Programs | Soldiers of Fitness Ottawa


Obstacle Course Race Training (OCR)

Are you a Spartan Warrior? A Tough Mudder or Mud Hero enthusiast? Do you want to be at your best at your next obstacle course race? While this program is for everyone, it focuses on building the skills needed to do great at an obstacle race. You will work your grip strength, pull power, heavy carry comfort and running. This program is best combined with the Run Smart program geared toward making you the best possible runner for your race. Because obstacle course racing has a lot of aerobic activity (hills, fields, mud) and anaerobic activity (platinum rigs, sandbag carries, crawling etc.) the...Learn more

Strength and Power

This program will build your strength and power with exercises and equipment focused on low reps and big efforts, with good breaks in between. You will work a lot of unilateral power to build you up for a long functional life. You will experience power lifting movements, (deadlifts, bench press, etc.) body weight movements (pistol squats, one leg bridge, etc.), and gymnastic movements tailored to your fitness level (pull-ups, muscle-ups, toes to bar, dips, etc.).Learn more

Circuit Blast

Circuit blast is a mix of everything in a circuit format. You will experience high intensity interval training, high volume training, plyometrics, agility and more. This is an ideal fat burning class for people who want high intensity training without the running. Exercises and equipment vary every class but there are always progressions and regressions for all fitness levels. If you’re a regular attendee you will experience battle ropes, skipping, prowler sleds, kettlebells and more.Learn more

Functional Movement

Our functional movement program is geared toward getting your joints moving like you were a kid again and keeping them that way. In sports, training, or a sedentary life our tendons and ligaments often tighten up in ways they weren't meant to, causing pain in places we've never had pain before. Chronic pain is often a result of poor posture, limited range of motion in our joints, or overtraining (ligaments and tendons are not prepared for what we're asking of them). We teach this program as a tool to pre-habilitate and re-habilitate joints and muscles. The exercises and movements you will...Learn more


Kettlebells are a great tool to complement your training. They are fun, fast and safe when used correctly. They work your posterior chain (glutes, lower back, hamstrings) like no other piece of equipment, which is vital to your success in sports. In this class we teach beginner, intermediate and some advanced kettlebell movements. We start each class with a warm-up, teach a movement or two to the class, then complete a high intensity, high volume kettlebell workout for 30 minutes. You won't regret attending this fat burner! Our Instructors are fully certified from Agatsu Fitness to bring you...Learn more

Run Smart

Despite the controversies of running, we believe there is an optimal method to use to teach your body to run well. Every class is different, but you will learn optimal strides per minute, ground force reactions with stride, tactics to running trails, running down hills at faster speeds, injury prevention and recovery, proper warm-up and cool down and much more. This class mixes up skills with hard running drills and varies classes to build aerobic threshold and anaerobic threshold capacities. All of these skills are needed to run smart and still be running no matter how old you get.Learn more


Do you choose to accept this mission? If you sign up for this class you should be prepared for creative fun. In this 90 minute class you will combine all your skills to execute the perfect mission. Our missions class is treated like a military operation where you'll have phases and objectives to target throughout the area. A story is often weaved into the mission, requiring you to come together as a team to find out what's going on and how you can defeat the enemy. Various equipment is utilized on missions, but one thing is for sure - you'll sweat and your muscles will burn. This workout is...Learn more

Personal Training

Personal Training is the best and quickest way to reach your goals. By working directly with one of our trainers we can tailor a program for you based on your personal needs and limitations. We will offer progressions and regressions based on your flexibility, mobility, stability and strength. Because every person has very different needs based on what their bodies have gone through, personal training is as targeted as you can get. Our trainers work hard to keep their skill set updated, regularly attend seminars and certifications, and are highly motivated to push you to reach your goals...Learn more

Survivor Adventure Program

What is Survivor? A 3-day (Friday night to Sunday afternoon) adventure through incredible terrain and beautiful scenery; An experience within yourself to test your own limits and forget about your daily struggles and stresses; A seminar on the pillars of fitness (Strength, Mobility, Flexibility, Stability) and Nutrition (taught in pieces throughout the weekend) and how you can bring it all together to have a long, satisfying and healthy life; The experience of a lifetime with people who are just as enthusiastic and good natured. In Survivor Adventure X, hosted September 7,8,9, 2018, the...Learn more

Survivor Adventure Program (Winter)

What is the Survivor Adventure Program (Winter)? A 1-day (12pm - 8pm) adventure through private forested untravelled terrain; An experience within yourself to test your own limits and forget about your daily struggles and stresses; A series of challenges throughout the day to compete as a team to win Top Team An educational experience on winter training, map and compass, fitness and movements, snowshoeing and more!; A seminar on the pillars of fitness (Strength, Mobility, Flexibility, Stability) and Nutrition (taught in twenty minute pieces throughout the day) and how you can bring it all...Learn more

Corporate Training

How nice would it be to increase productivity at work? How much time would you save if you could decrease the bickering and frustration between employees? Would you like to become a better leader? Or learn to manage a team more efficiently? With over 10 years of team building experience, we know how to build teams from the bottom up. Beginning with leadership and utilizing fitness drills and missions, we conduct workouts so people can learn to work together, lead each other and become a stronger and fully unified team. We have helped companies in Ottawa: Improve productivity Decrease sick...Learn more


Here is a list of workshops we run throughout the year: Kettlebell 1 - Introduction 3 hours - $60 members, $70 non-members Learn the basics of kettlebells from a good warm-up with general mobilization, positioning and proper posture throughout the swing and pull phase. Kettlebell 2 - Intermediate 3 hours - $60 members, $70 non-members Learn technique and proper movement through basic and intermedate movements like the snatch, double kettlebell work, kettlebell jerk, etc. Foundations 1 - Introduction 4 hours - $80 members, $90 non-members Learn how to properly prepare your joints, avoid injury...Learn more