THRØVE
One continuous program. A new workout every day, each one built on what you've already done.
WodSpark could spit out a workout. But a workout isn't a program - I wanted something that remembers Monday when it writes Friday.
WodSpark was a generator. A good one. THRØVE is a coach.
A generator hands you a workout and forgets you. A coach remembers Monday when it writes Friday - and keeps going from there. These are separate products. The arc is what happens when “good enough” stops being enough.
Every workout has a voice
Here's where most fitness apps lose me. The workout shows up as a list. Three rounds of this, four sets of that, go. It's a spreadsheet that happens to make you sweat.
Thruster build-up, 5-5-3. Empty bar, then 65, then 85 - feel the catch.
Unbroken on the 21 if you can. Breathe at the top, not the bottom.
“The round of 15 thrusters. The first round was adrenaline. This is the truth. If you hold on here, the 9s are yours.”
Slow walk, couch stretch, dead hang. Let the spring unwind.
It doesn't pick a workout. It programs your week
A generator gives you a workout. You ask, it answers, it forgets you the second you close it. Tomorrow it starts over from nothing. That's WodSpark, and WodSpark is good at exactly that.
But a workout isn't a program. A program knows what you did Monday when it writes Friday.
So I built a coach.
THRØVE has an actual coach under the hood - built on the way top programmers in the industry actually periodize training, not a random-exercise shuffle. Before it writes your next block, it reads two things: the preferences you set, and the week you just lived. What you hit. What you skipped. What's been beat to death and what hasn't been touched. Then it programs forward.
And it never resets. It's one continuous calendar, not a stack of disconnected weeks. Every day is built on every day before it. Push too hard Tuesday and Thursday knows. Miss legs for two weeks and the coach notices before you do.
That's the whole thing, honestly. I got tired of tools that generate. I wanted one that remembers. THRØVE remembers Monday when it writes Friday - and then it remembers Friday when it writes next Wednesday, and it just keeps going
Three disciplines. One coaching system.
CrossFit
Full barbell + rig programming. Periodized strength, conditioning, and skill work built around what your box actually has.
Dumbbell
Serious training with just dumbbells. Not a downgrade from CrossFit - a different discipline with its own programming logic.
Bodyweight
No equipment, no excuses. Gymnastic progressions and conditioning that scales to any fitness level, anywhere.
The model never decided what good is. I did.
Every AI fitness app pings a model when you open it. Tap, wait, spinner, here's your AI workout - and somewhere a meter is running on every single tap. THRØVE doesn't do that.
Here's the part I'm quiet about.
I didn't call Claude once and read the results. I sat with it for weeks, one workout at a time, like a head coach sending back an assistant's programming until it's right.
Claude drafted, then graded its own work against a hundred-point rubric and rewrote itself when it fell short. Then I read every survivor. The full hour, not just the flashy part. Approve, fix, or kill.
But here's the part that's mine. Every correction became law.
- “Too many carries on a Friday, I know I'll skip it.”
- “No wall slides.”
- “Program for the room, not the podium.”
Thirty of them, each one a rule the next workout had to obey.
The model never decided what a good workout is. I did. One correction at a time, until it knew what I wanted.
Nothing shipped on its word. It shipped on mine. It's good because I corrected it into being good.
Then I shut the model off.
What you tap into already passed. Local embeddings find the right workout for where you are, your phone serves it, done. No round trip. No spinner. No meter running.
The coaching is real. The compute bill basically isn't.
