Talk about your goals
Share your priorities, relevant history and the questions you want time to discuss.
Wren Ashby — coach, austin
PROGRAMME No. 047 · SS 2026
Show up.
Stay honest.
Keep going.
— Twelve-week coaching cohorts, four clients at a time, weekly check-ins, programming written for you. Open cohort starts June 1.
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One coach, four clients, twelve weeks.
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Four phases, twelve weeks.
Each cohort runs discover → build → stress → adapt → deliver. Most clients return for a second cohort after a two-week deload. The cycle is the thing; one cohort doesn't finish you.
- WK 01Discover · 90-min call1 week
- WK 02–04Build · base, aerobic3 weeks
- WK 05–08Stress · intensity in4 weeks
- WK 09–10Adapt · -30% volume2 weeks
- WK 11–12Deliver · retest, next2 weeks
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One week, laid down.
Four training sessions; one mobility morning; two full rest days. Mon is squat day, Wed is bench, Fri is conditioning, Sat is the long pull.
If sleep dropped under seven, we move sessions; if HRV is in red, we deload mid-week.
MONSquat · 5×4 @ RPE 8
TUEMobility · 30 min
WEDBench · 5×3 @ RPE 8
THURest · walk only
FRIConditioning · 4×800m
SATDeadlift · 3×3 heavy
SUNRest · long walk
— MON · SQUAT · 06:14
— WED · BENCH · 17:42
— FRI · CND · 06:30
— SAT · DEADLIFT · 09:00
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"You don't have to feel like training.— WREN ASHBY, to a client, week 4 of cohort 41
You have to train, and then you'll feel like a person who trains. The feeling follows the doing, every time."
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What you need.
Most clients use a commercial gym; a few have garage set-ups. Either is fine. What you actually need is shorter than you'd think.
↳ Items marked ☐ are required. Others are nice-to-have.
— Equipment · required
- Barbell (20 kg / 45 lb)any gym
- Plates to 100 kg / 220 lbor more
- Squat rack with safetiesany gym
- Flat benchany gym
- Pull-up baror rings
- Trainer or rowerfor CND
— Equipment · nice to have
- Adjustable dumbbells5–40 kg
- Box (50 / 60 cm)plyo
- Resistance bandswarm-up
- Foam rollerrecovery
- Kettlebell (16 / 24 kg)swings
- Sled or prowlerif available
— Tracking · required
- Sleep tracker (any)watch, app
- HRV tracker (any)watch, ring
- Bodyweight scaleweekly
- Notebook · pencilsession log
- Camera (phone OK)form check
- Slack or emailweekly check-in
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Four seats,
four cohorts a year.
Each cohort takes four clients. I run four cohorts a year. That's 16 clients, total, ever. Wait-list opens when the last cohort ends.
— Season 26 · cohorts
-
01 Jun '26COHORT 41Spring cohort · 12 weeks1 OF 4 LEFT$ 1,840FEW
-
01 Sep '26COHORT 42Autumn · most popular3 OF 4 LEFT$ 1,840OPEN
-
02 Jan '27COHORT 43New year — sold4 OF 4 BOOKED$ 1,840FULL
-
22 Mar '27COHORT 44Spring · early bird4 OF 4 LEFT$ 1,840OPEN
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Write me a letter
before you write the cheque.
I answer email on Tuesdays. I answer the phone any morning between 9 and 12. I don't take seat-holds by Instagram DM.
— STUDIO
1184 East 5th StAustin, TX 78702
— EMAIL
wren@ashby.coach~ Tuesday replies
— PHONE
+1 (512) 555 014709:00 — 12:00 CST
— OPEN
Cohort 41 fillsby 28 May
© WREN ASHBY COACHING · 2026
16 CLIENTS / YEAR · 12 WEEKS / COHORT
A closer look / Wren Ashby
Progress you can keep.
Bring your goals, weekly availability and any training constraints.
Discuss your programmeYour first step
Start with what matters to you.
Understand the options
Review suitability, practical requirements and expectations with an appropriately qualified professional.
Choose a sustainable rhythm
Agree clear next steps and a schedule that fits your needs and daily life.
Good to knowA few things
A few things
you might ask.
What should I bring to an initial appointment?
Bring relevant history, current medicines where applicable and a list of questions. Confirm any specific preparation with the provider.
Can I ask questions before committing?
Use the first conversation to understand the options, fees and whether the service is suitable for your individual needs.
Are website estimates or descriptions personalised advice?
No. Individual recommendations and final treatment or training plans require an appropriate assessment by the provider.
The next step
Discuss your programme.
Bring your goals, weekly availability and any training constraints.