Daily
Full gym
The whole box, in one track: strength work, metcons, skill practice, and accessories. Every week planned as one piece.
AutoBox is a 1:1 coach in your pocket: it writes your training, runs the session, counts your reps, and keeps your numbers. Your job is to show up and work.
7-day free trial · $18.99/mo after · cancel anytime
AutoBox takes care of all the thinking for you. Just show up, flick on the lights, and start working.
We’ll handle all the programming: the sessions are planned, written, and waiting — warm-up to cooldown, at your level, in your numbers.
This is a real week, exactly as it lands in the app. Open any day, flip the levels — and type your 1RM to watch the plate math.
Coach’s notesThis is the cornerstone. Every percentage you'll chase for the next five weeks gets born right here, so the job today is one honest back squat single and one honest strict press triple, nothing else. That's One True Max in practice. Nothing downstream works without today's numbers on file.
Raise (3 min): easy bike, building the last minute — blood in the legs, not fatigue.
Prep (5 min): empty bar. 8 good mornings, 8 pause goblet squats, 5 tempo back squats (3 seconds down, stand fast). 30 seconds of ankle rocks each side.
Primer (4 min): load your opening 55% set and hit those 5 reps at real speed. Dial in your rack height and safety pins now — once you're chasing the single you don't want to be fussing with the rig.
Goal One clean single that's genuinely maximal — a rep you had to fight for but never lost position on.
Plate math off a 45 lb bar. In the app your logged 1RM fills this in by itself — you just load the bar.
Coach’s tip Treat every jump above 80% as its own event: full reset, full brace, one committed rep. Three to four minutes before the singles isn't loafing — it's what lets the nervous system actually deliver a max.
Goal Three unbroken reps that all look like the first one — strict, no leg drive, no back bend to sneak the last rep up.
Plate math off a 45 lb bar. In the app your logged 1RM fills this in by itself — you just load the bar.
Coach’s tip Squeeze your glutes and pull your ribs down before you press so nothing leaks into a lean-back. Finish with your head pushing through, bar stacked over mid-foot.
Bent-over DB rows — 3×10 each side, moderate and controlled.
Hollow hold — 3×30 seconds, ribs pulled down.
Couch stretch, 90s each side — the quads took the squat volume.
Doorway pec stretch, 45s each side, to open the shoulders back up after the press.
Supine spine twist, 45s each side, easy and slow.
Cut the accessory first, then trim the press warm-up to two ramp sets. The number is the whole point of today. The warm-up stays put no matter what.
One week from the Daily track. Minimal and Barbell Strength write the same days for their own gear.
The week you just read is week 1 of 6. Its benchmarks come back in week 5 — that’s how you know the cycle worked.
Already have programming? Paste it in — AutoBox structures it and tracks it like its own.*
*Anything you can type or paste.
Built the way good training has always been built: science-based, constantly varied functional work for conditioning, classic barbell periodization for strength. Waves. Training maxes. Test weeks that show your progress. Your benchmark times will speak for themselves.
Full gym
The whole box, in one track: strength work, metcons, skill practice, and accessories. Every week planned as one piece.
Dumbbells · kettlebell · jump rope
The same day’s training, written for the gear in the corner of the room. Same stimulus, less iron.
Squat · press · hinge
Four lifting days a week on wave progression. Every top set leaves you a number to beat, and test weeks make it official.
All three in every membership — one record across all of it.
Start your 7-day free trial
Download the appProp your iPhone against a wall and hit start. Rep Radar counts — squats, burpees, pull-ups, deadlifts, kettlebell swings, double-unders, twenty-plus movements, from across the room. The count is on the screen & on your watch. Your head stays in the work.
Rep Radar runs on your iPhone. Only the count survives.
The bar goes down and the PR is on the books. No notebook, no typing it in later. Your full history stays with you — and it works: percent days show up with your weights already figured.
A plan with a memory.
Tomorrow: back squat 5×3 @ 82% → 225 lb — straight from the record above.
Your numbers set tomorrow’s bar.
Your phone is across the room, counting. The watch keeps you briefed: live heart rate, your count, what’s next. When the day says run, it tracks the run — pace and distance land in your history with the rest of the workout.
Glance = count + what’s next · Wrist = HR · Runs tracked
Start your 7-day free trial
Download the appThe going rate for somebody else doing the thinking:
The programming, the camera, the watch, and the record — one membership, in your pocket.
7-day free trial
Billed through the App Store. Cancel anytime in two taps — no “retention specialist” phone call, we promise.
AutoBox is an independent product — no affiliation with CrossFit, LLC — but it’s built for athletes who came up in that world: constantly varied functional training, barbell strength, benchmarks you know by name, and every workout at four levels. If you left a box, this will feel like home.
No. Every workout ships at four levels — Level 1, Level 2, RX, and Competitor — each written out as its own complete session, not a percentage knob. Level 1 assumes you’re building from scratch: same workout, real scaling, no jargon wall. If your gear is a pair of dumbbells, the Minimal track was written for you.
Whatever you own — the programming is built around your gear, whether that’s a full rack or one pair of dumbbells. Rep Radar needs nothing but the phone already in your pocket.
It holds a standard: full reps count, half reps don’t. If it ever misreads one, just keep going — it’ll catch up.
Your full video stays on your iPhone. Rep Radar runs on-device. If you choose to create an AI highlight, selected frames and a workout summary are sent to our AI provider; the full recording is not uploaded.
No — your iPhone is the whole experience. Pair a watch if you have one and you also get live heart rate on the workout screen, at-a-glance cues, and run tracking.
Train anyway. The workout runs entirely on your phone — the clock, the counting, Rep Radar — none of it needs a connection. Score the workout, and your record catches up when you’re back online.
Yes. Paste it in — your coach’s text, a notes-app scribble, last year’s Open workout — and AutoBox structures it so it runs, scores, and records like everything else.
Download the app and tell it about your gear. Your first session is waiting for you. All you have to do is show up.
7-day free trial · cancel anytime