Full Hour
Warm-up → skill block → WOD, built as one coherent session.
Skip the warm-up and skill block — get a single conditioning workout.
Max 16 minutes, bodyweight by default — zero setup time.
What does a full-hour session include?
A full-hour session follows the structure used in coached functional-fitness classes: a warm-up block, a skill or strength block, and a conditioning WOD. The warm-up is derived from the movements in the session — if the WOD includes overhead pressing, the warm-up includes shoulder mobility and light presses. The middle block can be strength work, gymnastics practice, olympic lifting technique, or a choose-your-focus lane with three difficulty variants. Each block is generated independently but the algorithm coordinates them so the same movement does not appear in both the skill block and the WOD.
How is the skill block built?
The skill block matches the mode you select. Strength mode programs a compound barbell lift for sets across a working load. Gymnastics mode programs a skill progression — handstand walks, muscle-ups, or kipping pull-ups — scaled to your level. Technique mode focuses on olympic lifts at moderate load with positional emphasis. The choose-your-focus option presents three parallel lanes (structural strength, muscle building, and complexity) using the same rep scheme but different movement selections and loading, similar to how a coach writes three tracks on a class whiteboard. You can also skip the middle block entirely for one long conditioning WOD instead.
How long does the session actually take?
Total session time varies between 45 and 65 minutes depending on the WOD format and rest periods. The warm-up runs 8 to 12 minutes, the skill block 12 to 18 minutes, and the conditioning WOD 8 to 25 minutes depending on whether it is a sprint, standard, or extended profile. Transition time between blocks is not programmed — plan for 2 to 3 minutes of equipment setup between sections, the same as a coached class.