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TWW Daily | Perform + Pace

Daily Workouts - Train with Wes

Functional Fitness, General Fitness, Multi-sport, Strength & Conditioning, Strongman, Gymnastics, Endurance, Marathon
Coach
Wes Kosel

Build Your Fitness. Build Your Engine.

Two daily training tracks. One membership. A complete approach to fitness.

TWW Perform develops strength, conditioning, and all-around athleticism. TWW Pace develops your aerobic engine through running, cycling, rowing, skiing, and other endurance training.

Follow either track individually or combine both to build a stronger, fitter, more capable athlete.

Includes: Full access to TWW Perform + Full access to TWW Pace along with daily programming, three equipment options for TWW Perform, multiple endurance training modalities for TWW Pace, TrainHeroic app access, and exercise video guidance.

$15 / mo
Start My 7-Day Free Trial
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BUILD COMPLETE FITNESS
You don't have to choose between being strong and having endurance. You can develop both. Perform & Pace brings together two complementary training tracks designed to help you become a well-rounded athlete. Whether your goal is to get stronger, improve your conditioning, become a better runner, or feel more capable in everyday life, TWW gives you the structure to keep progressing.
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TWW PERFORM | TRAIN TO BE WELL-ROUNDED
Develop all-around strength, functional fitness, and athleticism through structured programming. Training focuses on: Strength and resistance training. Power, explosiveness, and athletic movement. Functional conditioning and work capacity. Gymnastics and bodyweight movements. Every Perform workout includes three options: Full Equipment, Dumbbell Only, & Bodyweight Only.
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TWW PACE | TRAIN TO GO FARTHER
Develop your aerobic fitness and endurance through daily aerobic conditioning workouts. Training includes: Running, cycling, rowing, skierg, & bodyweight cardio. Whether you're training for a race, improving your cardiovascular fitness, or building a bigger engine, Pace gives you structured endurance work with different modalities to fit your goals and equipment.
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TWO TRACKS. ONE GOAL. COMPLETE FITNESS.
Use Perform to build strength, capacity, and athleticism. Use Pace to develop your aerobic engine and endurance. Combine both to create a balanced training routine that prepares you for more than just one type of workout. Follow the tracks independently or use them together to complement your existing training.
Features
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Three Perform Workout Options
Full equipment, dumbbell only, and bodyweight only versions help you train wherever you are.
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Programming 7 days per week
Fresh Perform and Pace programming throughout the week, giving you the flexibility to choose how and when you train.
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Multiple Endurance Modalities
Build your aerobic engine through running, cycling, rowing, skiing, and bodyweight cardio.
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Exercise Video Guidance & Daily Warm-Ups
Access movement demonstrations to help you understand and execute your workouts. Daily warm-ups help prep your body for the workout.
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Coach-Designed Programming
Programmed by Wes Kosel, NSCA Certified Strength and Conditioning Specialist and Personal Trainer with more than 15 years of coaching experience.
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Coach Access
This is a huge separator between TWW and other programs. You have text access through the app for workout guidance and tips.
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Two Complete Training Tracks | TrainHeroic App
Get access to both TWW Perform & TWW Pace with one membership. View workouts, log performance, and track progress through the TrainHeroic App.
Equipment
Required
FULL EQUIPMENT OPTION AVAILABLE // DUMMBELL ONLY OPTION AVAILABLE // NO EQUIPMENT OPTION AVAILABLE
Recommended
CARDIO EQUIPMENT (ROW, BIKE, SKI) // ABILITY TO RUN (INDOORS OR OUTSIDE) // DUMBBELLS or KETTLEBELLS // PULL-UP BAR // BARBELL & WEIGHTS
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
11.11.26 | TWW PERFORM

FULL EQUIPMENT OPTION

A

5 Rounds for Time 7 Hang Power Snatches (115/75) 7 Pull-Ups

DUMBBELL ONLY OPTION

B

5 Rounds for Time 7 DBL DB Hang Power Snatch (35s/20s) 14 Plank DB Rows

BODYWEIGHT ONLY OPTION

C

5 Rounds for Time 7 Burpees to Target :30 Hollow Hold

Sunday
11.11.26 | TWW PACE

A

Stairs

@ 60:00

Sunday
11.11.2026

Warm-Up

A

3 Rounds 20 Mountain Climbers :20/:20 Lunge Stretch 10 Plank to Down Dog :20 Bottom of Squat Hold

Monday
11.12.26 | TWW PERFORM

FULL EQUIPMENT, DUMBBELL ONLY, & BODYWEIGHT ONLY OPTIONS

A

4 Rounds for Time :60 Wall Sit 400m Run

Monday
11.12.26 | TWW PACE

A

SkiErg

3 x 9:00

Monday
Warm-Up

Warm-Up

A

5 Min AMRAP 10 Air Squats 100m Run 10/10 Leg Swings

Tuesday
11.13.26 | TWW PERFORM

FULL EQUIPMENT OPTION

A

15 Min AMRAP 30 Push-Ups 20 Toes to Bar 10 Deadlifts (185/135)

DUMBBELL ONLY OPTION

B

15 Min AMRAP 30 Push-Ups 20 V-Ups 10 DB Deadlifts (50s/35s)

BODYWEIGHT ONLY OPTION

C

15 Min AMRAP 30 Push-Ups 20 V-Ups 20 Glute Bridges

Tuesday
11.13.26 | TWW PACE

Circuit

A

6 Rounds (30 Min) 1 Min Jog or Jog in Place 1 Min Jumping Jacks 1 Min Side Shuffles 1 Min Burpees 1 Min Lunge Jumps

Tuesday
Warm-Up

Warm-Up

A

4 Rounds 5 Knee Push-Ups 5 Alternating Tuck-Ups :20 Tuck Hold 5 Bodyweight Good Mornings

Wednesday
11.14.26 | TWW PERFORM

FULL EQUIPMENT OPTION

A

3 Rounds 16 Alternating Front Rack Reverse Lunges (155/105) Accumulate :30 L-Sit Hold after each set (rings, floor, etc.)

DUMMBELL ONLY OPTION

B

3 Rounds 16 Alternating DB Front Rack Reverse Lunges (50s/35s) Accumulate :30 Tuck Hold after each set

BODYWEIGHT ONLY OPTION

C

3 Rounds 16 Alternating Bodyweight Reverse Lunges Accumulate :30 Tuck Hold after each set

Wednesday
11.14.26 | TWW PACE

A

Assault Bike

1 x 25:00

B

Run

@ 25:00

Wednesday
Warm-Up

Warm-Up

A

6 Min EMOM 1) Squat Lunge Lunge 2) Sit-Ups

Thursday
11.15.26 | TWW PERFORM

FULL EQUIPMENT OPTION

A

10 Min AMRAP 10/8 Calorie Row 8 Handstand Push-Ups

DUMBBELL ONLY OPTION

B

10 Min AMRAP 100m Run 8 DB Push Press (50s/35s)

BODYWEIGHT ONLY OPTION

C

10 Min AMRAP 100m Run 8 Handstand Push-Ups

Thursday
2026-11-15

A

Run

@ 65:00

Thursday
Warm-Up

Warm-Up

A

5 Min AMRAP :30 Run or Row 8 Inchworms to Push-Up :30 Handstand Hold

Friday
Warm-Up

Warm-Up

A

5 Min AMRAP 5/5 Leg Swings 10 Squat Jumps 10 Bodyweight Good Mornings

Friday
11.16.26 | TWW PERFORM

FULL EQUIPMENT OPTION

A

3 Rounds for Time: 50 Air Squats 7 Pull-Ups 10 Hang Power Cleans (135/95)

DUMBBELL ONLY OPTION

B

3 Rounds for Time: 50 Air Squats 14 DB Bent Over Rows (50s/35s) 10 DB Hang Power Cleans (50s/35s)

BODYWEIGHT ONLY OPTION

C

3 Rounds for Time: 50 Air Squats 14 Slow Plank Shoulder Taps 10 Glute Bridges

Friday
11.16.26 | TWW PACE

Circuit

A

4 Sets for Time: 200m Jog (Slow) 400m Run (Steady) 100m Jog (Slow) 100m Sprint (Fast) Total is 800m per set (2 Miles Total)

Saturday
Warm-Up

Warm-Up

A

5 Min AMRAP :30 Run 8 Russian KB Swings or Bodyweight Good Mornings 30 Jumping Jacks

Saturday
11.17.26 | TWW PERFORM

FULL EQUIPMENT OPTION

A

4 Rounds for Time 400m Run 21 Russian KB Swings (53/35)

DUMBBELL ONLY OPTION

B

4 Rounds for Time 400m Run 21 Russian DB Swings

BODYWEIGHT ONLY OPTION

C

4 Rounds for Time 400m Run 15 Broad Jumps

Saturday
11.17.26 | TWW PACE

A

Rowing

6 x 500

Coach
More from Daily Workouts - Train with Wes
coach-avatar Wes Kosel

Head Coach & Trainer | BS Exercise Science | M.Ed Physical Education NSCA-CPT (Certified Personal Trainer) NSCA-CSCS (Certified Strength & Conditioning Specialist) USAW-L1 CrossFit-L1 ACE Senior Fitness Specialist 15+ years experience Former collegiate basketball and strength coach

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TWO TRAINING TRACKS. ONE MEMBERSHIP.

Build your strength. Develop your engine. Become a more capable athlete. The best day to start your new fitness routine is today. I'll see you in the gym.

Start My 7-Day Free Trial
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FAQs
Do I get access to both Perform & Pace?
Yes! One membership includes full access to both training tracks.
Do I have to complete both tracks every day?
No. You can follow Perform, Pace, or combine them based on your schedule and goals.
Do I need a full gym membership?
No. Perform includes full equipment, dumbbell-only, and bodyweight-only options. Pace also incorporates different endurance modalities.
Is this appropriate for beginners?
Yes. The programming is designed for people with different fitness backgrounds. Choose appropriate options, adjust intensity and weights prescribed, and progress at your own pace.
Can I use this alongside my current training?
Yes. You can use either track to supplement your existing routine or follow both as your primary training structure. Be mindful of recovery and total training volume.
How are workouts delivered?
All programming is delivered through the TrainHeroic app, where you can view workouts, access exercise videos, and track your performance.
How much does membership cost?
One membership to TWW Daily includes both TWW Perform and TWW Pace for $15 per month. You can save by purchasing a full year of access in advance. New members can start with a 7-day free trial.
How much time do workouts take?
Workout duration varies based on the session and training track. You'll find a mix of shorter training sessions and longer endurance workouts so you can build fitness around your schedule.
Do I need to be an experienced athlete?
No. TWW Daily is designed for a range of fitness backgrounds. Workout options, scaling, and intensity adjustments allow you to train at an appropriate level and progress over time.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

TWW Daily | Perform + Pace
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TWW Daily | Perform + Pace
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TWW Daily | Perform + Pace
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TWW Daily | Perform + Pace
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