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

Functional Strength & Conditioning

Full Equipment · Daily Programming

Get 7 Days free

Serious results without living in the gym

Functional Strength & Conditioning is daily programming you can finish in 30 to 45 minutes. It is built for people with full lives who still want to train hard, get strong, and build real conditioning, without spending two hours a day to do it.

Is this you?

  • You train at a fully equipped gym or garage (barbell, rack, dumbbells, C2 machines, & bikes).

  • You want one clear workout each day, not a menu to sort through.

  • You want results that show up in how you move and feel, not just in how long you spent training.

THAT'S ME

Massive Results at Every Level

WHAT YOU GET

Daily Programming

One complete session every day: warm-up, a strength focus that builds across the cycle, and conditioning to raise your engine. In and out in 30 to 45 minutes.

Levels for Everyone

Levels to meet anyone where they are in their fitness journey, from your first day back to chasing a PR.

Built by a Games Athlete

Designed by CrossFit Games athlete Brandon Luckett, who built the efficient, demanding training he wanted when he stepped back from competing three hours a day.

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

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.

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

  • 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!

  • A fully equipped gym: barbell and plates, a squat rack, dumbbells, a pull-up bar, and standard conditioning equipment (rower, bike, or similar).