Hourly Station
One exercise
every working hour
Nine moves on your dip station and pull-up bar, 9am to 5pm, Monday to Friday. Log the reps, get a nudge on the hour, and watch the targets climb.
Start trackingHourly reminder
A browser notification at the top of each working hour with the exercise, grip and target.
Targets that climb
Two clean days in a row adds a rep. Hit "Failed" and the target holds instead.
Today's rotation
- 9amTempo pull-ups (3s down)Lats · control
- 10amParallel bar dipsTriceps · chest
- 11amChin-up iso holdsBiceps · grip
- 12pmCaptain's chair knee raisesLower abs
- 1pmElevated push-upsChest · shoulders
- 2pmWide-grip inverted rowsRear delts · rhomboids
- 3pmDip-bar L-sit leg raisesLower abs · quads
- 4pmDead hang + L-sit holdGrip · core
- 5pmDecompression hangSpine · grip
54 exercises in the library — each day swaps in a different variation for every slot, so no two days look the same.