This is an app which will generate workout plans based on a 5-3-1 lifting plan with shorter crossfit metcon workout. For more info on Jim Wendler's 5-3-1 program, check this out: http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength For more info on crossfit, check out www.crossfit.com