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Advanced • High Intensity • 16-Week Program

High Intensity Strength with Cass

Sweat trainer Cass Olholm’s High Intensity Strength is not your typical gym program! Using a varied training approach, you will improve your skill and performance in Olympic-style lifts, functional movements and high-intensity exercises. This program is for women who have an advanced level of fitness and love the idea of experimenting with new lifts. If you’ve tried Cass’ High Intensity Strength at Home and want to step up your training or have joined a gym, this is the perfect next step.

Cass TrainerProfile
Cass Olholm

I’m Cass Olholm, a certified strength and conditioning coach and personal trainer. My programs combine high-intensity and strength exercises using a variety of training techniques designed to help you reach your performance goals.

  • Designed for advanced fitness levels

  • 16-week gym-based program

  • 3-6 workouts each week

  • 30-45 minute workouts

  • Level up your performance

Program Overview

Cass has designed this program so you can enjoy her style of training in the gym, and push yourself to take your performance to a whole new level over 16 weeks. 

There are four optional foundation weeks that can be done at home or in the gym to focus on mastering fundamental movement patterns. These are followed by a challenging 12 weeks of workouts designed to progressively improve your strength, skill and speed. 

This program includes varied training and uses a range of gym equipment and bodyweight exercises with 3-6 workouts each week that will take you 30-45 minutes to complete. Each week includes:

  • Lower Body — Strength + Cardio

  • Upper Body — Strength + Cardio

  • Full Body Tabata

  • Strength & Technique (Optional)

  • Express Metcon (Optional)

  • Express Cardio (Optional)

The Strength & Technique session remains optional during the foundation weeks, then becomes part of your scheduled resistance workouts from Week 1 of the full program. For the days when you’re short on time, you can choose from the two Express workouts which remain optional for the duration of the program.

You’ll find one scheduled active recovery session and one rest day, but there are two additional recovery sessions available each week that can help with tight or aching muscles. 

There are also two low-intensity cardio workouts (LISS) each week and an optional high-intensity cardio (HIIT) session.


What you’ll need

Having access to a gym will help you get the most out of this program. To ensure you’re using the correct technique during the exercises, choose a weight that allows you to maintain good form while still challenging yourself. You can keep track of the weights you use by logging them during each workout on the Sweat app.


Olympic Barbell

This is the desc for dumbells


Weight Plate

Weight Plate



Medicine Ball

Medicine Ball

Jumping Rope

Skipping Rope

Chin-up Bar

Chin-up Bar

Wall Ball

Wall Ball

Bench/Bench Alternative

Bench/Bench Alternative

Plyometric Soft Box

Plyometric Box

Squat Rack

Squat Rack

Long Resistance Band

Long Resistance Band

Ready to try a workout?

Your first week is on us

We have a feeling you’re going to love Sweat

That's why the first week is on us.