Echo Force

The Hard Way Fitness

Tactical / Military, Tactical, First Responders, Strength & Conditioning, Law Enforcement

Coach

Stephen Mooney

"Individuals Wanted for relentless missions and unyielding challenges. Community guaranteed. Glory uncertain. Purpose, camaraderie, and transformation await those who dare. Join Echo Force."

Echo Force is a mission-driven, gamified fitness system inspired by elite military units. It combines cutting-edge strength & conditioning with tactical challenges to build resilience, camaraderie, and purpose among its members.

How It Works

Train Like an Operator – 5 days a week of structured strength, endurance, and tactical conditioning. Mission Days – Every Saturday, test yourself with immersive, military-inspired challenge workouts. Hell Week Finish – Every 6 weeks, a brutal selection-style challenge pushes you to the limit. Progressive & Adaptive – The programming is designed to build over time, ensuring you develop real-world strength and fitness.

Where It Happens

All training is delivered and tracked through TrainHeroic. Discord is optional for those who want deeper engagement, mission briefings, and community strategy.

Structured, Mission-Based Training

Echo Force follows 6-week training blocks, each inspired by real-world military operations. These are examples of the types of themed blocks you can expect:

✅ Block 1 - DEVGRU (Afghanistan & Iraq Ops): CQB, urban combat fitness, sprint endurance.

✅ Block 2 - MACV-SOG (Vietnam): Jungle endurance, unconventional warfare, bodyweight mastery.

✅ Block 3 - Delta Force (Panama): Power, acceleration, strength under fire.

✅ Block 4 - D-Day Rangers: Amphibious landings, climbing, weighted endurance.

✅ Block 5 - Operation Enduring Freedom (Somalia): Mogadishu-style combat stress conditioning.

✅ Block 6 - Royal Marines Commando (Falklands): Mountain warfare, rucking, extreme endurance.

Week 6: Hell Week

Every 6-week block culminates in a brutal Hell Week—a five-day crucible testing strength, endurance, and tactical execution. You either earn the patch or go home empty-handed.

If you’re looking for structure, challenge, and a fitness system built on discipline and resilience, Echo Force is your battlefield.

$49 / mo

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Mission-Based Training

🔥 Push Your Limits, Prove Yourself Each week, you’ll face military-inspired mission workouts that test strength, endurance, and mental toughness. These missions honor real-world operations, challenging you to push past limits and grow stronger—physically and mentally. Every session is an opportunity to prove your resilience and see what you're truly capable of.

Principle-Based Weekly Training

🏋️ Strength, Conditioning & Tactical Fitness Train with a structured, full-body program designed for real-world performance. You’ll develop raw strength, endurance, and agility using progressive, 1RM-based programming. Every workout is scalable, allowing you to progress or modify based on your level. The goal? Consistent, measurable gains that translate into real tactical fitness.

Tactical Focus

⚔️ Train Like an Elite Operator. Echo Force programming mirrors active-duty unit training, making it an ideal fit for military, law enforcement, and those who want to train with purpose. No gimmicks—just battle-tested training methods that build functional strength, endurance, and resilience. Every session is designed to maximize results while fitting into your schedule.

Unmatched Camaraderie

🤝 A Brotherhood Built on Challenge Echo Force is more than a program—it’s a community of like-minded warriors. You’ll train alongside those who value discipline, challenge, and growth, forging a sense of belonging and accountability. Whether you’re military, ex-military, or just want a mission-driven challenge, this is your tribe of relentless individuals.

Mission-Driven Fitness

🎯 Train With Purpose, Not Random Workouts Forget generic gym routines. Echo Force follows a mission-based system where each block builds strength, endurance, and tactical ability for the ultimate test—Hell Week. You’ll progress through structured phases, complete team challenges, and work towards something bigger than just lifting weights—your own transformation.

Features

👊 Access to Your Coaches

Get direct support from experienced coaches. Ask questions, get feedback, and train with guidance every step of the way.

Programming 6 days per week

Daily strength, conditioning, and skill work designed for all fitness levels—accessible, scalable, and built for results.

🧠 Mental Toughness Training

Dedicated resources to develop mental resilience, discipline, and the mindset needed to push through challenges.

🎥 Guided Exercise Videos

Instructional videos ensure proper form and execution, making every movement clear and effective.

🏋️ Expert Instruction & Feedback

Coaches hold you accountable, correct technique, and ensure you progress effectively with structured guidance.

💪 Committed Training Community

A driven, private community that pushes you to show up, work hard, and stay accountable every day.

📲 Delivered via TrainHeroic

No PDFs—just a seamless app experience for tracking progress, accessing workouts, and pushing performance further.

Equipment

Required

Bodyweight (mandatory for all movements) // Basic Training Space (2-3m² for movement) // Internet Connection (for TrainHeroic access)

Recommended

Adjustable Dumbbells (for strength work) // Adjustable Dumbbells // Kettlebells (for variety & conditioning) // Resistance Bands (for mobility & assistance) // Pull-Up Bar (for upper body work) // Sandbag or Weighted Backpack // Gym Access (Optional for barbell training) // Barbell & Plates (Optional for Strength Work)

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Develop raw lower-body strength and upper-body pushing power. Focus on tight bracing, clean form, and consistent effort across sets. Move like you’re under load.

Cardio

1 x 5:00

Stretch

1 x 10:00

Back Squat

5 x 6 @ 85 %

Bench Press

3 x 10 @ 65 %

Landmine Press

3 x 12 @ 65 %

Landmine Bar Twist

3 x 10 @ 154.32 kg

Rowing

10 x 0:30 @ MAX

Tuesday

Move with intent under moderate fatigue. Build full-body conditioning, overhead stamina, and grip strength. Maintain form when tired. This is control under stress.

Cardio

1 x 5:00

Stretch

1 x 10:00

Deep Knee Bend

3 x 25

Push-Up

0:30, 0:45, 1:00, 0:45, 0:30

Ab Wheel

3 x 10

Double KB Clean & Jerk

7 x 10 @ 88.18 kg

Gorilla Row

6 x 10 @ 88.18 kg

KB swings

6 x 15 @ 70.55 kg

Wednesday

Build posterior chain strength and grip endurance. Focus on control, position, and clean lockouts. Every rep should feel deliberate and powerful.

Cardio

1 x 5:00

Stretch

1 x 10:00

Deadlift

10, 8, 6, 5, 5, 4, 3, 2, 2, 1 @ 50, 55, 60, 65, 70, 75, 80, 85, 90, 95 %

Dead Hang

3 x MAX

Thursday

Test your movement under load and fatigue. Build core stability, rotational control, and conditioning with minimal equipment. No wasted reps. Earn your finish.

Cardio

1 x 5:00

Stretch

1 x 10:00

Deep Knee Bend

3 x 25

Push-Up

0:30, 0:45, 1:00, 0:45, 0:30

Ab Wheel

3 x 10

Sandbag Clean and Press

10 x 6

Sandbag Crush- Grip Squat

10 x 6

Sandbag Carry

10 x 20

Friday

Push upper-body strength and finish with conditioning. Focus on control, posture, and effort. Stay smooth under strain.

Cardio

1 x 5:00

Stretch

1 x 10:00

Bench Press

5 x 6 @ 85 %

Front Squat

3 x 10 @ 70 %

Incline DB Bench Press

3 x 8 @ 65 %

DB Arnold Press

3 x 10 @ 154.32 kg

Echo Bike

10 x 0:30 @ MAX

Saturday

Weekly Mission Cncept of Operations: Simulate long-duration urban contact under fatigue and fire. Prioritize explosive movement, sustained cardio, and grip/grit under pressure.

MISSION: ECHO PHASE OPS – “SILENCE THE GUNS”

🛡️ MISSION: ECHO PHASE OPS – “SILENCE THE GUNS” Task: Multi-Phase Op | Strength-Endurance | Grit & Grind Concept of Operations: This is a full-spectrum mission in three phases: initial contact, fortified hold, and final stand. Designed to push endurance, work capacity, and mental durability using minimal kit. Each phase targets different energy systems — no room for weakness. 🟥 Red – Plate carrier or ruck required. Full load, full intensity. 🟦 Blue – Bodyweight + minimal load. Smart movement, high output. 🟩 Green – Base-level effort, adjusted to your fitness and equipment. 🧨 PHASE 1 – “SILENCE THE GUNS” (CHIPPER FOR TIME) 50 x Weighted Step-Ups (Box/Bench/Stairs – Vest or 2 x DBs) 40 x Air Squats 30 x Renegade Rows (DBs, KBs, or Sandbag) 20 x Ground-to-Overhead (Barbell, Sandbag, or heavy object) 10 x Burpee Broad Jumps ⏸️ Rest 90 seconds Brace for the second wave. 🛡️ PHASE 2 – “HOLD THE LINE” (3 Rounds for Quality) 5 x Sandbag Over-Shoulder (Heavy, clean and reset each) 10 x Box Dips or Chair Dips 15 x Jumping Lunges 20m Bear Crawl (Forward) 20m Bear Crawl (Backward) ⏸️ Rest 60 seconds The perimeter is cracking. Prep for final defense. ⚔️ PHASE 3 – “LAST STAND” (Descending Ladder: 10-1 For Time) Push-Ups (Red = Plyo Push-Ups with vest) KB Swings or DB Snatch (Alt arms — stay sharp) Start at 10 reps of each, then 9, down to 1. One last charge to end it all. 🧘 AFTER ACTION REPORT – RECOVERY World's Greatest Stretch – 30s/side Passive Hang (or Wrist/Forearm Shakeout) – 30s Supine Hamstring + Glute Pull – 30s/side Debrief in the Discord: Post your time for each phase in Discord.

Coach

More from The Hard Way Fitness

Stephen Mooney

Founder & Head Coach at Hard Way Fitness, Army Reservist, Muay Thai Fighter, and father of two. With a background in financial services and military training. I blend elite strength & conditioning, tactical fitness, and mental resilience to push members beyond their limits. Passionate about discipline, challenge, and building an unbreakable mindset.

Become Part of Something Greater

Echo Force isn’t just training—it’s a mission, a brotherhood, and a test of your limits. Build elite strength, forge resilience, and push beyond what you thought possible. Join today and start your transformation. 🚀 Start Your 7-Day Free Trial Now. 🚀

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FAQs

What is Echo Force, and who is it for?

Echo Force is a mission-driven fitness community inspired by elite military units. It's designed for people seeking camaraderie, purpose, and challenge through structured, team-based training.

Do I need to be super fit to join?

Not at all. Echo Force is for all fitness levels, with scalable programming to match your abilities. Whether you're a beginner or an experienced athlete, you'll find the right level of challenge. You will be put in an environment that fosters growth and pushing yourself so be prepared to step up.

What kind of training will I do?

You’ll participate in 5 days of Strength & Conditioning each week, tailored to develop holistic fitness, with weekly team missions and a monthly joint operation to push your limits. The weekly missions are split out to Red, Blue and Green teams and you choose whichever you like.

How does the team system work?

Members choose their team, Red, Blue, and Green—each with a unique specialization. Teams undertake weekly missions and work together during monthly joint operations to build camaraderie and purpose. You can move teams. You get rewarded within the teams and build great rapport with your teammates.

What equipment do I need?

While basic bodyweight exercises are a foundation, having access to dumbbells, kettlebells, resistance bands, and a pull-up bar is recommended for maximum variety and challenge. We offer progressions/regressions/alternatives for all workouts.

How is progress tracked?

All programming and progress tracking are done through the TrainHeroic platform, which provides detailed metrics, performance feedback, and goal-setting features. We then discuss this on the team chat and Discord which includes 100s of useful resources for you.

What makes Echo Force different from other fitness programs?

Echo Force combines military-inspired structure, team-based challenges, and a strong sense of brotherhood. It’s not just about workouts; it’s about building resilience, purpose, and a tribe. We're building something unique here to create a group of people who train for each other & push each other.

What if I have a busy schedule?

We are not called the Hard Way Fitness for nothing. That being said Echo Force is designed to fit into your life. Workouts are efficient yet effective, and the programming allows for flexibility while keeping you on track with your goals. Some weeks you'll hit every session, others not so much.

What results can I expect from Echo Force?

You’ll build strength, endurance, and resilience while finding purpose and camaraderie. Many members also report improved confidence, discipline, and a renewed sense of focus in their lives.

The Proof

Katarzyna

Polish TA Wojska Obrony Terytorialnej

Verified Athlete

"Wsparcie, cenne wskazówki i precyzyjnie opracowany plan treningowy od Hard Way Fitness pomogły mi w przygotowaniach do służby wojskowej i osiągnięciu zamierzonych celów. Łatwo było mi pogodzić pełnoetatową pracę, obowiązki rodzinne i przygotowania do dodatkowej roli w wojsku."

Marcin

Polish Army Soldier

Verified Athlete

"After basic training, I wanted to build on my fitness gains, Hard Way Fitness took what I knew in terms of calisthenics & ramped it up, I learned technique and proper form for kettlebell training, sandbags and other equipment in a very short space of time. I know now the standard I need to beat."

Eric

Air Force Pilot & Entrepreneur

Verified Athlete

"Maintaining fitness was difficult considering my desk job. The discipline and routine of this programme ensured I was fit and ready. Staying disciplined over the programme through me resilience and there is real accountability. it made showing up for training so much easier"

Dublin City Exiles

Rugby League Team

Verified Athlete

"Stephen at the Hard Way Fitness trained the senior exiles team for a couple of sessions as part of warm-up preparation for training mid-season, feedback was always positive and there was a particular lunging, squatting and push-up sequence the lads won't forget anytime soon."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Echo Force