General FitnessAll Levels
Everyday Hero
The full daily programming, scaled for everyone
The complete daily training — strength, conditioning, gymnastics and recovery — with three scalable hero levels every day: Chief (Level 1), Officer (Level 2) and Recruit (Level 3). Built for everyday athletes who want to train like the gym without needing to be a competitor.
6 days/weekAll Levels
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This Week
Week of Jun 22, 2026 · tap a day to open it
Your level
Warm Up
Crossover Symmetry / Banded 7s + MTC Hip Halo activation, then barbell prep (Burgener clean, front squat skill transfer, 3x High Hang Clean + 3x Hang Clean + 3x Clean).
Strength — Block Power Clean
5 Sets — 1.1.1 Block Power Cleans @ RPE 7
*Bar 2" above knee (or hang power clean). Rest 20 sec between reps, 2:00 between sets.*
Non-barbell: 5 Sets — 3.3.3 Hang DB Power Cleans @ RPE 7
(Score is Weight)
Strength — Tempo Back Squat
5 @ 75% + 5 @ 80% + 5 @ 85% 1RM Back Squat
*Tempo 31X1 (3s down, 1s pause, explode, 1s pause). Rest 2-3 min.*
Non-barbell: 5/5/5 Tempo Double DB Back Squat @ RPE 7.5/8/8.5
(Score is Weight)
WOD — Catching Fireflies
**Chief (Level 1):**
12 Rounds — 16 Air Squats, 8 Toes to Bar, 8 Deadlifts (155/105)
**Officer (Level 2):**
12 Rounds — 16 Air Squats, 8 Deadlifts (135/95), 6 Toes to Bar
**Recruit (Level 3):**
10 Rounds — 16 Air Squats, 10 Hanging Knee Raises, 8 Dumbbell Deadlifts (2x50/35)
Accessory
**Successory** — 3 Sets: 10-12 Double DB Single Leg RDL (5-6/leg) @ RPE 8+ · 10-12 DB Box Step Up (5-6/leg) @ RPE 8+
**Finisher** — 3 Sets: 20 Banded Hamstring Curls @ RPE 6-7 · 10 Banded Glute Bridges @ RPE 6-7 (3s squeeze)
Cool Down
3-5 min easy cardio, then 2 sets: 1:00 Frog Stretch · 1:00 Forearm Smash.