The whole library, ready to run.
Guided workouts in seven categories. Every one ships inside Kadence as a complete, executable workout — not a list entry. The player runs it step by step; the result lands in your log.
By category
Mobility comes first because it is the deepest area — that is on purpose, not an accident of the alphabet.
Mobility
Short routines for joints and range of motion — from four minutes upwards.
WODs
Named benchmarks and kettlebell complexes, for time or AMRAP.
HIIT
Intervals, Tabata and seven-minute circuits — no equipment needed.
Strength
Isometric holds and kettlebell sessions, with the log behind them.
Plyometrics
Jump training from landing technique to reactive strength.
Pilates
Mat, wall and band Pilates — classical sequences included.
Cardio
Quick-start sessions from ten to twenty minutes — listed with HIIT.
Named WODs
CrossFit benchmarks from the "Girls" series plus Murph — for time, AMRAP or rounds for time.
Fran
21-15-9 Thrusters (42.5 kg), Pull-ups
Murph
1600 m Run, 100 Pull-ups, 200 Push-ups, 300 Air Squats, 1600 m Run
Cindy
5 Pull-ups, 10 Push-ups, 15 Air Squats
Helen
3 rounds: 400 m Run, 21 Kettlebell Swings (24 kg), 12 Pull-ups
Diane
21-15-9 Deadlifts (102.5 kg), Handstand Push-ups
Chelsea
30 rounds: Pull-ups
Annie
50-40-30-20-10 Double-Unders, Sit-ups
Jackie
1000 m Row, 50 Thrusters (20 kg), 30 Pull-ups
DT
5 rounds: 12 Deadlifts (70 kg), 9 Hang Clean (Barbell) (70 kg), 6 Push Press (70 kg)
The Seven
7 rounds: 7 Handstand Push-ups, 7 Thrusters (61 kg), 7 Knees to Elbows, 7 Deadlifts (111 kg), 7 Burpee, 7 Kettlebell Swings (32 kg), 7 Pull-ups
Elizabeth
21-15-9 Clean (Barbell) (61 kg), Ring Dip
Isabel
30 Snatch (Barbell) (61 kg)
Angie
100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Air Squats
Barbara
5 rounds: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Air Squats
Mary
5 Handstand Push-ups, 10 Pistol Squat, 15 Pull-ups
Amanda
9-7-5 Muscle Up, Snatch (Barbell) (61 kg)
Nancy
5 rounds: 400 m Run, 15 Overhead Squat (Barbell) (43 kg)
JT
21-15-9 Handstand Push-ups, Ring Dip, Push-ups
Michael
3 rounds: 800 m Run, 50 Back Extension (Machine), 50 Sit-ups
Nate
2 Muscle Up, 4 Handstand Push-ups, 8 Kettlebell Swings (32 kg)
Randy
75 Power Snatch (Barbell) (34 kg)
Hansen
5 rounds: 30 Kettlebell Swings (32 kg), 30 Burpee, 30 GHD Sit-up
Manion
7 rounds: 400 m Run, 29 Squat (Barbell) (61 kg)
Bert
50 Burpee, 400 m Run, 100 Push-ups, 400 m Run, 150 Lunge, 400 m Run, 200 Air Squats, 400 m Run, 150 Lunge, 400 m Run, 100 Push-ups, 400 m Run, 50 Burpee
Macho Man
20 rounds: Power Clean (85 kg)
Bergeron Beep Test
20 rounds: Thrusters (34 kg)
Mikko's Triangle
9 rounds: Rowing (Calories), SkiErg (Calories), Assault Bike (Calories)
Strength programs
Classic templates with real progression logic — Kadence calculates every set from your numbers.
5/3/1 — base cycle
Four weeks as one cycle: three loading weeks with rising intensity (5s, 3s, 5/3/1 — the last set of each is an AMRAP with a minimum target), then a deload week.
Full-body 5×5
Two alternating workouts, five sets of five reps, more weight every session.
Push / Pull / Legs
Six training days per week: push, pull and legs, each twice.