Chat to us
FORM · Women's Training

Training that works with your body. Not against it.

Start training today 7 day free trial · £45/month after · Cancel anytime
Hormone-supportive programming Home and gym tracks 5 days a week Healthcare-led
FORM Women's Performance Training
What is FORM?

Most programmes are built for men.
FORM isn't.

FORM is a 4 to 5-day a week strength and conditioning programme built specifically for women who lift, train hard and want to feel good doing it. Cycle-supportive, hormone-aware and evidence-based.

Built by coaches, physios and athletes. Backed by global healthcare professionals.

Includes 3 weeks of onboarding education. Mini lectures on your body, your cycle and how to get the most from your training. The kind of stuff nobody taught you.

You want to train in a way that supports your hormones and your cycle rather than fighting them

You love functional fitness, CrossFit®, HYROX or strength training and want proper programming

You've finished the Hatch Postpartum Programme and want to keep going

Built for every chapter

Train with Hatch.
At every stage.

FORM is part of a complete ecosystem built around the female athlete's life.

FORM Performance and hormone health Pregnancy Keep training. Don't stop. Postpartum Come back properly. No shortcuts. FORM Back to performance.
How it works

Every session.
Built the same way.

Four phases. Five days a week. Built for the female athlete from the first rep to the last.

01

Engage

Warm up, movement flows and core and pelvic floor activation. Don't skip it.

02

Strength

The main event. Upper/lower body focussed depending on the day.

03

Build

Strength-focused accessories to build power and control. The work nobody skips in FORM.

04

Reward

A functional fitness or metcon style WOD or a longer monostructural piece. The bit that leaves you buzzing.

FORM programme in action
A look inside
Sample FORM workout

Delivered via the FITR Client app on iOS and Android. 5 days a week · 50 to 60 minutes · two tracks · cancel anytime.

What's included

More than a programme.
Everything you need.

The programming

Expert-designed daily workouts

Led by Aoife Burke, elite CrossFit athlete and lead programmer at CrossFit Shapesmiths. A daily workout introduction video every session.

Education

3 weeks of onboarding content

Learn how your training works with your cycle, hormones, pelvic health and recovery. Includes a weekly recovery checklist.

Flexibility

Two tracks — home and gym

Minimal kit or full gym equipment. Switch between them on any given day depending on what you have access to.

Healthcare-led

Pelvic health modifications

Low-impact and threshold training options for managing symptoms like stress urinary incontinence and prolapse. Built in from day one.

Community

Training community in the app

Connect with other FORM athletes inside the FITR Client app. Ask questions, share wins, and find the people who get it.

Demo videos

350+ coaching and workout videos

Demo videos for every exercise programmed. Know exactly what to do and how to do it, every session.

Also included

Exclusive partner discounts

Special offers from our home equipment partners including Bulldog Gear — use code BULLDOGHATCH for 10% off storewide.

Pricing

Start training.
Cancel anytime.

£45

per month · 7 day free trial · cancel anytime

5 workouts a week · 50 to 60 minutes
Home and gym tracks · switch any day
3 weeks of onboarding education
350+ coaching and workout videos
Pelvic health modifications included
Start your free trial

7 days free · £45/month after · cancel anytime.


Have a question? Chat to us on WhatsApp
FAQs

Got questions?
We've got answers.

Everything you need to know before you get started.

Is there a free trial?

Yes — FORM comes with a 7 day free trial. Try it before you commit.

What fitness background do I need?

FORM is for women with an interest in functional fitness, CrossFit or full body strength and conditioning. You don't need prior experience but you need to want to lift weight, go hard and leave it all on the gym floor. If you're new to lifting there's a dedicated section in the onboarding week. For those with barbell experience there are options to add in barbell cycling too.

What kit do I need?

Two tracks — minimal kit (resistance bands, dumbbells, a sandbag, a bedsheet, a bench and a broomstick) or full gym equipment. You can switch between them on any given day. Use code BULLDOGHATCH at Bulldog Gear for 10% off.

How many workouts and how long?

5 workouts a week with 1 optional active rest day and 1 to 2 full rest days. Sessions are 50 to 60 minutes. You'll still see results doing 4 days.

How long is the subscription?

It's a rolling monthly subscription. Cancel anytime, no commitment.

Where is the programme delivered?

Via the FITR Client app, available on iOS and Android. Everything lives in one place from day one.

I'm trying to conceive — is FORM right for me?

Yes. FORM can help support your natural cycles, reduce PMS and may even improve your fertile windows.

I have really symptomatic periods — can FORM help?

Yes. FORM is designed to support your natural cycles and reduce PMS. If you have irregular or absent periods, FORM can help get things back on track too.

I experience leaking or prolapse — can I do FORM?

Yes. The programme has been designed alongside a women's health physiotherapist with threshold training coaching proven to help improve symptoms. Low-impact options are included and there's a dedicated pelvic health education module in your onboarding.

I've just finished the Hatch Postpartum Programme — is this next?

Yes — FORM is the natural next step. It's designed for exactly this moment: you've done the rebuild, now it's time to get back to performance.

Is there 1-to-1 support available?

Yes. You can add on 1-to-1 coaching with Aoife within the programme itself, or head to our Meet the Team page to book a call.

Still got questions? Get in touch

We'll get back to you within one working day