Random Sunday Jan 19

It’s Coach Rob here—I hope you’ve had an amazing weekend so far!

Welcome to my "Random Sunday" email, where I share 3 quick and random updates, insights, or highlights from my world and the WWLW community.

Take a moment to check them out below—I think you’ll find them helpful, inspiring, or maybe even a little fun!

Wishing you a strong and empowered week ahead! 💪

Random Thing #1
Introducing the
WWLW “Hard Core” 30 Day Challenge!

Introducing the WWLW 30-Day “Hard Core” Challenge—a science-backed program designed to build a rock-solid core and total body strength using barbells, kettlebells, and dumbbells & resistance bands.

🔥 Here’s What You’ll Get:

✔️ Core-Focused, Full-Body Workouts to Build Strength

✔️ Science-Based Programming for Maximum Results

✔️ Fun and Challenging Strength Movements You’ll Love

✔️ 30 Days of Support, Growth, and Progress

📅 Starts Monday, Feb 3rd in the WWLW App!

📲 Want more info or to Join?

Check out our Instagram post or fill out this form and we will give you more info and let you know when the Hard Core Challenge is ready to go!

Random Thing #2
Exciting Updates Coming to the WWLW App!

One of the top pieces of feedback I’ve received from our WWLW App subscribers is how helpful the demonstration videos are—and I couldn’t agree more! 💪

I’m thrilled to announce that I’m taking these videos to the next level to make them even better and more user-friendly!

Here’s what’s changing:

✨ All WWLW App videos are being revamped!

• You’ll first see a quick 30-second exercise demo featuring my clients or WWLW collaborators.

• This will be followed by a longer, detailed coaching video (2-3 minutes) to dive deeper into form, technique, and tips.

This new format will make it easier to quickly reference exercises during workouts while still having access to detailed guidance when you need it!

🎥 Check out the videos below to see how the new format will look in the app: short demo first, detailed coaching video second.

In the meantime check out our WWLW App programs HERE and stay tuned for our Hard Core Challenge coming to the App the end of this month!

Barbell Push Press Short App Video

Barbell Push Press Longer App Video

Random Thing #3
Check Out Ruby K. at 76
Carrying The 100 Lb Sandbag!

Ruby has been one of my long-time students and a key part of my team at Heavy Weights Barbell Club. She’s been training with me for nearly 7 incredible years now—and what a journey it’s been!

When Ruby first walked through the doors of my gym at 69 years young (on crutches, no less!), neither of us could have imagined the incredible strength journey that lay ahead—though, knowing Ruby, maybe she had a feeling. She’s one of the most determined and resilient women I’ve ever had the privilege to coach.

Since then, Ruby has accomplished what many can only dream of. She’s competed at the highest levels of powerlifting and is now a 2x World Powerlifting Champion—at the young age of 74!

But to me, true strength isn’t just about lifting in the gym. It’s about having the strength and resilience to thrive in everyday life. That’s why I incorporate functional strength training, like sandbag carries, into her programming.

Check out Ruby carrying a 100 lb. sandbag at 76 years old—a testament to her incredible grit and dedication.

Ruby, you’re an inspiration to so many, myself included. Well done, Ruby K! 👏

Click the link below to watch the video and be sure to drop a comment for Ruby she would love to hear from you!

That’s it for this Sunday.

Wishing you a STRONG week!

Coach Rob
WWLW