Cross-training
Log a walk or ruck any day — doesn't touch your program's rotation, just tracked alongside it for your own record and the Progress charts. (A "ruck" is just a walk while carrying extra weight, usually in a backpack — if you don't have a weighted pack, "Log a walk" is the one you want.)
Today's workout
Generates a bodyweight-only workout — rings are still available as a swap if you brought them, but nothing else (no dumbbell, band, parallettes, or ab wheel). Turning it on or off regenerates today's exercises.
Skill practice
Handstand, L-sit, planche, back lever, front lever, and muscle-up each track their own progression, separate from today's auto-generated workout — practice on your own schedule (Overcoming Gravity recommends skill work done fresh, a few times a week), log your attempt here, and the right exercise moves up on its own once you've actually earned it. Each rung needs 3 solid sessions in a row before the next one unlocks.
Today & this week
Add food
Quick add
Know the exact numbers?
Food log
Generate a new program
Upload a program
Saved programs
Exercise library
Coach's note
Log weight
Body composition
Daily check-in
Optional — quick signal so the Coach can spot patterns over time. Separate from the "what happened?" prompt that can pop up after an unusual weigh-in above — this one's for logging how you're doing every day, swing or no swing.
This week
Your journey so far
Weight trend
Body-fat trend
Waist trend
Weight-loss pace
Weekly workouts
Weekly walk/ruck minutes
Recurring patterns
Reasons that have come up more than once across your weigh-in history — one-off mentions don't count as a pattern yet.
Cloud sync
Worker URL — this points the app at your Cloudflare Worker + D1 database. Data is saved here, not just in this browser, so it survives cache clears and new devices.
Backup
Manual export/import as a second safety net, independent of the cloud sync above.
Program start date
Only used by programs paced by the calendar. Programs paced by workouts (the default) ignore it. Your progress there is the workout count on the Coach tab.
Starting level per movement pattern
Sets where a fresh, never-trained muscle group begins. Once you've logged a workout for a group, this no longer touches it — auto-progression from your rep ranges takes over from there. Not sure which to pick? Beginner = you've never done structured exercise for this movement before; Intermediate = you've trained it on and off, casually, for a while; Advanced = you've followed a structured program for it before. When in doubt, pick Beginner — it's easy to move up once a few workouts feel too easy, and much safer than starting too hard. Push and pull are split into "horizontal" and "vertical" because they're trained as separate progressions: horizontal push/pull is push-ups and rows, vertical push/pull is overhead presses and pull-ups — set each independently.
Ring strap setting (push)
Only matters if you're training ring push exercises (ring push-ups, ring dips) — skip this otherwise. It tracks how horizontal your ring push-ups are set to (lower number = more horizontal = harder), separate from the beginner/intermediate/advanced level above. Auto-adjusts by 0.5 after any workout that includes a ring push exercise: hit max reps and it recommends one notch lower next time; miss and it backs off one notch higher. Push-only — pull's path to a pull-up is a different, vertical-pattern progression (dead hang → negatives → band-assisted → pull-up), not row horizontality, so it's handled by the level system above instead.
Body composition
Height is only needed if you log a waist measurement for a Relative Fat Mass body-fat % estimate. Goals (optional) power the start → goal forecast shown on the Body composition card.
Daily macro targets
New to tracking macros? A simple starting point: protein around 0.7-1g per lb of your bodyweight, calories around what keeps your weight roughly steady right now (lower it a bit if the goal is fat loss), and carbs/fat split to fill out the rest. You don't need to get this exact — log for a week or two and the Coach's weekly suggestions on the Coach tab will nudge these for you from there.