Functional fitness · Adaptive S&C
Strength, gymnastics, metcons, and the engine — programmed to your maxes, your skills, and the days and session length you can actually train, and regenerated from every session you log. The proven structure of a great functional-fitness program, made individual, with a real coach in the loop.
The free tier is a coached on-ramp, not a trial. No card required.
Functional fitness · Build phase
5 × 3 @ 102.5 kg · off your tested 1RM · RPE 8
Fresh CNS · full rest · quality over volume
Adaptive engine
Post a heavier squat and every % day re-anchors to it. Flag a tweak and next week deloads instead of pushing through.
Why it’s different
One track, thousands of athletes.
Most functional-fitness programming is a single track everyone follows in lockstep — the same loads, the same clock, the same RX, whether it fits you today or not. You look up your own percentages, and a missed week or a cranky shoulder changes nothing.
One program, built for you.
Generated from your maxes, your skills, your equipment, the days you train, and how long each session can be — then regenerated when your week changes. Hit a PR, miss a session, flag a tweak, and the next block responds. The structure the best programs use, fit to the time you actually have.
What a week is made of
Strength, skill, conditioning, and engine each have a place — sequenced so they build on each other instead of cannibalizing each other. Not a random daily grind.
Strength
Squat, press, pull, hinge on % schemes off your tested 1RMs — the base under the engine.
Gymnastics & skill
Muscle-up, HSPU, toes-to-bar progressions — trained on fresh CNS, not buried in fatigue.
Metcons
Mixed-modal conditioning across time domains — RX or scaled to where your mechanics hold.
The engine
Monostructural aerobic work that powers recovery between efforts and wins the long pieces.
Accessory
Targeted work for the weak links your logs and benchmarks actually expose.
Active recovery
Deliberate low-intensity days — banked into the week so intensity lands where it counts.
Meets you where you are
Learn the movements
Mechanics before intensity. Scaled everything, no to-failure work, and volume ramped deliberately — because piling on unfamiliar high-rep volume too fast is how beginners get hurt. Build the habit and the positions first.
Capacity & skill
Percentage-based strength, a dedicated gymnastics day trained fresh, varied metcons across time domains, and a true engine day — with heavy CNS work kept off your highest-skill days so each is done fresh.
Compete
Competition-style metcons at race pace, strength held at maintenance, gymnastics cycled at competition cadence, benchmarks tested and re-tested, then a taper into your competition window.
How we program it
Strength is prescribed as a percentage of your actual numbers — back squat, deadlift, press, and the Olympic lifts (snatch, clean & jerk) — with the working weight computed for you. Log a heavier lift and the ledger moves; the next block re-anchors to it.
Conditioning is scaled to the level where your mechanics actually hold — form first, clock second — and anchored to your benchmarks (2 k row, mile, 5 k). Not a one-size RX everyone chases regardless of where they are.
Muscle-up, handstand push-up, and toes-to-bar progressions are real programming, not a note to 'work on it.' They're placed on fresh CNS and separated from your heaviest lifting so the skill actually develops.
The next block responds to what you actually logged — done, modified, or missed. It's rhabdo-aware by design (gradual volume, no to-failure for beginners), and a pain flag deloads the following week and alerts your coach rather than pushing through.
Start today
Free is a real coached on-ramp for your level. Pro adds the adaptive engine — loads as a percentage of your maxes, conditioning paced to you, regenerated from every session — plus a coach in the loop, for $19/mo. The programming a hands-on coach charges $100–300 a month for.