The Brotherhood

The Hard Way Fitness

General Fitness, Functional Fitness, Functional Training, Tactical / Military

Coach

Stephen Mooney

Men wanted for hazardous mental journey. Accountability and discipline required. Minimal time in your comfort zone. Months of unseen effort, visible progress slow and not guaranteed. Brothered and pride in case of success.

You won't know until you get out here and start

The Hard Way Fitness Brotherhood was created as a bastion of acceptance for male power, energy, aggression, focus and determination. Every man here knows how hard things are today. We are more connected than ever via technology yet completely lacking in community and support. Gone are the rights of passage, gone are the baptisms of fire.

Our Solution

F#ck that. The brotherhood is your daily kick-starter, your commitment? Do the workout everyday, post it to our private chat room, support each other. We use physical training, every morning, every day, as the catalyst to do what we can, with what we have, where ever we are.

Our Values

Courage, commitment, physical prowess, honest of effort, unselfishness, honour, trustworthiness, reliability, personal hygiene (health/dress/etc.) tardiness, humour and humility.

Community

Everyday we post our workout, with a very brief update, short and sweet, that's required. Additionally we have channels and resources to help the Brotherhood and we collectively share our knowledge skills and aptitudes.

While the focus of the team is on men, all men and women are welcome to apply. We welcome women into the Brotherhood and value your opinion and challenges on our approaches and views, however please note the Brotherhood is unapologetically male focused.

Right now, the Brotherhood is open for new members at our current low early entry rate. It won’t stay this way for long

The Brotherhood is launching at a heavily discounted rate — not because it's worth less, but because we’re building the foundations.

This early price gives you full access while we iron out systems, grow together, and shape the core group. Once things are running smoothly, the gate closes — and the price rises.

Once our member cap is full the Team will lock. Why? Because beyond that, it stops feeling like a tribe. We want presence, contribution, and camaraderie.

$10 / mo

Start My 7-Day Free Trial

Brotherhood Accountability

We start everyday with a workout, usually calisthenics and cardio. Additionally we have a 12 month strength training cycle, and a V02 builder. We move through these together. Additionally you'll have access to challenges, additional training and other assets.

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.

Self Leadership & Accountability

We give you the template, to get your physical fitness in order. From there you'll see tremendous knock-on effects to the rest of your life. With a group of committed guys to help you, you'll have that community, that support and accountability to show up.

Goals, Structure and Rewards

Tribes breed structure and culture. Our Brotherhood is a tribe and you'll quickly learn the standards and expectations for you. You'll also so see how much the brotherhood will support you in progressing, we will have challenges, rewards and incentives to get you to the next level of fitness, including morale patches, swag and medals.

Train With Purpose, Not Random Workouts

Everything is calculated and measured. Starting your day with calisthenics, adding in strength training when you can and not running from cardio anymore. Additionally you'll learn about people who are further on the journey than you eat and do things and you'll do it soon too.

Features

Access to Your Coaches

Get direct support from me. 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

It never ends, but you get stronger. Leverage this group and forge yourself into a powerful, self-sufficient man.

Guided Exercise Videos

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

Expert Instruction & Feedback

As well TrainHeroic instructions and guides, we have 7,000 GIF exercise demos and will you help you with every movement.

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

The Brotherhood 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 the Brotherhood and who is it for?

This is a mission-driven fitness community designed for men seeking camaraderie, purpose, and challenge through structured, team-based training.

Do I need to be super fit to join?

Not at all. This 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?

Everyday calisthenics (apart from Sunday) cardio as well as a well thought out strength and conditioning programme. Everything is scalable and adjustable.

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 our private community which includes 100s of useful resources for you.

What makes this different from other fitness teams?

This 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 the Brotherhood 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?

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

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"

Jeff

Airport Customs

Verified Athlete

"Big lifts, big numbers, and big gains. Having a programme tailored to me is an Awesome feeling, TrainHeroic shows me how I'm doing and combining the Hardway Fitness has given me a great awareness of my ability and my potential, kept me very motivated to stay on track."

Michael

Founder Surfs'Up Surf School

Verified Athlete

"Hard Way Fitness is all about the 'Personal' aspect first and foremost making sure programmes fit and work with you, and training second, not to say the Training isn't also top class."

Join Your Virtual Gym

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

The Brotherhood