Friday Stairs

Friday Stairs is the ultimate training ritual for hybrid athletes building strength, endurance, discipline, and community.

/ˈfrīˌdā sterz/
n. 1. A free HIIT-based outdoor workout consisting of stairs, bodyweight movement, music, intention, and collective energy.

2. A weekly curated newsletter featuring actionable content to support those climbing in their fitness journey.

3. One of America's fastest-growing and most engaged communities of hybrid athletes.

The Monday Drop

The Monday Drop is a weekly newsletter curated for hybrid athletes. This training resource features early access to upcoming workouts, the week's intention, community highlights, photo galleries, and actionable content including insights to support those climbing in their fitness journey.

Subscribe below.

Friday Stairs group warming up before the climb Friday Stairs athletes running the stairs Friday Stairs athletes doing a bodyweight exercise Friday Stairs athletes climbing the stairs Friday Stairs athletes mid-workout

The Workout

Friday Stairs is a high-energy HIIT-based outdoor workout that alternates between stairs and bodyweight exercises lasting approximately 30 minutes.

The standard format consists of six four-minute blocks:

  • • RUN UP THE STAIRS
  • • COMPLETE A BODYWEIGHT MOVEMENT
  • • RUN BACK DOWN
  • • REPEAT.

It's challenging, but not exclusive. All fitness levels are welcomed.

Regular sign-ups drop every Monday at 12 PM EST on the @fridaystairs Instagram story.

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.

Partner with Us