Decoded Fitness Center
Workout of the Day

THIS WEEK'S PROGRAMMING

Coached, structured, and scalable. Check back each morning for the day's workout.

Scale Smart

MOVEMENT SCALING GUIDE

Every movement scales. Find your level — RX, Intermediate, or Beginner — plus smart options for injuries and limitations.

Decoded Fitness Center Movement Scaling Guide — RX, Intermediate, and Beginner scaling options for gymnastics, squatting, Olympic lifts, overhead, burpees, box movements, lunges, cardio, common substitutions, and an injury quick guide.

Tap the guide to open it full size.

Swap Your Cardio

DISTANCE CONVERSIONS

Approximate time equivalents across calories, rowing, ski erg, and echo bike — so you can match the intended stimulus no matter which machine you're on.

Decoded Fitness Center Distance Conversions chart — approximate time equivalents for calories (bike/row/ski), row meters, ski meters, and echo bike kilometers, with separate men's and women's targets from ~1 minute to ~60 minutes.

Tap the chart to open it full size.

New Here?

WHAT IS THE WOD?

Everything you need to know about our daily programming

It Changes Daily

Every day brings a new workout. Constantly varied functional movements keep your body adapting and your training interesting.

Everything Scales

Whether it's your first day or your thousandth, every workout is modified to match your ability. Same stimulus, different weights and movements.

Coach-Led

Every class is led by a certified coach who guides you through warm-ups, technique, and the workout itself. You're never on your own.

Track Your Progress

Log your scores, track your PRs, and follow our programming through SugarWOD. Watch yourself get stronger over time.

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