Pre-Made Workout Plans
Explore our general workout routines suitable for various fitness levels
Free Gym Workouts
Complete all the rounds as fast as possible without compromising on proper form.
Beginners
A quick and effective workout for beginners, focusing on fundamental bodyweight movements to build a solid fitness base.
5 Rounds For Time • 250 Total Reps
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Intermediate
Step up your game with this intermediate routine. 10 rounds for time to challenge your strength and endurance.
10 Rounds For Time • 500 Total Reps
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Advanced
Push your limits with this advanced workout. A high-volume session designed for maximum intensity and results.
20 Rounds For Time • 1,100 Total Reps
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Swimming Free Workouts
Day 1
Interval Training (HIIT)
An 800m high-intensity interval session to boost your speed and cardiovascular fitness.
Total Distance: 800m
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Day 2
Full-Body Training
An 800m session for a balanced, full-body workout using a mix of swimming strokes.
Total Distance: 800m
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Day 3
Intro to Swim Gear
Get comfortable with swim gear. This 900m workout incorporates kicking and pulling drills.
Total Distance: 900m
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Day 4
Intro to Stroke Counting
Improve your efficiency with this 1,200m workout focused on distance per stroke.
Total Distance: 1,200m
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Day 5
Building Speed & Endurance
A 1,700m workout designed to build both your speed and swimming endurance through paced sets.
Total Distance: 1,700m
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