The Programming
NOTHING HERE IS BY ACCIDENT.
A 12-week cycle, four phases, and a week where every day has a job. You will never walk in and wonder why.
The cycle · 12 weeks
EACH PHASE BUILDS ON THE LAST.
Weeks 1–3
Stability
Movement quality and joint work. The foundation everything sits on.
Weeks 4–6
Strength
Heavier weight, handled well.
Weeks 7–9
Power
Strength applied fast. This is the one that makes you feel athletic again.
Weeks 10–12
Strength Endurance
Holding form when you are tired.
The week
EVERY DAY HAS A JOB.
Choose your path
Maximal strength
Speed and output
Balance and imbalances
Capacity
Two options, you pick
The loudest room of the week
Included in your membership
Come three days a week and you still get a complete week of training. Come six and nothing works against itself.
Who it is for
Anyone, from day one
Most people walk in having not trained in years, or ever. The barbell is whatever it needs to be, including empty, and every movement has a scaling option. Nobody here is behind.
Why it is built this way
You are coached, not counted
Rooms small enough that a coach sees every rep, weight set against where you actually are, and a reason behind the session you can hear before you start. That is the whole difference.
Every session is built the same way
Warm-up
Activation and mobility
Extended warm-up
Prehab or movement prep
The workout
Primary, secondary, accessory
Finisher
Erg, core or partner work
The same twelve weeks
FOUR PHASES, THREE WEEKS EACH, TWO SESSIONS A WEEK.
Prehab and activation, primary movement at tempo, core and accessory work.
Single-leg and single-arm strength, heavier primary work, core holds under load.
Banded activation, paused primary movements, erg and EMOM intervals.
Higher-rep waves, relays and longer erg pieces — form held while tired.
Six sessions per phase, twenty-four across the cycle. Your coach posts the week before it starts.
What changes
The week turned down, not cut
Nothing gets dropped. The work that spreads across six days is turned down and put into one, so a session carries strength, conditioning and accessory work together instead of one at a time.
Who it is for
Two sessions a week, done well
People whose weeks will not give up five mornings, people training around another sport, and anyone coming back who wants structure before frequency.
Where it runs
The House Bend only
Tuesday and Thursday — 7:15am · 10:15am · 1:00pm
At PDX and Redmond
Hybrid is not on the schedule. Train the full program three days a week and you get a complete week of training — or tell us you want it at your House.
Hybrid is included in every Bend membership, and you can switch week to week — see memberships.
From a physical therapist
“The House has given me newfound confidence in my ability to lift heavy safely, the best core strength of my life, and plenty of inspiration for my own clients!”
Julianne R. — physical therapist and member
THE REST YOU LEARN ON THE FLOOR.
Start in any week. Your first class is free at all three Houses.