum-fitness-challenge-2026
Gather your HEWmans. Choose your hard. Answer the challenge.
🦁 EVERYTHING HAS LED TO THIS.
The first four days were the preparation.
Day five is the proof.
MISSION 05: LIONS’ DEN
The repetitions go down.
The stakes go up.
🏋️ 12 - 9 - 6 - 3 Thrusters (155/105)
💥 Bar Muscle-Ups*
🏃 300-Meter Run + 100-Meter Weighted Run
*Scale Bar Muscle-Ups to Burpee Pull-Ups.
Then, one final test: 10 Rope Climbs
By Friday, nobody feels fresh. That is the point. The final mission reveals what discipline can do after motivation is gone.
Send this to your crew.
Tomorrow, we enter together. We finish together. 👊
BUILT IN THE SHADOWS.
NEVER BUILT ALONE.
🚨 DAY FOUR COMES DOWN TO ONE COMMAND:
KEEP THE WEIGHT UP.
MISSION 04: A WALK IN THE VALLEY OF THE SHADOW OF DEATH
Complete a 400-meter Overhead Walking Lunge at 45/25 pounds using an empty barbell or plate.
If the weight touches or drops below the top of your head, the valley gets longer:
Run 400 meters back to your weight. Pick it up. Keep walking.
Tomorrow is not about avoiding the struggle.
It is about what you do when the weight comes down.
Save the mission. Prepare your mind. We walk tomorrow. 👊
BUILT IN THE SHADOWS. NEVER BUILT ALONE.
🚨 DAY THREE CHANGES THE QUESTION.
Not, “What can you do?”
What can you carry together?
MISSION 03: TETELESTAI
As a team of three, complete:
🔥 300 Push-Ups
🔥 300 Russian Kettlebell Swings
🔥 600 Army Sit-Ups
Then, as many Flutter Kicks as possible in the remaining time.
One partner completes the pacer: a 200-meter run, row, bike or ski.
One attacks the repetitions.
The resting partner chooses an Overhead Hold, Plank Hold, or Wall Sit.
Every role matters. Every repetition belongs to the team. Nobody finishes alone.
Tag your three. Tomorrow, we move as one.
BUILT IN THE SHADOWS. NEVER BUILT ALONE.
🚨 MISSION 02: LEAH
Just when you find your rhythm, the workout changes.
The load gets heavier.
The run distances shift.
The movements keep coming.
Hang power snatches. Toes-to-bar. Wall ball shots. Burpees. 1,600 total meters of running.
Four phases. Four different demands. One test of how quickly you can adapt when comfort disappears.
Day One tested your engine. Tomorrow, LEAH tests your response. Save the mission and send it to the HEWman who will keep you moving. 👊
BUILT IN THE SHADOWS. NEVER BUILT ALONE.
🚨 THE WAIT IS OVER.
MISSION 01: EXODUS
Hell Week does not ask if you are ready. It reveals what your preparation has built.
2 rounds for time:
🔥 1K Run
🔥 10 Wall Walks
🔥 150 Double-Unders
🔥 50 Single-Arm Kettlebell Shoulder-to-Overhead
Speed will help. Strength will matter. But the real test is whether you can keep moving when every part of you wants to stop.
Every movement can be scaled. The standard is your best effort.
Save the workout. Send it to your HEW crew. Tomorrow, the mission begins.
BUILT IN THE SHADOWS.
NEVER BUILT ALONE.
🔥 👀 THE MISSION IS APPROACHING.
Every early alarm. Every extra repetition. Every time you showed up. It has all been building toward this.
HELL WEEK 2026 | AUGUST 24–28
Five days. Five demanding workouts. One HEW community standing together.
BUILT IN THE SHADOWS.
NEVER BUILT ALONE.
Send this to the HEWman you want beside you. 👊
HEWmans