Programs
Structure, from the app that hates rigid plans.
A Kronos program is an arc: base weeks, build weeks, a deload when you’ve earned it, a test at the end. What it is not is a PDF. Every session inside the arc is still written on the day, for your equipment, your minutes and what you did last time. Miss a Tuesday and the program bends instead of breaking.
- On the shelf
- 16 programs
- Length
- 2 to 8 weeks
- Cadence
- 2 to 5 days a week
- Start with no gear
- 9 of them
The shelf
Sixteen ways in.
Your first month of real training. Kettlebells, programmed properly. The strength work runners skip. Eight weeks of iron. Each one filtered to your gear before you ever see it, so the shelf never offers you a barbell program you can’t run.
Start here 3
The Reset
Ease back in
2 weeks · 2 / 3 days a week · Beginner
Adapts to your gear
See the program →
The Core
Abs, back and core
2 weeks · 4 / 5 days a week · Beginner
Adapts to your gear
See the program →
The First Rep
Start training properly
4 weeks · 2 / 3 days a week · Beginner
Adapts to your gear
See the program →
Get strong 5
The Foundation
Get strong on the basics
4 weeks · 3 / 4 days a week · Intermediate
Needs dumbbells
See the program →
The Build
Get strong and fit
4 weeks · 3 / 4 days a week · Intermediate
Needs dumbbells
See the program →
The Lift
Get stronger lifting heavy
6 weeks · 2 / 3 / 4 days a week · Intermediate
Needs dumbbells
See the program →
The Prime
Strength and balance
6 weeks · 2 / 3 / 4 days a week · Intermediate
Adapts to your gear
See the program →
The Architect
Build muscle
8 weeks · 3 / 4 days a week · Intermediate
Needs dumbbells
See the program →
Sculpt and tone 3
The Burn
Get fitter in 30 minutes
4 weeks · 3 / 4 days a week · Intermediate
Adapts to your gear
See the program →
The Tone
Tone your whole body
4 weeks · 3 / 4 days a week · Intermediate
Needs dumbbells
See the program →
The Sculpt
Glutes and lower body
6 weeks · 2 / 3 / 4 days a week · Intermediate
Needs dumbbells
See the program →
Build your engine 5
The Bell
Get strong with kettlebells
4 weeks · 3 / 4 days a week · Intermediate
Needs kettlebells
See the program →
The Shred
Do more, recover faster
6 weeks · 3 / 4 / 5 days a week · Intermediate
Adapts to your gear
See the program →
The Stride
Strength for runners
4 weeks · 2 / 3 days a week · Intermediate
Adapts to your gear
See the program →
The Engine
Build strength and stamina
6 weeks · 3 / 4 days a week · Intermediate
Adapts to your gear
See the program →
The Iron
Build all-round fitness
8 weeks · 5 days a week · Intermediate
Adapts to your gear
See the program →
In the app
The shelf, the arc, the day.
What makes it a program and not just four weeks of workouts.
It has an arc.
Base weeks to settle in, build weeks that push, a deload that lets it land, and a test at the end so you finish with a number, not a feeling.
It lands on your days.
Sessions drop on the days you chose, at the cadence you chose. Life happens anyway, so the week has grace built in rather than a guilt spiral.
It’s still Kronos.
Day 14 is written on day 14: your equipment that morning, the time you actually have, the sets you actually logged. The arc holds the shape; the engine writes the work.
And because a program runs on the same rails as a challenge, every one of them takes a crew: share one code and your friends run the same arc beside you, scored automatically.
Two minutes of questions.
A program that fits.
Tell us your gear, your days and your goal, and we’ll match you to the right one. Free to start, no subscription, and the paywall can wait until you’re convinced.
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