The Monday Drop
The Monday Drop is a weekly Newsletter curated for hybrid athletes. This training resource features registration to upcoming free Friday Stairs workouts, the week's intention, community highlights and photo galleries, along with actionable insights to support those climbing in their fitness journey.
The Workout
Friday Stairs is a high-energy HIIT-based outdoor workout that alternates between stairs and bodyweight exercises lasting 30 minutes.
The standard format consists of six four-minute blocks:
- • Run up the stairs
- • Complete a bodyweight movement
- • Run back down the stairs
- • Repeat
It's challenging but not exclusive and all fitness levels are welcomed.
Registration for workouts launches every Monday at 10am EST exclusively through the Monday Drop newsletter.
Our Mission
Democratize health and wellness by building the world's most meaningful free weekly fitness ritual, turning public spaces into places of growth, connection, and collective momentum.
Friday Stairs exists to help people rise through movement, shared effort, and the simple act of showing up together.
Subscribe to The Monday Drop.
