The Daily S&C Plan
SOMETIMES
BRUTAL.
ALWAYS
EFFECTIVE.
Zero time wasted. Functional training with maximum results — always done in 45–60 minutes.
per sessionBeginner
to advancedZero to
full gear
The problem
Too many functional programs feel like the same 5 moves, on repeat.
Too many ’functional’ strength & conditioning programs are stale and unimaginative — it can feel like you’re repeating the same 5 movements over and over again in every session.
Not here.
We keep it spicy in every workout, while still prioritizing intelligent progressions to ensure the results keep coming.
The promise
The fittest you’ve ever been — in 60 min, or less.
The Strength & Conditioning program provides measurable strength, endurance, and muscular gains you can see & feel. Guaranteed.
This program is for those who refuse to sacrifice their fitness, yet cannot always find the time for traditional plans.
SCALABLE TO YOUR LEVEL
Every workout offers adjustments for beginner foundations to advanced athletes. Anyone can jump in and train with purpose.
FLEXIBILITY THAT KEEPS YOU ON TRACK
Programming 6x/week; 45–60min; & adaptable to your schedule. Zero, minimal, & full equipment options for each workout.
NO FRILLS. JUST RESULTS.
Every workout is strategically designed to keep things fun while integrating intelligent progressions. Open the app & follow the plan. The results are undeniable.
STRONGER. FASTER. LEANER.
Track your progress in the app — every rep & set is counted. No more plateaus — you can always see how far you’ve come.
What you’ll find inside
WHERE EFFICIENCY & RESULTS MEET
- ✓Focus is on building a solid foundation of strength.
- ✓Get stronger where it matters, with intentional progressions.
- ✓Weekly metcons to build aerobic capacity.
- ✓You’ll end up with measurable strength, endurance, and muscular gains you can see & feel that make you excited to keep chasing.
Massive results at every level
TIERED TRACKS FOR EVERY ATHLETE
Whether you’re chasing peak performance, rebuilding after burnout, or squeezing training into a packed schedule, there’s a track built for you.
Peak Performance
You’re here to push performance to the max. Progressions that keep results compounding.
Smart Recovery
Tired of intense programs that leave you injured. Intelligent load, no stale rep cycles.
Time Optimized
Limited time, no compromise. Stay fit and feel incredible in under 60 minutes.
Full Equipment Track
Ideal for those with access to a complete gym setup. Strength training combined with traditional CrossFit-style workouts for a comprehensive, intense regimen.
Minimal Equipment Track
Requires only dumbbells, a kettlebell, a box, and a pull-up bar. Versatile, effective workouts that fit your goals even with minimal gear.
Bodyweight Track
Two workouts per week focusing solely on bodyweight exercises. Perfect for a no-equipment solution with flexibility and convenience.
Explosive engine building
WEEKLY METCONS THAT HIT DIFFERENT
Frequently asked questions
FAQ
How many days/week is the programming?+
Six training days per week, each designed to fit in 45–60 minutes.
How is it delivered?+
Everything lives in the EMOMco app. Open it, follow the plan, log your results.
Can I see an example week?+
Yes — once you start your free week inside the app, your full training calendar unlocks.
How much does it cost?+
Your first week is completely free. Subscription details are shown in the app after your trial.
Can anyone do these workouts?+
Absolutely. Every session includes beginner to advanced scaling options and three equipment tracks.
The last training app you’ll ever need
JOIN THOUSANDS OF WORLDWIDE MEMBERS!
Join thousands inside the EMOMco app who are committed, accountable, and always chasing. Over 15 programs live inside the app with your subscription!
Reviews
Loved by real athletes.
“I just started doing your workouts — and man, they’ve been absolutely insane! I truly feel like I’m going to progress a lot.”
“As a first responder, the pump circuit program has become the station go-to. Keeping us gettin stronger but being able to take care of the whole body in 3x/week is a game changer.”
“Not on anything weird lmao, y’all genuinely gave me the love for fitness gain after a couple of months of burnout and no motivation.”
“Just wanted to tell you thank you for your programming it has pushed me so hard and I truly believe it was the reason for me making semi’s this year, which was a huge bucket list goal of mine.”
“I am definitely enjoying the workouts! I like a solid 45min of work… keep up the awesome programming!”
Dana R.
12 weeks in
“Fifty-two minutes, three days a week, and I’m stronger than I was doing an hour a day. Love every minute.”
Your first week is on us
See you inside.
Try a week completely free and feel the difference for yourself.
No card · cancel anytime