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Melt Programming

Functional Fitness, Strength & Conditioning

Coach

Matt Kunkel

No one is coming to save you.

The Melt Programming All Access Plan gives you every program under one membership: MetCon, Full Body Strength, Push/Pull/Leg Day, Hybrid, and Melt 30. Perfect if you want options, structure, and the freedom to train based on how you feel that day. This is the ultimate, completely customizable fitness program.

Who it's for: Busy parents and professionals who want to get stronger, leaner, and fitter without being boxed into one style... and without needing three hours a day to train.

Why?

✔️ Train for Any Goal - Fat loss, muscle gain, conditioning, running… it’s all covered. ✔️ Total Flexibility - Swap programs anytime based on your schedule or energy. ✔️ Never Plateau - Rotate strength, conditioning, and cardio to stay challenged. ✔️ Best Value on Melt - Five full, comprehensive programs for the price of one.

👉 Join 400+ everyday athletes and train smarter with the All Access membership.

$16 / mo

Start My 7-Day Free Trial

MetCon Program

Strength + conditioning without the burnout of traditional CrossFit. 5 training days, 1 active recovery, 1 rest. 30-60 min sessions, warmups, compound lift before every WOD, optional extra credit (running/machine intervals, hyrox, CrossFit skills, oly lifting, etc), daily hard-hitting MetCons, and bonus accessory strength work. Includes video demos, coach notes, and movement subs/modifications.

Full Body Strength Program

Build muscle, strength, and power through progressive overload without wasting time in the gym. 5 strength days per week, 30-60 min sessions, warmups, a main compound lift every day, smart supersets, hypertrophy accessories, and intentional progression. Includes video demos, coach notes, rep/weight guidance, and movement subs/modifications.

Hybrid Program

Become a stronger, faster runner without sacrificing muscle or strength. 3 full body strength days + 3 run days (base, speed/tempo, long run). 30-60 min sessions with warmups, intentional strength progressions, smart accessory work, pacing guidance, and clear time/mileage targets. Includes video demos, coach notes, and movement subs/modifications.

Push/Pull/Leg Day Program

Build muscle, strength, and definition with a simple, effective split. 6 training days per week (2 Push, 2 Pull, 2 Leg), 45-60 min sessions, warmups, a main compound lift each day, targeted hypertrophy work, supersets, and progressive overload baked in. Includes video demos, coach notes, rep/weight guidance, and movement subs/modifications.

Melt 30 Program

Get strong, fit, and consistent in just 30 minutes a day. Minimal equipment, 6 days per week. Warmups, strength work, conditioning circuits, and core finishers designed for busy parents and professionals. Every workout is 30 minutes or less. Includes video demos, coach notes, and movement subs/modifications.

Features

Direct Coach Support

Message Coach Matt anytime inside the app - get quick answers, clarification, and support so you never feel stuck or confused.

Programming 7 days per week

Daily strength, conditioning, and optional recovery sessions so you always know exactly what to do - no guessing, no wasted time, no burnout.

Coaching Notes & Training Strategy

Every session includes intent, pacing cues, weight guidance, and smart progression so you know exactly how to train for the best results.

Exercise Video Guidance

Every movement has a video demo so you never have to guess how to perform an exercise.

Structured Daily Sessions

Every session is laid out clearly with step-by-step structure, timing, and instructions so you can show up, follow the plan, and get to work.

Committed Community and Teammates

A supportive community of everyday athletes who train hard, share wins, and keep each other consistent.

Delivered through TrainHeroic

All your training in one app - easy logging, video demos, coaching notes, and daily sessions delivered straight to your phone.

Equipment

Required

Equipment varies by program - you'll never need more than a pair

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2024-2-5 | Minimal Equipment

Uncategorized

Minimal Equipment 03

Warmup Open Hips 3 Rounds 5 Air Squat 5 Push Up 5 Box Step Up 20 RFT (Rounds for time) 8 Push Up 10 Box Step Up 10 Box Jump 5 Burpee 15 Air Squat

Sunday

Push Day 11

BB Bench Press Melt Programming

4 x 12

DB Strict Shoulder Press Melt Programming

4 x 12

DB Incline Chest Press Melt Programming

4 x 12

Dip

4 x 6

DB Chest Fly Melt Programming

4 x 12

DB Overhead Tricep Extension

Push Up Melt Programming

4 x MAX

Sunday

Full Body Strength 16

DB Heel Elevated Goblet Squat Melt Programming

4 x 15

DB Single Arm Kneeling Shoulder Press Melt Programming

4 x 12

DB Decline Chest Press Melt Programming

4 x 12

BB Romanian Deadlift Melt Programming

4 x 12

DB Tricep Extension Melt Programming

BB Bicep Curl Melt Programming

4 x 12

Bicycle Sit Up Melt Programming

4 x 50

Monday

2024-2-6 | MetCon

MetCon

Warmup 3 Rounds 100m Run 2 DB Alt Hang Snatch 2 Burpee 2 DB Single Thruster Compound Lift before the WOD BB Back Squat 5 Reps at 80% of 1RM (1 rep max) 5 Reps at 80% of 1RM 5 Reps at 80% of 1RM 5 Reps at 80% of 1RM 5 Rep at 80% of 1RM MetCon BEGINNER - Scaled Buy In 600m Run Then, 20-14-8 DB Alt Hang Snatch (40/20 lb) Burpee Over DB DB Single Thruster (40/20 lb) Then, 200m Run Then, 8-14-20 DB Alt Hang Snatch (40/20 lb) Burpee Over DB DB Single Thruster (40/20 lb) Cash Out 600m Run INTERMEDIATE - Rx Buy In 800m Run Then, 22-16-10 DB Alt Hang Snatch (50/30 lb) Burpee Over DB DB Single Thruster (50/30 lb) Then, 400m Run Then, 10-16-22 DB Alt Hang Snatch (50/30 lb) Burpee Over DB DB Single Thruster (50/30 lb) Cash Out 800m Run ADVANCED - Rx+ Buy In 1,000m Run Then, 24-18-12 DB Alt Hang Snatch (50/30 lb) Burpee Over DB DB Single Thruster (50/30 lb) Then, 600m Run Then, 12-18-24 DB Alt Hang Snatch (50/30 lb) Burpee Over DB DB Single Thruster (50/30 lb) Cash Out 1,00m Run Bonus Accessory Work (after WOD) 4 Rounds 12 BB Romanian Deadlift 12 DB Goblet Squat

Monday

2024-2-6 | Minimal Equipment

Uncategorized

Minimal Equipment 04

Warmup Stretch Hamstrings and Glutes 3 Rounds 5 Push Up 6 Reverse Lunge 5 Box Jump 5 Sit Up 4 RFT (ROUNDS FOR TIME) 15 Box Jump 10 Push Up 5 Burpee 10 Butterfly Sit Up 15 V Up 10 Reverse Lunge 5 Burpee

Monday

Pull Day 11

Strict Pull Up Melt Programming

3 x 5

BB Deadlift Melt Programming

4 x 12

Bent Over DB Row

4 x 12

DB Incline Bicep Curl Melt Programming

4 x 12

BB Bicep Curl Melt Programming

4 x 12

DB Single Bicep Curl Melt Programming

4 x 12

Monday

Full Body Strength 17

DB Dual Rear Foot Elevated Split Squat Melt Programming

4 x 12

DB Side Raise Melt Programming

4 x 15

DB Incline Chest Press Melt Programming

4 x 12

DB Single Arm Bent Over Row Melt Programming

4 x 12

DB Overhead Tricep Extension

4 x 12

DB Dual Hammer Curl Melt Programming

4 x 12

V-Ups

4 x 20

Tuesday

2024-2-7 | MetCon

MetCon

Warmup 3 Rounds 4 BB Deadlift (empty bar) 4 Calories - Air Bike 4 Push Up 4 BB Power Clean (empty bar) Compound Lift before the WOD BB Bench Press 5 Reps at 80% of 1RM (1 rep max) 5 Reps at 80% of 1RM 5 Reps at 80% of 1RM 5 Reps at 80% of 1RM 5 Rep at 80% of 1RM MetCon BEGINNER - Scaled 12 Minute AMRAP 10 BB Deadlift (155/105 lb) 10/6 Calories - Air Bike 5 Handstand Push Up OR 5 Feet Elevated Pike Push Up 5 DB Devil Press (40/20 lb) -Rest 4 Minutes- 12 Minute AMRAP 10 BB Power Clean (95/65 lb) 10/6 Calories - Air Bike 5 Burpee Pull Up 5 DB Thruster (40/20 lb) INTERMEDIATE - Rx 12 Minute AMRAP 10 BB Deadlift (185/125 lb) 10/6 Calories - Air Bike 5 Handstand Push Up OR 5 Feet Elevated Pike Push Up 5 DB Devil Press (50/30 lb) -Rest 4 Minutes- 12 Minute AMRAP 10 BB Power Clean (115/80 lb) 10/6 Calories - Air Bike 5 Burpee Pull Up 5 DB Thruster (50/30 lb) ADVANCED - Rx+ 12 Minute AMRAP 10 BB Deadlift (225/155 lb) 10/6 Calories - Air Bike 5 Handstand Push Up 5 DB Devil Press (60/40 lb) -Rest 4 Minutes- 12 Minute AMRAP 10 BB Power Clean (135/95 lb) 10/6 Calories - Air Bike 5 Burpee Pull Up 5 DB Thruster (60/40 lb) Bonus Accessory Work (after WOD) 4 Rounds 10 DB Chest Press 10 DB Chest Fly 10 Push Up

Tuesday

2024-2-7 | Minimal Equipment

Uncategorized

Minimal Equipment 05

Warmup 3 Rounds 5 Air Squat 5 Push Up 5 Burpee 34 MINUTE AMRAP 20 Air Squat 20 Alternating Jump Lunge 20 Push Up 20 DB Shoulder to Overhead (30/15 lb) 20 Walking Lunge (10 each leg) 20 Mountain Climber 20 Burpee (no jump)

Tuesday

Leg Day 11

BB Back Squat Melt Programming

5 x 5

BB Romanian Deadlift Melt Programming

3 x 6

DB Lunge

3 x 8

DB Heel Elevated Goblet Squat Melt Programming

3 x 10

Calf Raise

3 x 10

Tuesday

Full Body Strength 18

BB Front Squat Melt Programming

4 x 12

DB Strict Shoulder Press Melt Programming

4 x 12

BB Bench Press Melt Programming

4 x 12

BB Deadstop Row Melt Programming

4 x 12

BB Skull Crusher Melt Programming

4 x 12

DB Bicep Curl Melt Programming

4 x 12

Hanging Knee Raise Melt Programming

4 x MAX

Wednesday

2024-2-8 | MetCon

MetCon

Warmup 3 Rounds 4 Burpee 20 Single Under 4 Calories - Any Machine Compound Lift before the WOD 3 Sets x 12 Reps DB Single Arm Bent Over Row (each arm) Superset With 3 Sets x 5 Reps Pull Up (strict/banded/jumping) MetCon BEGINNER - Scaled FT (For Time) 15-12-9-6-3 Burpee 150-120-90-60-30 Single Under 25-20-15-10-5 Calories - Any Machine INTERMEDIATE - Rx FT (For Time) 21-18-15-12-9 Burpee 200-160-120-80-40 Single Under 30-25-20-15-10 Calories - Any Machine ADVANCED - Rx+ FT (For Time) 24-21-18-15-12 Burpee 250-200-150-100-50 Single Under 30-25-20-15-10 Calories - Any Machine Bonus Accessory Work (after WOD) 3 Rounds 10 BB Bent Over Row 10 DB Deadlift

Wednesday

2024-2-8 | Minimal Equipment

Uncategorized

Minimal Equipment 06

Warmup Open up hips 3 Rounds 5 Burpee 5 Box Jump Run 100m 28 MINUTE EMOM 1) 200m Run 2) 15 Up Down 3) 45 Second Plank 4) 14 Box Step Up (24/20 in)

Wednesday

Push Day 12

Barbell Incline Bench Press

5 x 5

Seated DB Press

3 x 8

DB Decline Chest Press Melt Programming

3 x 8

Close Grip Bench Press

3 x 8

DB Tricep Extension

3 x 8

BB Strict Shoulder Press

5 x 5

Wednesday

Full Body Strength 19

BB Front Foot Elevated Reverse Lunge Melt Programming

4 x 12

DB Front Raise Melt Programming

4 x 12

DB Chest Fly Melt Programming

4 x 12

Strict Pull Up Melt Programming

4 x MAX

Elbows Out DB Tricep Press

4 x 12

DB Incline Bicep Curl Melt Programming

4 x 12

Plank Hold Melt Programming

3 x 60

Thursday

2024-2-9 | Active Recovery

Conditioning

Active Recovery 01

30 Minute EMOM 1) 10 Slow Squat 2) 30 Second Plank 3) 10 Push Up 4) Run 100m 5) 15 Sit Up

Thursday

Pull Day 12

DB Shrug

4 x 12

DB Pullover

4 x 12

Chin Up Melt Programming

3 x 5

BB Deadstop Row Melt Programming

4 x 12

DB Dual Hammer Curl Melt Programming

4 x 12

Incline DB Row

4 x 12

Thursday

Full Body Strength 20

BB Back Squat Melt Programming

4 x 12

BB Upright Row Melt Programming

4 x 12

Barbell Incline Bench Press

4 x 12

DB Good Morning

4 x 12

Tricep Pushdown

4 x 12

DB Single Bicep Curl Melt Programming

4 x 12

Russian Twist

4 x 50

Friday

2024-2-10 | MetCon

MetCon

Warmup 3 Rounds 2 Pull Up 4 DB Chest Press 6 American KB/DB Swing Compound Lift before the WOD 12 Minute EMOM 1) 12 BB Skull Crusher 2) 12 DB Hammer Curl 3) 4 Chin Up MetCon BEGINNER - Scaled 5 RFT (Rounds For Time) 5 Pull Up (strict or assisted) 10 DB Chest Press (40/20 lb) 15 American KB/DB Swing (35/15 lb) 20/15 Calories - Row OR Ski -Rest 1:00 b/t rounds- INTERMEDIATE - Rx 5 RFT (Rounds For Time) 5 Pull Up (strict) 10 DB Chest Press (50/30 lb) 15 American KB/DB Swing (53/35 lb) 20/15 Calories - Row OR Ski -Rest 1:00 b/t rounds- ADVANCED - Rx+ 5 RFT (Rounds For Time) 5 Pull Up (strict) 10 DB Chest Press (60/40 lb) 15 American KB/DB Swing (70/53 lb) 20/15 Calories - Row OR Ski -Rest 1:00 b/t rounds- Bonus Accessory Work (after WOD) 4 Rounds 8 BB Bicep Curl 8 Banded Tricep Pressdown OR 8 Dips

Friday

2024-2-10 | Minimal Equipment

Uncategorized

Minimal Equipment 07

Warmup 3 Rounds 4 DB Thruster 4 Burpee 4 Squat Jump 8 RFT (ROUNDS FOR TIME) 8 DB Dual Front Squat 8 DB Dual Thruster 8 DB Dual Shoulder to Overhead 8 DB Dual Reverse Lunge 8 Burpee 8 Butterfly Sit Up 8 Push Up 8 Squat Jump Aim to finish around 30 minutes. This one was a crazy burner!

Friday

Leg Day 12

Single Leg RDL

3 x 12

DB Step Up

3 x 12

DB Dual Front Squat Melt Programming

3 x 12

DB Rear Foot Elevated Split Squat

3 x 12

Barbell Hip Thrust

3 x 12