Random WOD
ELEMENT
A daily high-intensity functional training program for individuals who live life outside the gym.
Try 7 Days Free-
Who’s this program for?
Train independently with the benefits of the gym community: Consistency, Connection, and Accountability.
- For garage gym athletes who train at home, even with limited equipment
- For former gym members who want a program to follow and a community to train with
- For athletes familiar with functional training looking to build strength, speed, and skill for life (or for sport)
- For motivated individuals who want to show up & do the work, then spend time enjoying their fitness (rather than designing their own program)
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Joe Masley, Head Coach
Certified Level-4 Trainer, Seminar Staff member for the leading functional fitness brand, Affiliate owner, Boston Firefighter, former Games athlete, former US Marine. Father of two.
What do I get?
- ELEMENT is a 7-day per week* functional fitness training program for all levels of functional fitness athletes.
- Designed to fit into a 60-minute training session.
- Access to a private online community that provides encouragement, motivation, and accountability.
- Workout modification options for when you’re training with limited equipment or no equipment.
- Workout scaling options to help you adjust for your level of skill and ability.
*Each 7-day week follows this pattern: 3 days on/1 active recovery day/2 days on/1 rest day.
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Required equipment
Each day you'll get a full-equipment option, as well as dumbbell-only and no-equipment (bodyweight) options.
- Limited equipment? We've got you covered, whether you have just dumbbells or some other basics like a jump rope and a box.
- No equipment? No problem. You’ll get a high-intensity bodyweight workout option each day.
- Full gym? You're set. You'll get to use your Barbell, Pull-Up Bar, Rower, and more!
ELEMENT
Sample week
A different challenge every day.
Strength, gymnastics, cardio training. And benchmarks so you can track your progress!
Can't afford ELEMENT?
FAQ
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What type of training is this?
This is high-intensity functional fitness (also known as ‘functional training’ or ‘functional movement’) that incorporates weightlifting, gymnastics, and cardio. The goal is to build broad fitness to prepare your body to perform any daily tasks you see in life, at home, at work, or in sport.
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What does a typical day look like?
Each day of the program is designed to fit into a 60-minute training session and includes a thorough warm-up (typically 5-15 minutes), workout (10-30 minutes), and often some additional “accessory” work (10-25 mins). Check out the "Sample Week" on this page, above.
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Can I do these workouts from home?
100%. You can do these workouts anywhere: at home or in your garage (limited equipment), in the park (no equipment), or at a fully outfitted gym (all the equipment).
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What if I don’t have all the equipment?
No problem. Every day includes a version of each workout for individuals training with limited equipment or no equipment at all. Of course, if you have full gym access, you can do whatever version you like. Each day you can choose whichever equipment-oriented option is right for you based on what's available to you that day.
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Why isn’t every day high-intensity?
We could give you 7 days/week of intense workouts. But you wouldn’t get the results you want; you would plateau because your body wouldn’t recover. We intentionally include lower intensity “active recovery” and “optimization days” in the program. Every athlete needs to allow their body to recover. Bring the intensity on training days and you will get the results you’re looking for.
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How much experience do I need with functional fitness?
Anyone can do this program. If you have experience with functional fitness, it will be easy for you to read the workouts from the start. But we include explanations, movement demos, and notes to help you get familiar with the language of this type of training and to learn the movements.
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What if I can’t do the movements in the program?
Don’t sweat it. Every athlete has different abilities. That’s why we provide “scaling” options for the more challenging or complex movements and “progressions” to help you develop new skills. Each day you’ll find helpful coach’s notes, movement demos, and movement modifications for anyone who might have a limitation or may still be working toward competency in a given movement.
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Is this how the WODwell team trains?
Yep. Several of us follow this exact program (rest days and all). Others, some of the ladies, choose to do the ATHENA program, which is designed for women only.