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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
Access movement demonstrations to help you understand and execute your workouts.
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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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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
Monday
11.4.26 | TWW PERFORM

FULL EQUIPMENT OPTION

A

10 Minute Running Clock... Max Box Jumps (24in/20in) *Every 2 minutes, including 0:00, complete 10/8 burpees

DUMBBELL ONLY/BODYWEIGHT ONLY OPTION

B

10 Minute Running Clock... Max Squat Jumps *Every 2 minutes, including 0:00, complete 10/8 burpees

Monday
11.4.26 | TWW PACE

A

Run

1 x 3.5

Tuesday
11.5.26 | TWW PERFORM

A

Power Clean

6 x 6

B

DB Power Clean

6 x 6

C

Push-Up

5 x 6

D

Burpee

5 x 6

Tuesday
11.5.26 | TWW PACE

A

SkiErg

10 x 0:45

Wednesday
11.6.26 | TWW PERFORM

FULL EQUIPMENT OPTION

A

5-4-3-2-1 Wall Walks 25-20-15-10-5 American Kettlebell Swings (70/53) Calorie Row

DUMBBELL ONLY OPTION

B

5-4-3-2-1 Wall Walks or Inchworms 25-20-15-10-5 American DB Swings (50/35) Up Downs

BODYWEIGHT ONLY OPTION

C

5-4-3-2-1 Wall Walks or Inchworms 25-20-15-10-5 Bodyweight Good Mornings Up Downs

Wednesday
11.6.26 | TWW PACE

A

Run

1 x 4

Thursday
11.7.26 | TWW PERFORM

FULL EQUIPMENT OPTION

A

30 Min AMRAP - 12 Calorie Bike - 10 V-Ups - 15 Wall Balls - 10 V-Ups - 12 Calorie Bike Rest 1 Minute between rounds

DUMBBELL ONLY OPTION

B

30 Min AMRAP - 200m Run - 10 V-Ups - 15 DB Thrusters - 10 V-Ups - 200m Run Rest 1 Minute between rounds

BODYWEIGHT ONLY OPTION

C

30 Min AMRAP - 200m Run - 10 V-Ups - 15 Squat Jumps - 10 V-Ups - 200m Run Rest 1 Minute between rounds

Thursday
11.7.26 | TWW PACE

A

Assault Bike

@ 50, 40, 30, 20, 10

Friday
11.3.26 | TWW PACE

A

Rowing

8 x 400

Friday
11.3.26 | TWW PERFORM

FULL EQUIPMENT OPTION

A

50 Pull-Ups 800m Row 50 Pull-Ups

DUMBBELL ONLY OPTION

B

50 DB Bent Over Row 800m Run 50 DB Bent Over Row

NO EQUIPMENT OPTION

C

100 Superman Snaps 800m Run 100 Superman Snaps

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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