The Fittest You’ve Ever Been in 45 Mins or Less!

The Daily Program

Get 7 Days free

WHO IS THIS DAILY PROGRAM FOR?

The Daily Program is the most popular program we offer. TDP is a 30-45 minute, daily programming built to get you massive results in less time.

Designed by CrossFit Games Athlete, Brandon Luckett, when he no longer wanted to compete or train 3 hours a day, but still desired to build his fitness and crush workouts. It’s built for anyone who wants to spend less time in the gym but still see massive results.

THAT'S ME

Massive Results at Every Level

TDP HAS 3 TRACKS

(You get access to all 3 so your fitness is covered no matter where you are.)

Full Equipment Track

This track is ideal for those with access to a complete gym setup. It features strength training combined with traditional CrossFit-style workouts that provide a comprehensive and intense fitness regimen.

Minimal Equipment Track

Tailored for athletes with limited equipment, this program requires only dumbbells, kettlebell, a box, and a pull-up bar. It offers versatile and effective workouts, ensuring you can achieve your fitness goals even with minimal gear.

Bodyweight Track

This option includes two workouts per week, focusing solely on bodyweight exercises. Perfect for those seeking a no-equipment solution, it emphasizes flexibility and convenience.

ATHLETE RESULTS

  • “This programming is absolutely phenomenal. It doesn’t matter what level you’re doing, your fitness will always be improving.”

  • “If you’re wanting something that is going to attack all of your weaknesses, this is going to make you better at all of it.”

  • "I’ve been known to be somewhat of a program hopper. The EMOM Co program is the first program that I have felt that has addressed all of my fitness goals. Whether it’s strength, conditioning, gymnastics. I’ve progressed in every aspect of my fitness."

  • “I’ve seen a lot of programs and this has the best structure I’ve ever encountered. Training 5 days a week while still being able to attack the next day without feeling completely dead from the day before is mind-blowing to me."

Join The Daily Program

GET FIT IN LESS TIME

Sometimes brutal but always effective workouts for those who don’t want to sacrifice their fitness, yet cannot always find the time.

Get 7 Days free

  • You will get access 6 days of workouts a week.

    Across these 6 days, there will workout options depending on which track you want to do that day. All of our tracks work with each other, so you can bounce between them and still be on track with the training cycle.

    6 full equipment, 6 minimal equipment, 6 bodyweight workouts.

  • It is delivered inside of our TrainHeroic app.

    This app allows you to input results, track progress, and engage with the community and our team. Ask your questions and celebrate wins together!

FREQUENTLY ASKED QUESTIONS

  • Yes! We have an example week available to see on our TrainHeroic web page.

  • You get one week free and after that it only costs $19/month.

  • Yes! Every EMOMCo workout is written with Levels 4–Foundations so anyone can jump in and train with purpose.

    • Level 4: For athletes who’ve mastered most movements and are comfortable handling heavier loads with solid form.

    • Level 3: The baseline for all workouts — a strong challenge for consistent, well-rounded athletes.

    • Level 2: Slightly reduced volume, load, or skill work to maintain intensity and pacing without overreaching.

    • Level 1: Simplified movements and lower volume to build strength, consistency, and proper mechanics.

    • Foundations: The perfect starting point for those new to this style of training or returning after time off. Focuses on movement quality, pacing, and confidence.

    No matter your level, each workout keeps the same purpose and intensity — scaled to meet you where you are.