Plan Today's Session
Strength focuses more on lifting, Metcon on conditioning. "Mix it up" lets the app choose.
Travel mode generates bodyweight workouts that can be done with just floor space and a chair.
Use this to bias the workout selection toward your goal while keeping the same time and type.
Used to generate a suggested weekly schedule (does not change the single-session workout).
3-day rotation repeats A/B/C. 4-day repeats A/B/C/D.
Use this to keep the Main Strength Block aligned: A=squat, B=upper, C=hinge, D=full-body/volume.
Turn things off if they are not available today.
Used by the guided timer below.
Assumed Equipment:
Squat rack + barbell (to ~300 lb)
Bench + extra bar
35 lb kettlebell
2 Ă— 20 lb dumbbells
Bands + pull-up assist band
Pull-up bar, dip bar, bike, floor space
Choose options on the left and click "Generate Workout" to create a session.
⏱ Guided Timer
No workout loaded
Generate a workout to enable the timer.
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3 rounds per movement: 60s (round 1), 45s (round 2), 30s (round 3). Rest is based on the setting in the left panel.