Ready to try a workout?
Created by Brandon Swan, 5 times CrossFit Games athlete, firefighter and Dad.
Seven tracks included in your membership
DAD WOD
The OG track. One daily workout, three ways to do it: full gym, dumbbells and kettlebells, or beginner-friendly.
DAD STRENGTH
Get stronger without guessing what to lift — structured strength cycles and accessory work, four sessions a week.
DAD BOD
Our most popular track for a reason: bodybuilding-style training that actually fits into a busy week.
RUN CLUB
Training for a 10K, half, or full marathon? Three structured runs a week, built around your goal race.
CARDIO CLUB
Build your engine without the treadmill grind — creative running workouts, plus machine options when you want them.
POWER HOUR
One 60-minute session, everything Dad Hours does best — strength, cardio, and conditioning in one workout.
MUM HOURS
Built for where your body actually is: pregnancy- and postpartum-safe modifications, with core work that matters
Testimonials
Weekly nutrition tips
Each week, we provide nutrition tips to give you a holistic approach to health and fitness. Access education about the fuel your body requires to prepare for and recover from training.
Meet the Dad Hours team
BRANDON SWAN
FOUNDER AND HEAD COACH
Brandon is a proud dad and husband, full time firefighter and 5 times CrossFit Games athlete. He has 15 years in coaching experience and strongly believes fitness should be used as a tool to elevate every other aspect of your life and shouldn't hinder it. "You don't need to spend all day in the gym to stay supremely fit."
JAIME GOODWIN
PREGNANCY AND POSTPARTUM COACH
Jaime programs our popular Mum Hours programs and is a busy mum to two beautiful boys. She understands what it means to juggle mum life with staying fit. "Looking after yourself isn’t selfish—it’s a gift to your family. When you move, they see strength. When you prioritise your health, they learn resilience. Postpartum is forever, yet we rarely talk about the ongoing symptoms and challenges that come with it. With the right approach to exercise, strength and confidence are entirely possible".
KELLY SWAN
NUTRITIONIST
A mum of three and accredited nutritionist, Kelly understands the importance of staying fit and healthy while managing a busy lifestyle. "Eating healthy is essential for your overall well-being, but it shouldn’t be complicated or time-consuming." Kelly also brings her leadership background to Dad Hours and is the main point of contact for members.
MATT DIXON
DESIGNER AND PRINTER
Matt from Heaps Good Merch on the Gold Coast, Australia, is the guru behind many of the designs of our Dad Swag. He is meticulous in his printing and makes sure our merch is of the highest quality for customers.
Explore the app
Benefits
Pricing
Memberships include access to all 7 programs. You can cancel, pause and manage your subscription in the app. Memberships auto renew until cancellation. Prices are in AUD
Month to Month
$23
Equates to $5.75 per week. Auto renews every month
3 monthly
$60
Equates to $5 per week. Auto renews every three months.
6 monthly
$115
Equates to $4.42 a week. Auto renews every six months
BEST VALUE: Annual
$210
Equates to $4.03 a week. Auto renews every twelve months
Military and Emergency Services Discount
15% OFF
Email admin@dadhours with evidence of your affiliation and you will receive 15% OFF your chosen membership.
Workouts which fit into your busy life
Whether you are juggling a busy family, work schedule or both, we have a program to help you stay fit without spending a lot of time in the gym. Best of all, workouts are designed so you can train at home with as little as a set of dumbbells or a full gym set up.
Download our app
After joining, access workouts from the Dad Hours app.
