A complete 32-session foundation covering strength, basic gymnastics positions, weightlifting technique and sustainable conditioning. BETA — REVIEW REQUIRED. The product owner must review and approve this programming before public release.
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Beta — Review Required
8 Week Functional Fitness Foundation
Functional Fitness
Strength · Conditioning
Eight weeks, four training days per week and 32 structured sessions for a balanced training foundation. Beta — Review Required; member enrollment awaits owner approval.
Beta — Review Required. Complete sessions are available to administrators for review. Member enrollment opens only after product-owner approval.
Beginner · Intermediate
8 weeks · 4 days/week · 45–60 minutes
Full Gym · Home Gym
General Fitness · Build Strength · Build Work Capacity
Twenty Three Method · Version 0.4.0 · Programming review pending
Join WaitlistProgram overview.
Who it is for
People beginning structured functional fitness, or returning to a consistent routine with some training experience.
Expected outcomes
Intended focus: greater training consistency, foundational strength and confidence across varied movement patterns.
Prerequisites
Use the beginner options where needed. No muscle-ups, handstand walking or kipping gymnastics are required. Standard hang power clean practice requires a controlled hinge and light front-rack position.
Required equipment
Standard: dumbbells, kettlebells, stable incline or bench, rings, barbell and plates, running space, rower and BikeErg. Equipment adaptation can replace individual missing modalities; a basic pulling station remains necessary for pulling practice.
Weekly structure
Four training days with rest between the later sessions: squat + short circuit; pulling positions + aerobic base; weightlifting technique + mixed circuit; hinge + longer conditioning. Rest or easy movement on days 3, 5 and 7.
Progression model
Weeks 1–3 establish and build repeatable work. Week 4 reduces work. Weeks 5–7 rebuild and progress. Week 8 repeats submaximal week 1 benchmarks; no max-out tests.
Scaling approach
Every training day has beginner, standard and optional progression guidance. Use canonical scaling relationships and validate the entire adapted session.
Equipment alternatives
Adapt only unavailable movements with the shared substitution engine and preserve estimated work duration. Some equipment profiles cannot support every session; explicit rejection is preferable to an unrelated replacement.
Sample week
Week 1 contains four complete sessions in the private review view. Public training access awaits product-owner approval.
Before you begin.
Is this program ready to start?
Beta — Review Required. Complete sessions are available to administrators for review. Member enrollment opens only after product-owner approval.
How is a program different from a generated session?
A program is a multi-week plan with progression. A generated session is one workout selected around your time, level, equipment and preferences.
Where will release updates be shared?
Join the beta waitlist to hear when reviewed programs are ready for testing. No release date has been confirmed.
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