Four tracks · 365 days
Every day of the year already has work. Combine tracks when you want a stacked session.
Use the generator for “what’s today.” Use the written blocks when you want a 4-week plan that does not change with the calendar. They are meant to live side by side.
Daily generator
Pick a date. Tick CrossFit, free weights, bodyweight, and/or women. Same date always returns the same session until you override it.
15–30 min CrossFit pieces
CrossFit formats
AMRAP, for time, EMOM, Tabata, chipper, intervals. Force a format in the generator.
15–30 min pieces
Static free weights
Fixed 3-day and 4-day templates with planned progression.
No clock required
Stretching
8-minute opener and 15–20 minute closer. Attach after any generated day.
Not a fourth metcon
Women’s programming
Core, glutes/legs, and upper-body focus. Generator rotates those across the week; this page explains the rules.
Same barbell, different constraints