Duration
Format
The app picks a circuit of five moves (hinge, pull, squat, push, core) and feeds them to you. Work hard, rest, repeat. You get a new circuit after the set number of rounds.
Work / Rest
Rounds per circuit
Rep-based complexes. With hands-free pacing, the coach gives you a few seconds to get set, counts your reps out loud, then moves on by itself. Rest after each round and repeat until the clock runs out.
Pick a complex
Rest between rounds
Moving to the next exercise
Rep speed
Slow it down for heavy bells or strict form. You can still tap Next to move on early.