Military Calisthenics
Military Calisthenics — 28 Day Challenge
A complete third training track, bodyweight only: 4 phases of circuit work — pulling, pushing, crawling and core — with no gym machines.
- 28 days built on 4 progressive phases
- 16 dedicated military movements with video and cues
- Circuit Trainer Mode: warm-up, circuits, timed rest, finisher
- Intensity is set by your level, age and today's readiness
- A full alternative path if you have no pull-up bar
- Built-in guard: push/pull balance, no stacked impact days, recovery days
- A Day 28 assessment measured against Day 1
4
Phases
16
Military movements
What is actually included
A third, independent training track
Fully separate from the Gym and Home programs — joining it never changes your assigned plan.
4 phases x 7 days
Foundation, Build, Intensify, Peak — each phase changes rounds, reps and rest.
Circuit Trainer Mode
Warm-up, timed circuits with rest countdown, then a finisher — one movement on screen with video and cues.
No machines, and no bar if needed
Bodyweight only, with a complete alternative pulling path when there is no pull-up bar.
Built-in safety guard
Push/pull balance, no stacked impact days and enforced recovery — auditable in the admin dashboard.
Day 28 assessment
The Day 1 test repeats at the end so you can measure progress in numbers.
4 phases x 7 days
The numbers below are read straight from the training engine — the same rounds, reps and rest the app actually prescribes.
Phase 1 — Foundation
Week 1 — Foundation
Clean technique and controlled volume — build the base before intensity.
- 3
- Rounds
- 0%
- Reps
- +15%
- Rest
Phase 2 — Build
Week 2 — Build
More rounds and reps at the same rest — density starts to climb.
- 4
- Rounds
- +15%
- Reps
- 0%
- Rest
Phase 3 — Intensify
Week 3 — Intensify
Shorter rest and harder variations — the toughest week of the block.
- 4
- Rounds
- +30%
- Reps
- -20%
- Rest
Phase 4 — Challenge
Week 4 — Peak
A smart taper, then the Day 28 assessment.
- 3
- Rounds
- +35%
- Reps
- -15%
- Rest
Day 28 is an assessment: the Day 1 test repeats to measure progress, with a taper day before it.
What you get inside the challenge
A structured 28-day challenge
A complete Day 1 to 28 program — strength, conditioning, circuit and recovery days in a deliberate order. Not a loose pile of exercises.
16 military movements on video
Pull-ups, hangs, bear crawls, hollow holds, jumps — each with its own demonstration clip and preview frame.
Circuit Trainer Mode
One movement on screen, round by round, with a rest countdown plus setup, movement and breathing cues.
Progressive across all 28 days
Phases raise rounds and reps, shorten rest, and move you from easier variations to harder ones.
Built around your level
Level, age and today's readiness set the volume — and with no pull-up bar you get a complete alternative pulling path.
Built-in guard
Push/pull balance, no stacked impact days and enforced recovery — every generated week is audited internally.
The challenge is available from age 16. Younger members stay on the dedicated youth track.
Feel a session before you subscribe
A one-day preview from the Foundation phase. The full 28-day program unlocks with a subscription.
Warm-up
2 rounds
Star Jump
1 x 40s · 23s rest
Clear space around you, land on the balls of your feet, steady rhythm.
Open arms and legs together and close them again in a steady rhythm with even breathing. A clean no-equipment warm-up and conditioning drill.
Inchworm
1 x 5-7 reps · 23s rest
Clear space around you, land on the balls of your feet, steady rhythm.
From standing, hinge and place your hands on the floor, walk the hands out to a plank, then walk the feet up to the hands and stand tall.