Strength
Quiet Floor
Tempo squats, split squats and a slow push-up ladder. Written for a flat where someone is asleep next door: nothing leaves the ground.
Library
Thirty-six sessions, each written once
The library is a finished shelf. Each session is written as a whole, used by members, and then edited if the notes from the week say it ran long, felt thin, or asked for a piece of kit nobody had. We do not assemble work from a bank of blocks at the moment you open the app.
Twelve of the thirty-six are on this page so you can see the grain of the writing. The other twenty-four follow the same rules: a date, a room, a swap list, and a person who has done the session before it went out.
Browse
Sessions members meet first
Filter if you like. Without JavaScript the chips hide and every card stays visible, which is the honest default.
Strength
Two Bells
Swings, front rack carries and a short press block. The carry sets are the point; the presses are there to make you honest about posture.
Conditioning
Stairwell Twenty
Eight ascents with a walking descent. Paced so the last ascent looks like the first.
Conditioning
Dawn Loop
An easy run broken by four two-minute lifts in effort. Built for the hour before the heat arrives.
Mobility
Hip Hour (short form)
Ninety-second holds through hips and ankles with breathing counts. Useful after a day of sitting.
Mobility
Desk Shoulders
Wall slides, band pull-aparts and thoracic rotations. Can be done barefoot in an office corner.
Conditioning
Row Thirty
Five blocks of five hundred metres with a fixed rate and a long, boring rest. The rest is the training.
Travel
Hotel Room Set
Fits a two-metre strip of carpet. No jumping, no noise, no equipment to pack.
Travel
Luggage Carry
Loaded carries and hinges using whatever you travelled with. Written after a member asked what to do in Kuala Lumpur with one bag.
Strength
Slow Hinge
Six sets of five on the hinge with a four-second lower, then a single accessory. Short on volume, long on attention.
Recovery
Evening Unwind
Breathing, long hamstring and calf holds, and a legs-up-the-wall finish. Scheduled on Sundays by default.
Recovery
Heat Week
The session we drop in when sleep has been poor or the week has been punishing. Half the load, the same structure.
Upkeep
How the library is maintained
Once a month we pick one session that collected the most notes and rewrite it. The old version stays in your archive, so a fortnight you already completed does not change behind you. The new version goes out with a short line in the journal explaining what moved: a rest that was too short, a swap that nobody used, a cue that was unclear on the floor.
New sessions arrive two or three at a time, never as a dump of twelve. That pace lets us walk each one before it sits on the shelf. The total stays at thirty-six on the public list; older pieces rotate into the member archive rather than piling up as unread options.
Kit
Equipment you might need
Most of the library runs on a floor and a little time. The pieces below widen the work. Each one has a swap if you do not own it.
Load
Dumbbells or bells
A pair of modest dumbbells covers most loaded sessions. A kettlebell can stand in; a backpack with books can stand in for carries. The swap list names the substitute on the same line as the original.
Outdoors
A path you already use
Dawn Loop and similar pieces ask for a route you can repeat. A park path, a quiet estate loop, or the Rail Corridor are enough. If rain closes it, the indoor swap is already written.
Indoor
A quiet indoor strip
Bands hang on a door hook. A mat marks the floor. Desk Shoulders and Quiet Floor were written for rooms like this: a corner, a wall, and neighbours who would rather not hear jumps.
Travel
Hotel carpet and a bag
Travel sessions assume a two-metre strip and whatever went in the suitcase. There is no rowing machine in a hotel, and we do not pretend there is. Luggage Carry exists because someone asked from Kuala Lumpur.
Ready to use the full library
Membership opens the thirty-six sessions, the daily write, and the weekly read. Intake for the coming month is listed on the membership page.