Sick of random workouts?
Structured run and lift programs, built for real life
We combine running and lifting into a system that makes you feel like an athlete — even if you’ve never called yourself one before. No more guesswork. No more random workouts.
Sick of random workouts?
Structured run and lift programs, built for real life
We combine running and lifting into a system that makes you feel like an athlete — even if you’ve never called yourself one before. No more guesswork. No more random workouts.
Fitness should fit your schedule
You’ve got work, kids, stress, travel. You’re not unmotivated. You’re just busy.
But when you can’t keep up with a ‘perfect routine,’ it feels like you’re the problem. You’re not — the plan is.
Why most programs fail
One-size-fits-all workouts
“Just lift” or “just run” apps
Random sessions with no structure
No mobility or recovery
It’s not your fault. You just need a better system.
You were made to move in more than one way
You’re not just a runner or just a lifter. You were never meant to fit into one box.
Your body was designed to sprint, squat, carry, climb — and yes, recover. But most programs only train one piece. We train the whole athlete — because that’s what you are.
Run. Lift. Recover. All in one app.
Meet ASCEND
Build your strength and endurance through structured run + lift programs.
This isn’t just another fitness app
We designed ASCEND to deliver what other fitness apps miss:
Hybrid training that blends strength, endurance, and recovery
Beginner-friendly structure with clear progressions
Easy-to-follow video demos and progress tracking
Flexible 3, 4, or 5-day/week options to fit your schedule
High-protein plant-based recipes to fuel performance
Specialized tracks for HYROX, marathons, and more
Whether you’re new to running, getting back into lifting, or chasing your next PR — ASCEND meets you where you are and helps you finally stay consistent.
You belong here
You’re tired of choosing between strength and endurance. You want to run faster, lift heavier, and stay injury-free without second-guessing your training.
ASCEND is for you if:
The Runner
You run, but know you need to strength train
The Lifter
You lift, but want to feel lighter on your feet
The Unbreakable
You want injury prevention without the guesswork
The Competitor
You’re chasing big goals: HYROX, marathons, or your next PR
The Beginner
You’re a beginner who wants structure, not scattered workouts
We do this with you
We’re Mitch and Justine — former athletes, registered nurses turned coaches and creators of ASCEND.
We’ve been athletes our whole lives. But after sports ended, we felt a little lost. Programs were either strength-heavy or cardio-focused — never both. We were tired of piecing things together and constantly feeling like one side of our training was falling behind.
The ASCEND method was born out of that frustration. We needed a system that actually made sense. One that helped us get stronger, faster, and more resilient without second-guessing every workout.
Now, we train exactly like we coach. We test every program ourselves before you see it. If it’s in the app, we’ve done it — and we’re probably doing it again with you right now.
Start training in 3 steps
Download the app
Join thousands of others on iOS or Android.
Watch your welcome videos
We’ll guide you to the best program for your goals.
Pick your path + start training
Follow the plan, track your progress, build momentum.
Pick your program
We built each program with a purpose. Start with the one that fits your current goal.
Run + Lift Home 1.0
Get started with running and lifting from the comfort of your home.
Level: Beginner-friendly
Length: 4 weeks
Schedule: 3 days/week
Equipment: Resistance bands, dumbbells
Runner Strength Home 1.0
Strength for runners that’s simple, effective, and easy to do from home.
Level: Beginner-friendly
Length: 4 weeks
Schedule: 3 days/week
Equipment: Resistance bands, dumbbells, yoga block
Mobile Hips 1.0
Unlock more mobile, resilient hips. Stack it alongside any program.
Level: Beginner-friendly
Length: 4 weeks
Schedule: 3 days/week, 10 minutes/day
Equipment: Resistance bands, yoga block
Run + Lift Gym 1.0
Intro to barbell strength and beginner-friendly run workouts.
Level: Beginner-friendly
Length: 4 weeks
Schedule: 3 days/week
Equipment: Access to a gym
Hyrox 1.0
Whether it’s your first HYROX or your fifth, this is the training plan to get you race-ready.
Level: Intermediate
Length: 12 weeks
Schedule: 5 days/week
Equipment: Access to a gym (HYROX or CrossFit gym ideal)
Coming Soon
New programs drop every 1-2 months so there’s always something to grow into.
• Marathon 16/65
• Half Marathon 1.0
• Couch to 5k
• Full-Body Mobility Flow Library
• Bulletproof Knees
• And so much more
Everything you get when you join ASCEND
All programs, always
Weekly Recipes
In-App Community
Smart Training Tools
Progress Tracking
Built-In Recovery
Coming Soon
The results speak for themselves
Frequently asked questions
Is this beginner friendly?
Can I work out from home?
What makes ASCEND different?
Can I cancel anytime?
What's included with my subscription?
How do I choose a program?
Can I combine this with other plans?
What if you just started today?
Imagine where you could be three months from now... More energy. Less pain. More confidence in your routine.
You don’t have to figure it all out today — we’ve got you from here.
