Early Risers is a coach-led group training program designed to help you build lasting strength, improve endurance, and move more efficiently in everyday life. Through progressive training cycles, expert coaching, and a motivating community, each session is structured with purpose—combining strength training, performance-based conditioning, and movement work to deliver real results that last.
Dubuque Facility
Mondays, Wednesdays, & Fridays
5:15 - 6:00 AM
Dyersville Facility
Mondays, Wednesdays & Fridays
5:15 - 6:00 AM | 6:15 - 7:00 AM
WORKOUT FOCUS
Early Risers is built around 8-week training cycles, with each cycle introducing a slightly different training emphasis while staying centered on the same core pillars. By adjusting structure, intensity, and exercise selection each phase, the program creates a complete, year-round system that keeps training effective, balanced, and sustainable.
STRENGTH TRAINING
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Progressive, full-body strength built around compound lifts
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Develop lasting strength, resilience, and confidence
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Focus on proper technique and long-term progression
PERFORMANCE & ENDURANCE
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High-energy circuits and conditioning methods
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Improve stamina, work capacity, and overall fitness
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Training that boosts energy levels and mental toughness
MOVEMENT EFFICIENCY
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Mobility, balance, and stability training built into sessions
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Improve body control, range of motion, and movement quality
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Help you move freely, powerfully, and pain-free in daily life
PROGRAM DETAILS
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Program Format – 8-week, structured training cycles for long-term progress
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Training Frequency – 3 coach-led workout sessions per week
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Locations – Dyersville or Dubuque
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Who It’s For – Adults of all fitness levels looking for structured, coached training that builds strength, improves endurance, and helps them move better.
WHAT TO EXPECT
Every Early Risers session is coach-led, structured, and purposeful. Workouts combine strength training, conditioning, and movement work to deliver a balanced, high-quality training experience that helps you build strength, improve endurance, and move better week after week.
INTENTIONAL WARM-UP & MOVEMENT PREP
FOCUSED STRENGTH & CONDITIONING WORK
COACHING, FEEDBACK, SUPPORT, & COMMUNITY
