One membership, six programs

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the daily workout

We started this program writing one workout per day and this is still the workout that acts as a North Star for the rest of our programs. It is a balanced, progressive, and approachable functional strength and conditioning program. We write our workouts in 4-12 week blocks where we progress strength lifts, skill, and conditioning. You can expect to squat, press, and pull weekly but that’s not all we do. Work Capacity Wednesday is a pillar of this program which means we are also building your engines! We throw in a little strongman for fun and we dabble in skill work with low volume olympic lifting and basic gymnastics, because it’s good to learn how to move your body in new ways. But we make sure the focus remains where it has the most impact and that is on building functional strength and conditioning that will allow you to enjoy your fitness in and out of the gym!

the scaled workout

We know that not everyone has full gym access and may not be as advanced with high skill movements. We don’t think this should hold people back from getting a great workout! So we write a version of our daily workout that reduces equipment requirements and movement complexity so that you can still get in a great workout no matter your access or ability!

The TOTS Workouts

Tight on time? We’ve got you! The TOTS workouts take our daily and scaled workouts and trim them down to workouts that can be completed in around 30 minutes. We do this by removing extra work (like Olympic and skill work), shortening sets, and combining elements to make sure you get the intention of the workout even if you can’t spend an hour in the gym. TOTS is also a great option for folks who are newer to training and need an additional level of scaling beyond just the scaled workout.

Build

Build is our hypertrophy program. It’s designed off of the daily workout so many of the themes and daily structure will remain in place. You will see skill work and conditioning go away and in its place - more accessory lifting and drop sets designed to maximize muscle strength and size. This is great for folks who want an option other than functional training or who are doing conditioning already (running, biking, etc) and just need a strength program that will support their progression without over taxing them with additional conditioning and intensity.

Hyrox

Hyrox is a relatively new sport but it’s growing in popularity and participation globally! Our Hyrox program is a stand alone program designed to prepare you for your next Hyrox race or simply offer a fun new way to train. Hyrox is a 60-120 minute event that combines running with functional movements like lunges, sled pushes, burpees, and farmer’s carries. The main focus of Hyrox training is building functional strength endurance, aerobic base, and repeatability with short recovery windows. You can expect these workouts to be demanding but SUPER engaging. And whether you are preparing for a race or just training for life, you can expect to get really really fit!

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FAQ’S

  • Functional fitness enhances your ability to function as a human. It consists of movements designed to train and develop your muscles to make it easier and safer to perform everyday activities, such as picking up groceries or playing with your kids and fur babies. If this sounds foreign to you, don’t sweat it. We will help you each step of the way with our foundations program and training resources that includes a movement demo library, a handbook with a glossary of workout terms, and more.

  • This program does require some equipment. It is flexible in that you will only need a few items to get a sweat on while still offering a version for those with full access to equipment. We hope that for those who are working out from home and saving money by not paying for a gym membership, use those funds to slowly accumulate extra equipment (new or used) as your workout space allows.

    It is recommended for the Foundations course to have access to a barbell. This is a progression to practice the foundational movements with some weight once you are able to perform the movement mechanics consistently with a dowel/PVC Pipe. However, if you don’t have access or the space, you can alternatively do the dumbbell version of the movement instead (we still recommend learning the PVC/Dowel version first).

    Check out our sample week to see what kind of equipment we use and alternative options we provide in our daily programming!

    Required Equipment:

    Dumbbells 2x for each weight (we recommend having 10-35lbs for our smaller athletes and 25-50 for our larger athletes)

    Dowel/PVC pipe/ Broom or Mop stick

    A stable surface to step up/jump on. This can be a box, bench, a set of stairs if need be.

    Space to do burpees, jumping jacks, run or have a cardio machine (Rower, Bike)

    Additional Equipment:

    (We will offer limited equipment modifications for workouts programmed with this equipment)

    • Barbell

    • Bumper plate

    • Pull Up Bar (or TRX or Rings)

    • Squat Rack

    • Kettlebell

    • Bands

    • Box

    • Bench

    • Skipping Rope

  • For the daily workout each session from start to finish will take between 45-60 minutes. Each session is comprised of smaller components, so if you don’t have an hour, you can still get a great workout in.

    We offer a full equipment and scaled/limited equipment option each day as well as strategically shortened versions of the workout (TOTS) for when you need to get in and out of the gym in 30 minutes or less.

    We program 5 workouts a week as we want you to go out and USE your fitness with activities you enjoy to do outside of the gym. We also offer in our training resources how to use our program if you only can workout 2-3 times a week.

    Check out our sample week to see what the daily structure and volume will typically look like.

  • We hate to see you go, but if you would like to cancel your membership, you can do so from the membership page found in the My Dashboard menu of your account. Please cancel 24 hours before your renewal date. There are no refunds once a membership is charged.

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Member testimonials

  • This programming is amazing! It is well balanced, fun, fully customizable, and progressive! I have made more strength training gains with this program in 6 months than with any other program. It is easy to be consistent because I actually look forward to doing the workout and I can do the work outs on my busy schedule at my own pace, time, and with my own modifications.

    Dagny L.

  • TFF has made me a much SMARTER athlete. I'm now better at scaling and resting appropriately, and adjusting intensity as necessary. I know when to push and when to pull back. When you learn to dial training in specifically for yourself through the programming and coaching - that's when the magic happens. Not many programs do that.

  • The programming and periodization cycles are designed with a level of depth and structure I would never be able to create on my own. The difference a structured resistance training program to my overall health and fitness has been enormous. And I've learned we can be much stronger than we think are. I will turn 40 in two weeks and am in the best shape of my life.

    Susannah R.

  • I have been blown away by how motivated I feel, how strong I am getting and how much my conditioning has improved! I have been able to lift more than I thought possible and engage in exercise modalities I never thought I would enjoy. The guidance and support has been unreal. I absolutely love it and would highly recommend TF for anyone wanting to change how they look and, more importantly, how they feel.

    Shayda .

  • I'm a 40+ working mom who has been lifting and working out regularly for decades, though I was not seeing the strength or fitness gains I did in my 20s and 30s. Since joining Tactic, I've gained so much strength, confidence, and my knee no longer hurts. I can squat more than ever. I'm not my 25-year-old self anymore, but if I met her, I could easily deadlift her at least 15 times.

    Leslie N.

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