2026-05-02

🚨 NEW FEATURES 🚨1 min

📣 Hey crew! Got a fun little update:

We just released an app update with a couple of cool new features.

First, we're introducing CompTrain Fitness Levels. This has been a labor of love by the team to bring greater clarity, purpose, and benefit to your training. It measures nine tests across Strength, Conditioning, and Mobility to give you a Level that shows where you stand. We then provide 'Coach Insights' that name your biggest opportunity, the days to prioritize, and how often to train. Head to the bottom-right of the app, log your scores, and see your fitness level!

Second, the Workout Timer got a major upgrade. It now includes Intervals, EMOM, Count Up, and Count Down, so the timer can better apply to any workout. You no longer have to switch to another app for a better timer function. 😉

Go check these out and let us know what you think. And if anything isn't acting as you'd expect, let us know so we can fix any bugs that might surface!

Appreciate you all!

P.S. Your user profile now lives in the top left. Tap your profile picture to get there.

General Warm-Up15 min

3:00 on any machine, 0:05 burst every 1:00
1:00 Parallel Forward Fold Hold
2:00 Single Dumbbell Suitcase Carry (1:00/side)
20 Forward Lunges with Overhead Reach (10/side)
20 Pogo Hops
20 High Knees

"Coast to Coast"30 min

4 Rounds For Time:
500/450 Meter Row
20 Box Jumps (24”/20”)
400 Meter Run
20 Front Rack Reverse Lunges, 75 / 55 lb

Time Cap: 30 Minutes

SEE SUBSTITUTIONS FOR TEAM VERSION

AEROBIC POWER [LACTATE THRESHOLD]

Stimulus

Overview: This longer Saturday workout alternates between cardio efforts and lower-body movements to challenge both the legs and lungs.
Choose row/run distances that take about 2 minutes each and weights/reps for the box jumps and lunges that take about 1 minute each.
Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
Front Rack Reverse (Step-Back) Lunges: The barbell should be light. Hold the barbell in the front rack position across your shoulders. Step one foot straight back, gently touch your back knee to the ground, then return to standing. That's one rep. Alternate legs every rep (10/side).
Intended Intensity: RPE 6-7
Target Loading: Light (35-45%)
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 22-28 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)

Strategy

Aim for steady pacing throughout. Aside from a push at the very end of the workout, we shouldn't be sprinting any portion of this. A good goal for this workout is to minimize breaks/pauses throughout.
Row & Run: While these serve an aerobic purpose, also use this time to flush out your legs between lower-body movements.
Box Jumps: Find a steady rhythm that you can maintain without pauses or a drop off in pace. Focus on efficient footwork.
Lunges: Keep your torso upright and avoid letting your chest collapse. Aim for compact, rather than long steps back.

Substitutions

ROW/RUN

2:30 Time Cap
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Effort on Treadmill/Runner

BOX JUMPS

Reduce Box Height
Box Step-ups
40 Squat Jumps
Alternating Single-Leg Squats

FRONT RACK REVERSE LUNGES

Reduce Loading/Reps
Sub Dumbbells, 25 / 15 lb
Back Rack Lunges
Forward Lunges
Walking Lunges
Goblet Squats, 35 / 26 lb
Bulgarian Split Squats

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[TEAMS OF 2 VERSION]
4 Rounds For Time:
500/450 Meter Row (Split)
40 Box Jumps (Split)
400 Meter Run (Together)
20 Synchro Front Rack Reverse Lunges (Together)

Time Cap: 30 Minutes

Notes: Split the row and box jumps however you'd like. Complete the run and lunges together. Synchronize at the top of each lunge rep with your partner.
Target Score: 24-28 Minutes

Movement prep

2:00 Easy Row
20 Pogo Hops
10 Squat Jumps
10 Unweighted Reverse Lunges
200m Easy Run

Build to Box Height & Barbell Weight

2 Rounds:
100m Row
4 Box Jumps
100m Run
4 Front Rack Reverse Lunges