THE DAILY PLAN
STRENGTH & CONDITIONING
No Frills. No Boring repetitive WODs.
Just real results you can see & feel, with structured daily workouts that won’t waste a minute. You’ll become the fittest you’ve ever been, in 45min or less.
SOMETIMES BRUTAL
ALWAYS EFFECTIVE
Zero time wasted.
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.
Whether you’re an athlete who’s here to push performance to the max,
Or you’re tired of intense, ‘functional’ programs that leave your burnt out and injured,
Or you’re a busy parent just trying to stay fit and feel incredible with limited time…
The Daily Strength & Conditioning program provides measurable strength, endurance, and muscular gains you can see & feel. Guaranteed.
The Fittest You’ve Ever Been in 45min, or Less.
SCALABLE TO YOUR LEVEL
Every workout offers 4 Levels — from beginner foundations to competitive athletes. Anyone can jump in and train with purpose.
FLEXIBILITY THAT KEEPS YOU ON TRACK
Programming 6x/week; 30-45min; & 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.
WHERE EFFICIENCY & RESULTS MEET
What you’ll find inside the new training block starting Monday:
✅ Focus is on building a solid foundation of strength in the off-season
✅ Get stronger where it matters, with progressions in the Back Squat, horizontal & vertical pressing, and upper body pulling
✅ ‘Run Centric’ 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.
EFFICIENT WORKOUTS THAT FIT YOUR LIFE.
Get In, Get Fit, Get Out… and Love Every Minute!
Every workout can be completed in 30-45min, with options for beginner to advanced levels, and zero to full equipment.
This program is for those who refuse to sacrifice their fitness, yet cannot always find the time for traditional plans.
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.
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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.
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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
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Yes! We have an example week available to see on our TrainHeroic web page.
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You get one week free and after that it only costs $19/month.
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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.
THE LAST TRAINING APP YOU’LL EVER NEED
Join thousands inside the EMOMco app who are committed, accountable, and always chasing.
Over 15 programs live inside the app! Click here to join all-access!
