You may notice that some days on your calendar show two versions of the same workout. This is intentional, and you’re not expected to complete both.
These two options give you flexibility in how you train while keeping the goal of the workout the same.
🕒 Timer Version
The timer-based workout is the backbone of the program.
- Uses built-in work and rest intervals
- Each exercise has an in-depth tutorial video
- Organized into circuits and rounds
- Ideal once you’re familiar with the movements
- Allows you to log reps, weight, and other stats after completion
This version is efficient, repeatable, and works well when you want to move at your own pace.
🎥 Follow-Along Version
The follow-along workout is a pre-recorded video that walks you through the same training session in real time.
- Led by a coach on screen
- Cues timing, transitions, and movement quality
- Closely mirrors the timer version (with occasional small differences)
- Great for learning new exercises or staying focused
Think of this as having a coach guide you through the workout while the structure stays the same.
Do I Need to Do Both?
No. You only need to complete one version.
If you choose the follow-along workout:
- You do not need to also complete the timer version
If you want to log stats after a follow-along workout:
- You can mark the timer version as complete
- This opens the stats screen where you can enter reps, weight, or notes
- This is optional, not required
Both options exist so you can train in the way that works best for you.
Which One Should I Choose?
Our general recommendation:
- Start with the follow-along version (🎥) when:
- Exercises are new
- You want more guidance or structure
- You’re rebuilding consistency
- Transition to the timer version (🕒) when:
- You’re confident in the movements
- You want more flexibility or speed
- You’re repeating familiar workouts
Many athletes use a mix of both depending on the day—and that’s exactly how the system is designed.
A Note on Updates
From time to time, the timer version may be updated as we refine exercises or improve programming. The overall goal and theme of the workout remain the same, even if small details evolve.
If something ever feels confusing or different than expected, just message your trainer.
Still Not Sure Which to Use?
If you’re unsure which version makes the most sense for you right now, or if something feels off in your calendar, send us a message. We’re happy to help you decide or make adjustments.
