online programming - sample day

Each day provides a WARMUP specific to the movements of the training day, a STRENGTH component, and conditioning (aka METCON).

Also provided are video demonstrations and tutorials for the movements.

You can track you PRs and weight training percentages, and once they are imputted, they will calculate automatically. You can also review your progress and history.

Most METCONs are made into challenges, where you can record your score and track against your past attempts. These will have recommended and scaled weights, but althletes should always choose what allows them to move the best.

You can also see who else has posted their scores for the challenges each day, and see how you compare.