Great programming starts at the macro level. Define a yearly plan built on periodization research — with training seasons, mesocycles (3 loading + 1 deload), energy system targets, and progressive overload cycles. It’s not random. It’s structured around proven principles.
For the everyday athlete (30–55 yo). Concurrent periodization balancing strength, conditioning, and physique goals. Based on Stone et al. (2021) and Rhea & Alderman (2004) meta-analysis.
Learn More →For competitive athletes. Higher volume and intensity with competition simulation cycles. Built on CrossFit methodology and competitive programming research.
Learn More →For athletes 55+. Focus on bone density, balance, and joint health. Based on Fragala et al. (2019) NSCA position statement and the LIFTMOR trial (Watson et al. 2018).
Learn More →Or build your own plan tailored to your community (coming soon).
Each week, the AI generates 3 distinct workout suggestions per day — all compliant with your yearly plan. Pick one, modify it, or build from scratch. Real-time validation warns you if something conflicts with the plan. YOU have the final say.
A proven workout structure that fits the day's goals and energy system targets.
Fresh movement patterns and creative pairings you might not have considered.
A different format entirely -- EMOM instead of AMRAP, chipper instead of couplet.
Start with a blank canvas. Live constraint validation keeps you aligned with the plan.
Back Squat
5 x 3 @ 82-87% 1RM
Rest 2:30-3:00 between sets
3 Rounds for Time:
12 Deadlifts (185/135)
9 Box Jump Overs (24"/20")
6 Strict Handstand Push-Ups
Target: 9-12 min | Time Cap: 14 min
Join coaches who are building structured, science-backed programming for their athletes — without spending hours on spreadsheets.