Train With Cass

Train With Cass Strength. Conditioning. Hyrox. Proven programs. Real results. Created by Cass. Tested by athletes.
⬇️ Try it FREE for 14 days

30/07/2026

Cass coaching the Barbell Ab Rollout 🤝

10/06/2026

It was only ever meant to be a 4 Week Challenge ❤️‍🔥

They you asked for it to stay.

Then you asked for more.

So we got to work 👀

🗓️ 15 June 2026

Hyrox Perth is officially 12 weeks away today 👀 Which means if you’re racing, now is the time to stop guessing and start...
01/06/2026

Hyrox Perth is officially 12 weeks away today 👀 Which means if you’re racing, now is the time to stop guessing and start training with structure.

We thought we’d revisit Hyrox Perth 2025 and share Sally’s experience with the TWC 12 Week Hyrox Program 🩵 Sally stepped up into the PRO division last year and absolutely showed up 🔥

From committing to the program to lining up on race day with confidence, she proved what’s possible when you back yourself and trust the process.

Here’s what she had to say about her journey ⬇️

“I signed up for Hyrox Pro after competing in the Open the year before and thought “why not give Pro a crack?”. I was already training and doing some running, but I knew I needed to level up. I was stoked when Cass launched her 12-week Hyrox training program just in time for Perth. It was exactly what I needed.

The program was the perfect balance of running and strength, and my improvements were next level. Both my strength and running came leaps and bounds, and I even found my passion for running again after having left it behind for a while. The structure kept me motivated, and the app made everything simple and easy to follow.

Honestly, I wouldn’t have been nearly as prepared for Pro if I hadn’t done this training. It gave me the confidence, the conditioning, and the push I needed to step up.”

So proud of you, Sally. You’re an inspiration to the entire TWC community 🫶

If Hyrox Perth is on your calendar, this is your sign to start now 🤝

Start your 14-day free trial via the link in bio.

28/05/2026

Your next upper body strength session ❤️‍🔥

Built to challenge you, but also remind you what you’re capable of.
pagels putting Week 7 Upper Body Strength from the Strength Program to work 🔥

➡️ 5 Sets:
2 x Strict Press @ 90% 1RM

➡️ 3 Sets:
8 x Push Press
8 x Bench Press

➡️ 3 Sets:
8 x Halo
8 x Zottman Curl
8 x Bent Over Reverse Fly

➡️ 2 Sets:
30 sec Knees To Chest
30 sec BB Ab Rollouts (substituted with Commandos)

If you’ve been wanting to start training with more structure and intent, this is your sign 🤝

Start your 14-day free trial inside TWC 📲

06/05/2026

It’s not always loud, and it’s not always obvious when you’re in the middle of it.

Most of the time, it actually feels pretty normal. Sessions that don’t feel like breakthroughs, runs that aren’t PBs, workouts where you’re just showing up and getting it done, but this is where the work is happening.

Progress doesn’t come from one perfect session. It comes from consistently stacking a lot of solid ones. Showing up, following the structure, and trusting the process.

Give it time. It compounds 🤝

If your progress feels slow right now, it’s probably not because you’re not working hard enough. In most cases, it’s the...
01/05/2026

If your progress feels slow right now, it’s probably not because you’re not working hard enough. In most cases, it’s the opposite.

Every session becomes a competition. Every workout gets pushed. Every run turns into a test. And while that feels productive, it usually stalls progress.

Because performance isn’t built on constant intensity, it’s built on structure. It’s built on knowing when to push, when to hold back, and how each session fits into the bigger picture. That’s what actually builds long-term progress.

Not random intensity. Intentional training 🤝

25/04/2026

Not random. Not just “doing more”. This is structured, progressive, and built for performance.

Shae putting Week 5 Strength + Engine from the Hyrox Program to work 🔥

➡️ 5 x 5: Deadlift

➡️ 4 x 4: Chin Up

➡️ 3 Rounds:
15 x Wall Balls (heavier than race weight)
15 x Wall Balls (race weight)

➡️ 3 Rounds:
12 x Toes To Bar/Knees To Chest
10 x DB Z-Press

➡️ 80m: Burpee Broad Jump

This is how our athletes are building for Hyrox. If you’re training to race, train with structure, progression, and intent 🤝

Start your 14-day free trial inside TWC 📲

21/04/2026

WALL BALLS Part 3/3: Power

If you want faster wall balls, this is the shift.

Most people hold the ball on the sides because it feels more secure, but it’s not where you’re most powerful. Get slightly underneath the ball so you can actually drive it to the target with more power and less effort.

It might feel different at first, but once it clicks, everything speeds up.

If you haven’t watched Parts 1 & 2, go back because this is where it all comes together 🤝

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