Frequently asked questions

Sword and Shield was created by fitness enthusiasts tired of fitness programming being locked behind paywalls. We wanted to make programming accessible to people of all fitness levels - for free.

iPhone: Open swordandshield.fit in Safari, tap Share, then Add to Home Screen. If shown, enable Open as Web App, then tap Add. Android: Open the site in Chrome, tap the three-dot menu, then Add to home screen → Install, or Install app. You can also use it in a web browser on your phone or computer. Saved progress is tied to your account and syncs when you sign in with the same account.

Yes. Everything is free. Our operating costs are currently $12 per year, and we have no plans to monetize the content.

Complete your profile, add any PRs you know, and explore the programs and tracks. If you don’t know your baseline numbers, establish them using an appropriate test; you don’t need to attempt a maximum lift to get started.

Workouts include a suggested experience level. Use your judgment and scale the movements, weight, or volume to match your ability.

Each program’s description lists required and suggested equipment. Check it before enrolling.

Today’s WOD is a standalone daily workout. It follows our four-phase approach to CrossFit methodology and continually evolves through that training flow. Training Programs provide structured workouts over multiple weeks. Hero WODs are named tribute workouts that you can attempt and repeat.

Yes. Some programs require a gym, but most workouts can be adapted for a home gym. We also offer a basic-training preparation track without gym equipment.

Check your spam or junk folder first. Make sure you entered the correct email address, and allow a few minutes for delivery.

On the login page, select Forgot password, enter your account email, and submit the request. Open the reset email and follow the link to choose a new password. Check spam if it doesn’t arrive.

Check your email and password, and make sure you confirmed your account. Try resetting your password. If that doesn’t help, report the issue through Feedback if you can access it.

Open Profile → Account settings. Enter your current password and choose a new email or password. Email changes require confirmation; follow the messages sent to your old and new addresses.

Your display name and submitted leaderboard scores can be visible to other users. Your detailed profile information and exercise logs are private. Other users cannot see your information or individual results inside Training Programs. Administrators can see beta activity paths and logged-PR activity, without your private program results.

Open Profile → Account settings → Delete account. Enter your current password and type DELETE to confirm. Your account and personal app records are permanently removed. Shared programs and workouts remain. Provider logs and backups may remain under their own retention policies.

We store your account email, profile information you provide, PRs, program enrollments, workout results and exercise logs, mailing preferences, feedback, and technical error records. During beta we also record visits, page paths, and activity timestamps. Our hosting, authentication, and email providers process technical and delivery logs; enabled email tracking may include opens and clicks.

Open Today’s WOD from the navigation menu.

The scheduled workout changes at midnight Eastern Time.

Reduce the weight, reps, duration, or movement difficulty. Substitute an exercise that serves a similar purpose, and record your result as scaled when you change the prescription.

Open the workout, enter the requested score and relevant details, select Rx or scaled, and save your result.

Rx means you completed the workout exactly as prescribed. Choose scaled if you changed the movements, weights, reps, or other requirements.

Yes. Open Today’s WOD → History, choose the workout, and enter your result.

Yes. You can repeat the workout. Daily WOD logging keeps one result per workout for your account; editing it updates that saved result.

Open your saved result, select Edit Result, correct the details, and save.

Open Today’s WOD → History.

Open the leaderboard inside Today’s WOD.

Timed results are displayed with faster times first. Scaled results are labeled. Compare scores using the same workout and scaling; other score types and tie handling are still being refined.

Open Training Programs, choose one that matches your goals, experience, equipment, and schedule, then select Enroll.

Read Program Intention, About This Program, Suggested Fitness Level, and the equipment information on the program page.

Follow the program’s schedule, including rest days. Choose a schedule you can sustain.

Yes, but account for the extra workload. Adjust or skip additional workouts when they interfere with your program or recovery.

Yes. You can have more than one active enrollment. Balance the combined workload and recovery.

Open your enrolled program and resume from your current session.

Use the left and right week controls. Only the selected week will appear, with expandable workout details.

Resume from your next unfinished session. After a longer break, reduce the workload if needed rather than trying to make up every missed workout.

Yes. You can perform your next session on another day, but this is not recommended. Follow the program’s schedule whenever possible.

Use the program’s advance or previous-session controls. Moving between sessions does not mean you completed them.

Use Unenroll on your current program. To switch, enroll in the program you want to follow.

Use Restart to begin a fresh run from the first session. Current workout-entry fields and run progress start fresh.

Leaving keeps your saved results. Restarting clears the current run’s fields and progress; earlier saved results remain in Run History.

Review your progress, update your PRs where appropriate, and choose a new program - or repeat the program with suitable starting loads.

The convention is sets × reps: 3 × 10 means three sets of ten repetitions.

Depending on the program, it uses a fixed weight, a percentage of your matching PR, or your previous performance and completion feedback.

It uses the PR matched to that exercise - for example, your back-squat PR for a back-squat prescription.

For a percentage-based exercise without a matching PR or previous performance, the app says “Add a record in your profile to see a target.” Add a PR in your profile or choose a suitable starting weight.

The convention is total weight, including the bar.

The convention is weight per dumbbell, unless the workout says otherwise.

PR entries support pounds and kilograms. Use the unit displayed for the workout’s prescription and record your actual load in that unit.

Use the nearest practical weight you can manage with good form, and record what you actually lifted.

Use a suitable weight and record your actual load.

Hard: you completed every set and rep, but it was challenging; the next matching progression-based exercise receives the standard increase. Comfortable: you completed everything with room to spare; the next matching exercise receives a larger increase. Missed sets/reps: you did not complete everything; the next matching exercise repeats the load unless you adjust it manually. The increase depends on the program’s settings. These choices affect load progression, not automatic movement substitutions, and do not override fixed prescriptions.

For progression-based exercises, hard gives the standard increase, comfortable gives a larger increase, and missed repeats the load unless adjusted manually. Fixed prescriptions follow the program’s rules.

Select Missed sets/reps and record what you completed.

It depends on the exercise’s progression settings and your previous feedback. Fixed prescriptions and missed targets can keep the weight unchanged.

Reduce it to a manageable load and record the weight you used. Keep the movement controlled rather than forcing the target.

Previous-performance information is available for supported exercise logging. Consistent exercise names help match your entries.

A rep is one repetition of an exercise. A set is a group of repetitions performed together.

AMRAP: as many rounds or reps as possible within the time limit. EMOM: start the prescribed work every minute. For time: complete the work and record how long it takes.

It is the maximum time allowed. Stop at the cap and record your completed work if you haven’t finished.

RPE describes how hard a set feels. Reps in reserve estimates how many more good repetitions you could have completed.

Follow the workout’s instructions. If none are given, rest until you can perform the next set with controlled technique and the intended effort.

Start with easy movement, rehearse the exercises, and gradually increase the load before your working sets.

Check the workout notes and exercise library. Instruction videos are continually being updated and expanded.

Use +Set in the exercise log, then enter the details for each set.

Consistent names help connect history and progression. Use the same name for the same exercise and distinguish variations.

Custom workout creation is not supported. You can record sets and results in the workouts provided by Sword and Shield.

Saving records your performance. In a training program, use the completion control to finish the session and advance your progress; saving exercise entries alone does not advance the program.

Look for the saved result or completion confirmation, then check that it appears when you reopen the workout. If it’s missing, report the issue.

Open your PRs, choose the lift or running event, enter your result, and save.

Use a known, valid result when available. If you use an estimate for loading, keep it conservative and identify it as estimated wherever the app allows.

Choose the matching distance, enter your finishing time in the requested format, and save.

Edit the existing PR rather than adding another record for the same performance.

No. Editing a PR corrects the existing record rather than creating duplicate history.

It can change prescriptions using a percentage of that PR. Fixed weights and previous-performance progression use their own rules.

A Hero WOD is a named tribute workout honoring someone who died in service, often a military member or first responder.

Review the movements, equipment, load, and volume. Choose one you can complete with appropriate scaling.

Yes. Adjust movements, weights, reps, or duration to suit your ability, and record your changes.

Open the Hero workout and use its attempt/result form to record your performance.

Yes. Log each attempt and compare results using consistent movements, loads, and scaling.

They have a dedicated activity total so you can distinguish Hero attempts from Daily WOD and training-program completions.

Hero completions have a separate total. Dedicated Hero badges are part of the planned badge expansion.

Open your Profile → Badges.

Complete the requirement shown for the badge. Requirements can include profile setup, PRs, workout activity, or milestones.

The planned tiers are brass, bronze, silver, gold, platinum, and unobtanium, representing increasing milestones. Open Profile → Badges to see currently available awards.

Training-program workouts and Daily WODs. Hero completions are tracked separately.

A signed-in visit records attendance once per local day. Your configured workout days determine which days require attendance; completing multiple workouts does not add extra streak days.

No. Rest days in your profile’s workout schedule protect your streak without requiring a workout or visit.

Missing attendance on a scheduled workout day breaks the current streak. Previously earned badges remain.

Streaks use the local day you visit the app, rather than a backdated workout date. Logging an older workout does not repair a missed attendance day.

Check that the qualifying result saved and you met the requirement. Refresh the page; if it’s still missing, submit a bug report.

Your profile time zone is used for time-based awards. Set it correctly so activities are evaluated against the appropriate local time.

Open Feedback, choose the appropriate report type, describe the issue or idea, and submit.

Include the page or workout, what you were doing, what you expected, what happened, and your device/browser. Include an error message or screenshot when possible. Never include your password.

Yes. Open Feedback to see the status of your submitted reports.

Check your connection, reload, and try the website in your browser. If it still fails, report the page address and error message.

Confirm you’re using the correct account and workout, then reload and check history. Report the issue before repeatedly submitting the same result.

The installed version opens in its own window, and the layout adjusts to your screen size. It may need refreshing after an update.

Close and reopen it while connected to the internet. If it still looks outdated, try the site in your browser and report the difference.

Wait briefly, then reload and try once more. If the problem continues, report the button, page, and device.

We record account creation and sign-in information, visits, page paths, activity timestamps, saved training activity, feedback, and technical errors. Activity tracking does not record your passwords or form contents.

The Beta Activity dashboard is restricted to administrators. It shows usage paths and activity summaries without exposing private program results. Submitted leaderboard results remain visible on the leaderboard.

Use Feedback when signed in. If you cannot sign in, try Forgot password on the login page. A separate email support inbox is still being set up.