Frequently Asked Questions

​How is SQUAD6OALS different from every other workout app?

S6 is different in two ways: 1) the program design and 2) the squad experience. 

Ben is a Certified Functional Strength Coach with a background in an array of sports, from hockey to rock climbing. The BEDROCK programming track blends best-in-class functional strength training for in-season competitive athletes – building strength without impairing game day performance – with HIIT-style conditioning finishers (metcons) that give you the best of Crossfit without the complexity or injury potential of Olympic barbell lifting and advanced gymnastics. 

Unlike other workout apps, S6 is designed for tight knit groups of friends to get fit together. You work through the BEDROCK program side by side, posting your metcon scores after each workout, sharing your efforts on the Squad’s leaderboard. Most workout apps aggregate hundreds of anonymous scores, only ranking you against other faceless virtual athletes. SQUAD6OALS contests are sweeter because you know the players you’re sticking it to every day. You can ask them directly how they liked eating your dust on your squad’s chat thread. But it’s also a chance to regularly share a real experience with remote friends you wish were closer. Life gets super busy and Out of Sight is Out of Mind. Nothing brings friends together like muddling through the same 10 minutes of vicious fitness and then sharing your results.

Can I just join by myself?

You absolutely can. If you’re more of a solo operator, sign up for BEDROCK SOLO and skip straight to Go. Your metcon results will aggregate to a community leaderboard. The SquadFather (Ben) personally tests every workout and posts his scores, so you can always measure yourself against our lead programmer, but SOLO doesn’t have a group chat, so if you want to sh*t talk, you’ll have to make a video of yourself post-metcon and tag us on social. 

Can I join a Squad of people I don't know?

Only by signing up for BEDROCK SOLO. SQUAD6OALS does not currently offer matchmaking services for smaller, unaffiliated groups of fitness-curious strangers.

What equipment do I need?

BEDROCK programming is designed to be achievable at home with a small collection of equipment: a few dumbbells, a heavier kettlebell, a medicine ball, a pull-up bar, a set of rings and some resistance bands. Additionally, it would be nice to have a jump rope and some type of cardio machine, but you can get along just fine without.

All workouts are scalable with regressions and progressions suggested in the intro video, along with a substitutions guide (e.g. if you don't have a rower, sub x Banded Squat Rows.) BEDROCK will always present the greatest possible variety of implements and stimuli because variety keeps things spicy, so if you have access to a well-equipped home or commercial gym, you’ll make full use of it. But running a lean set-up and learning how to substitute will make you a more versatile athlete and get you just as fit.

How many workouts are there per week?

BEDROCK programs workouts 6 days per week: 3 strength & conditioning workout days alternate with 3 anti-glycolytic, steady-state workout days. On the seventh day, we rest. 

How long are the daily workouts? 

Workouts are designed to get you in and out in about 45 minutes.

What is functional fitness? Will it get me swole AF?

Functional fitness is a state of athletic readiness derived from purposeful training programmed to improve movement quality, improve performance and reduce the likelihood of injury. Though the aim of functional strength & conditioning is not to get massive, ripped, yoked or swole, development over time of your ideal athletic body is inevitable. Adding targeted beef on top of your BEDROCK is just a matter of a few accessory exercises.

How many people should be in a Squad?

We think the ideal squad size is anywhere from 2-10 members, with 6 representing so happy a medium that we wrote into our brand name. Your perfect squad might be you and your husband. Or it might be your Junior Tent 11 crew from summer camp. Overlarge squads risk diluting the mojo, but if you want to sign up your entire Fortune 500 HR Team, we are more than happy to get weird with you. 

I swear I've seen your founder before ... is this him?!

Ben has lived many lives in his 43 years. He was an actor for quite a few of them. He doesn’t remember doing any commercial modeling for Spirit Halloween, but if he did, he’s still waiting on that Rockstar Wig money…