How the training on this site works
Every program, tool, and page is built from the same underlying structure — just recombined and scaled.
Four movement categories
Every workout on this site pulls from these four buckets, in rotation.
Push-ups, hand-release push-ups, tricep dips
Chest, shoulders, triceps.
Inverted rows, pull-ups, leg tucks
Back, biceps, grip.
Squats, lunges, jump squats
Quads, glutes, hamstrings.
Planks, mountain climbers, burpees, high knees
Stability and conditioning.
Rounds and rest, not random reps
A circuit is one pass through the movement categories, repeated for a set number of rounds with timed rest between exercises. Volume and rest are the levers — the pattern doesn't change.
3 rounds · 25–30s rest
Teaches the movement pattern before adding volume.
4 rounds · 20s rest
The baseline most military PT-style circuits are built from.
5 rounds · 15–20s rest
Higher volume, explosive variations, less recovery between moves.
The progressions page breaks this down further for individual movements — push-up, pull-up, and sit-up progressions each have their own level structure.
Pick the tool that matches your constraint
Same underlying movement pool, different delivery depending on what you actually need right now.
Fixed program
Know your level, want a repeatable structure? Workout Follower.
Time-boxed
Only have 10–20 minutes? Generator or EMOM Timer.
Ready to see it in action?
Run the standard circuit with the live timer, or generate a session sized to the time you have.