The program
One program. Your calendar.
IronHour is 1-on-1 coaching, not a course. Every session, every meal target and every check-in is built around your actual week — then rebuilt when your week changes.
Meet your coach
Dane Morris, CSCS
Twelve years coaching lawyers, founders, nurses and parents — people whose calendars fight back. Dane built IronHour after watching client after client fail on programs written for people with nothing else to do. His rule: the plan adapts to your life, never the other way around.
Certified Strength & Conditioning Specialist (CSCS)
Precision Nutrition Level 2 coach
300+ client transformations since 2014
Inside the hour
Sixty minutes, fully accounted for
Warm-up that earns its minutes
Targeted prep for the day’s lifts — not ten minutes on a treadmill watching the news.
The work
Four to six lifts, programmed to the minute, with exact weights and rest timed in the app. This is where strength gets built.
Finisher and log
A short conditioning burst, then thirty seconds of logging so your coach sees exactly what happened.
Everything included
What your monthly fee buys
Custom training program
Built for your equipment, your injuries and your 60-minute window. Rebuilt every four weeks as you progress.
Weekly check-ins
Every Sunday you report; every Monday you get a written response with adjustments. From a coach, not a bot.
Nutrition targets
Protein and calorie targets with three simple rules — no weighing lettuce, no banned foods, no meal-prep Sundays.
Travel-proof workouts
Hotel-gym and bodyweight versions of every session, generated automatically when you flag a travel week.
App with video demos
Every exercise filmed and cued. Log your sets in the same screen — your coach sees everything you do.
30-day guarantee
Do the work for 30 days. If nothing measurably improves, the first month is free. That’s the whole policy.
The rhythm
A week on program
Mon
Strength A — squat + press focus
60 min
Wed
Strength B — hinge + pull focus
60 min
Fri
Conditioning — Zone 2 or intervals, anywhere
40 min
Sun
Check-in — 10 minutes, honest answers
10 min
Ready when you are
Bring your calendar to the call. We’ll find the three hours together.