Solo WOD vs SevenMinutePlus

Stop guessing what to do at the gym. Solo WOD generates a high-intensity functional workout matched to how your body actually feels today — using your Whoop, Apple Watch, or HealthKit data. Recovered? Push hard. Wrecked? Scale back. The workout adapts so you don't have to. PERSONALIZED EVERY DAY • AI-generated workouts based on your readiness score (HRV + sleep + soreness) • Pick your goal: Cardio, Strength, or Hybrid • Choose your equipment: Full Gym, Home Gym, or Hotel Gym while traveling • Don't like a movement? Tap to swap it for an alternative — same volume, different exercise 268 BENCHMARK WORKOUTS • Iconic tribute workouts honoring fallen heroes: Murph, DT, Daniel, Kalsu, and more • Classic named benchmarks: Fran, Cindy, Helen, Annie, Diane, and the rest • Track your PRs on each one — see your time on Fran or your best Cindy rounds • Built for re-running: every benchmark is a recurring test of fitness A SERIOUS TIMER • For Time, AMRAP, EMOM, Tabata, Chipper — every functional training format • Big numbers, audio cues, haptic feedback • Large display mode readable from across the room • FINISH button when you bail early or finish ahead of the clock LIFT TRACKING • Log every set, weight, and rep • Automatic PR detection with progress charts • Rest timer between sets WORKOUT INTELLIGENCE • Streak tracking — keep the consecutive-days count alive • Weekly summary with average RPE • Full workout history with structured AMRAP scoring • Photo equipment scan: snap your gym, Solo WOD identifies what you have WEARABLE INTEGRATION • Whoop OAuth (recovery, sleep) • Apple HealthKit (HRV, sleep, resting heart rate) • Garmin support coming when their developer program reopens DESIGN • Premium dark interface, athletic typography • Built to be read mid-set: high contrast, no clutter • No ads, no upsells, no subscription nags For solo athletes who train in commercial gyms, garage gyms, hotel gyms, or anywhere you can move. No coach required, but Solo WOD acts like one. SOLO WOD PRO (OPTIONAL SUBSCRIPTION) Solo WOD is free to download and use. SOLO WOD Pro unlocks unlimited daily workouts, recovery-based personalization, %1RM weight prescriptions, and lift tracking. • SOLO WOD Pro Monthly — $4.99 per month • SOLO WOD Pro Yearly — $29.99 per year Payment is charged to your Apple ID at confirmation of purchase. Subscriptions renew automatically unless cancelled at least 24 hours before the end of the current period, and your account is charged for renewal within 24 hours of the end of the period. Manage or cancel anytime in Settings › Apple ID › Subscriptions. Athletes who downloaded Solo WOD before the subscription launched keep full access at no cost. Terms of Use: https://solowod.app/terms Privacy Policy: https://solowod.app/privacy Solo WOD is an independent app and is not affiliated with, endorsed by, or sponsored by CrossFit, LLC. CrossFit® is a registered trademark of CrossFit, LLC.

A seven-minute workout you can do in a hotel room, a spare bedroom, or the corner of an office. Twelve bodyweight exercises, thirty seconds each, with short rests - you need your body, a chair, and a wall. A spoken coach names each move before it starts, a quiet metronome keeps the seconds honest, and a countdown tells you when to change. You can put the phone down and never look at it. WHAT'S IN IT Three ready-made workouts: seven minutes, fourteen, or twenty-one, depending on how much you have An optional two-minute warm-up before any of them A workout builder: pick your own exercises, work and rest lengths, and number of circuits Twenty-eight hand-drawn exercise illustrations, so you can see the shape of a move at a glance A coach voice you choose, using the voices already on your device Mute the voice or the metronome independently, whenever you like BUILT TO GET OUT OF YOUR WAY No account. No subscription. No advertising. No streaks, badges, or notifications nagging you back. It also never connects to the internet - not once. That means it works on a plane, in a basement, and in airplane mode, and it means nothing you do in it is collected, uploaded, or sold. There is nothing to opt out of. WHERE THE WORKOUT COMES FROM SevenMinutePlus builds on ideas presented in a 2013 paper by Brett Klika and Chris Jordan in ACSM's Health & Fitness Journal, which set out a twelve-station circuit of bodyweight exercises - thirty seconds of work per station, with short transitions, repeatable two or three times. SevenMinutePlus is an independent app. It is not affiliated with, endorsed by, or connected to the authors, the journal, or the American College of Sports Medicine. BEFORE YOU START This app is not medical advice. Talk to your physician before beginning any exercise program. Work at your own level, and stop if you feel pain, dizziness, or shortness of breath. The paper's authors advise caution for anyone who is detrained, previously injured, or elderly, and note that the isometric holds - wall sit, plank, and side plank - are not recommended for people with hypertension or heart disease. Dynamic exercises can be substituted.