Your daily dose of full-body strength. Calisthenics first. Your equipment, when you want it.
YOUR WEEK SO FAR0 workouts0 minutes of showing up
TODAY'S WODBEGINNER · LOW IMPACT
Build your everyday strength
A balanced mix of legs, push, core and movement. Go at your own pace.
Same time commitment. A different challenge.
Uses selected equipment when weights are on. Otherwise uses self-resisted curls and bodyweight triceps work. Time stays the same. Arm exercise reference ↗
Beginner: conversational. Intermediate: steady tempo. Advanced: controlled hard effort. No all-out sprint is required. Machine warm-up stays easy. Effort guide ↗
Your default daily WOD
Make time for yourself
◷ 15 minutes total◎ 30s work / 30s rest↻ Repeat the circuit
01 Ease into it1 min · Gentle marching & shoulder rolls
Your station adds pull-ups and parallel-bar dips to every WOD, including alternatives. Bodyweight station work stays on when weights are off. Use assistance as needed, leave reps in reserve, and rest during the remaining interval. Daily availability does not require hard daily training; allow recovery after hard upper-body sessions. Recovery guide ↗
03 Bring it down1 min · Slow walking & relaxed breathing
Aim for comfortable, controlled movement. Rest whenever needed. Use a pain-free range and stop if you feel unwell. Starting gradually ↗
MAKE IT YOURS
Your space. Your pace.
Select what you have. Your WOD will stay mostly calisthenics.
Your private sync
Connect your devices to share your settings and diary.
Sign in once on each phone, tablet, computer, or TV. Offline changes are kept here and uploaded when you reconnect.
At-home equipment
Equipment selections and weight notes save automatically. Use Include weights on the workout screen to turn weighted exercises on or off for each level. Your weight notes identify available loads; choose a comfortable load for each movement.
Select Pull-up station with dip bars to include both pull-ups and parallel-bar dips in every WOD. Beginner uses assisted practice; all levels include easier alternatives. Uncheck the station when you want to rest those movements.
Selected cardio machines rotate between WODs and are used for an easy warm-up. Optional 1-minute intervals use the same machine, independently of the weights toggle. A 15-minute session includes one interval; longer sessions can include up to four. Setup and recovery use existing workout time.
Your intensity
Intermediate: A 40s → transition 5s → B 40s → rest 35s. Advanced: A 45s → transition 5s → B 45s → rest 25s. Short sessions scale intervals to fit. Warm-up and cooldown are included; 15 minutes remains the default.
Advanced can rotate in jump rope when selected and jumping is enabled, and step-ups when a low exercise step or box is selected. A bench is not used as a step. Choose comfortable loads and take extra rest whenever needed. Understanding intensity ↗
When connected, equipment and preferences save privately on your server and sync to your other devices.
EVERY SESSION COUNTS
Your week in movement.
WORKOUTS0TOTAL MINUTES0YOUR SESSIONS—
Workout diary
Your diary syncs to your private server when connected.