WOD Workout of the day

MVIII · iPhone

Stop deciding.
Start training.

The plan survived dinner. MVIII writes your WOD. It sets your macros. Eating out tonight? It reads that restaurant’s own menu and writes you an order that fits what you have left. Nothing was given up for this. No feeds. No streak guilt. No ads.

See today's workout, free, no install →

Free is a full training app: a workout every day, the food log, the fasting timer. Pro is $14.99/month, less than a workout generator on its own, to have your WOD and your dinner order written around you.
No ads, no data sale, no catch. On either tier.

A woman standing still at a city crosswalk in a cropped WORKOUT PLANNED T-shirt while the crowd blurs past her

Today · Plan · Food · Maxxing · Stats

Today, on this website

Try the workout
before you install anything.

One full workout, every day, free, right here. Warm-up. The session. Sets, reps, rest, the pace to move at. Form cues on every movement. A cool-down. No account, no email, no app.

Everyone gets the same session. It needs a pair of dumbbells and a floor. No chatbot wrote it. The app’s own programming did, and that is the part you are really deciding about.

See today's workout

Programmed for

Six ways to train.
Two of them no one else programs.

Pick the goal and the programming changes underneath you: the movements, the rep ranges, the rest, the conditioning, and what a hard day is even measured in. It is not a filter applied to one generic template.

Tactical

Military, LEO and fire prep

Carry, ruck, endure. Work capacity, not a pump.

HIIT

Short, hard intervals

Conditioning first. EMOMs and intervals, not a lifting session with cardio bolted on.

Aesthetics

Build, symmetry, definition

And the physique scan tells it where you are behind.

Functional

Capacity across strength and conditioning

Good at everything, useless at nothing.

Running

Endurance, pace and engine

Lifting that serves the run rather than competing with it.

Sport

Train for your sport and position

A prop and a winger do not need the same week.

Tactical

A carry is time under load,
so we time it.

Prescribing "400m" assumes a measured route. No one training in a garage, a hotel corridor or a stairwell has one, so the same number meant four different efforts to four different people. Carries run on a clock instead. Load records, distance records if you happen to know it, and two carries at the same weight for the same time rank by the ground you covered.

Rucks, farmer's walks, sled work and drags are programmed as their own thing, not as a plank with a different name.

The MVIII workout player on a Ruck March, exercise 5 of 6, set 1 of 3, with a 90 second target, a pace of Carry, a load of 35, an optional distance field noting the clock is what counts, and a START 90S TIMER button

HIIT

Conditioning that is
actually conditioning.

Choose HIIT and the week is built around intervals: EMOMs, work-to-rest that means something, and sessions measured in minutes rather than sets. Your macros move with it, because a conditioning day and a heavy day do not want the same carbohydrate.

The hard days are short on purpose. A six minute EMOM you actually finish beats a forty minute session you talk yourself out of.

The MVIII Today screen on a HIIT plan, showing a six minute EMOM conditioning session of two exercises with a START WORKOUT button and the HIIT tab marked in green

Suggest

Every other tracker is a rear-view mirror.
This one is a windshield.

Logging tells you what you already ate. Planning tells you what to eat, before you decide. Four ways in, all built on the foods you actually like and the ones you cannot stand: a day of meals against what you have left, a batch cook for the week, a no-cook snack list, and an order written off a real restaurant menu.

An MVIII meal prep of three cook-once dishes, each marked as keeping three to four days and freezing well, followed by a ONE SHOP list adding every dish up into 3.5 lb of chicken thighs and 3.5 cups of white rice

Meal Prep · cook Sunday, eat all week

Dine Out · Italian, 8:30 PM

Snacks · no cooking, nothing to assemble

Dine Out · taqueria, night 3 of vacation

The reason people quit tracking is having a life.
This is the tracker that survives one.

Set your inputs once: meals per day, macro split, food pattern, the things you'll never eat again. Suggest builds around them. Vegan or carnivore, it doesn't care and it doesn't comment.

Dine Out

Name the restaurant.
We read their actual menu.

Not a database of chain nutrition facts. The real menu, found online or read from a photo of the one in your hands, then turned into an order that lands on the macros you have left. It tells you what to ask for, what each dish costs you, and what the meal leaves for the rest of the day.

Every dish is priced against what is actually left, so the answer changes depending on whether you trained this morning. Say it is a cheat day and it stops pretending otherwise, and orders what you actually want.

If you have a table booked, MVIII can have the order ready before you sit down. A calendar event is matched on your phone, never sent to a model, and it asks you before it goes anywhere near the menu.

An MVIII order built from Prime and Greens's menu: grilled chicken paillard with little gem caesar at 710 kcal and 61g protein, listing what each dish costs and noting it leaves 578 kcal and 39g of protein for the day, with a LOG THIS ORDER button

While you train

The best time to sort dinner
is during your workout.

On the first exercise, MVIII asks one question: do you want your food sorted by the time you finish? A day of meals, a cook-once prep, or an order at a restaurant. Answer it, put the phone down, and train.

The timing is the whole idea. Reading a real menu takes a minute or two, and a session is the one stretch where your phone is already out and you are not waiting on it. So the minute goes there, instead of you standing in the doorway of the restaurant thumbing at a screen.

It also gets the numbers right. The order is written for the macros the session you are doing right now is about to earn you, not the ones you had sitting still. Finish the last set and it is on your summary, next to the cool-down.

You are asked once, on the first exercise, and never again that session. It is a question while you are standing still reading the screen anyway, not a notification an hour later.

The MVIII workout player on Dumbbell Bench Press with a WHILE YOU TRAIN panel asking whether to sort your food by the time you finish, offering Today's Meals, Meal Prep and Eating Out, and a sheet asking only for a restaurant name and city because reading a menu takes a minute or two

And when you rack the last set

Done means done.

The summary is not a scoreboard. It is a cool-down built from what you just trained, your food already waiting on the Food tab, and what the session earned you: on this day, 188 calories over an average one, mostly as carbohydrate. Protein does not move, on any day.

One question at the end, how hard was that, and it tunes the next session. That is the only thing MVIII asks you to score.

The MVIII workout summary reading DONE, with a four minute cool-down built from what you just trained, a note that today's meals are on the Food tab, a fuel figure of 188 calories over an average day earned mostly as carbohydrate, and a one to ten scale asking how hard the session was

Targets

Your calorie target
learns who you are.

Every formula for daily calories is a population average with a wide error bar around it. So MVIII stops trusting the formula. It compares what you have actually eaten against what you have actually weighed, and corrects your maintenance from your own numbers.

It also stops pretending a heavy Monday and a rest-day Tuesday are the same. Hard days get more carbohydrate, rest days get less, and the week adds up to the same total. Protein does not move, on any day, because what builds muscle is the daily total rather than the timing.

What it will never do is add your workout's calorie burn back on top. Your target already contains your training, so counting the session again is how people quietly undo their own deficit. The evidence

The MVIII food log on a rest day, showing a lower calorie target than average with a note explaining why, protein unchanged at 170g, and carbohydrate reduced

A man in an ALREADY LOGGED T-shirt standing at the cooler doors of a corner shop, his food tracked before he decides

Price

Two tiers.
Neither one is a compromise.

Pro is $14.99 a month. Read the first line of the middle table below: that is the workout generator on its own, at $15.99. MVIII costs less than the one app it replaces, and it replaces five.

Free · a training app, not a teaser

A workout every day · four-week program$0

Food log · barcode, search, water$0

Every meal you have ever logged · no cutoff$0

Fasting timer · Standard, 16:8, OMAD$0

Custom alerts · training days, fasting windows$0

Training log, PRs, weight, Apple Health sync$0

Forever. No card, no clock, no nagging.$0

Pro · the apps it replaces

Workout generation · Fitbod$15.99

Adaptive macro tracking · MacroFactor$11.99

Meal planning around foods you'll actually eat$9.99

A fasting timer$9.99

Facial analysis and tips · Umax, $3.99/wk$17.29

Five apps that don't talk to each other$65.25

And the assessments, when they're not on your phone

Posture assessment · PostureScreen Mobile$24.99

Body composition scan · DEXA, per scanfrom $40

Running total$130.24

MVIII · one app, one dataset$14.99

$14.99per month · everything

Less than Fitbod alone. Less than an eighth of the running total above it. One app, one dataset, one bill.

And not one of them can read your remaining macros and write your order off the menu of the restaurant you're standing outside.

Prices as listed July 2026 and subject to change. Check them yourself rather than taking our word for it. And to be straight with you: a phone camera is not a DEXA scanner, and we won't pretend otherwise. Those lines are what the assessment category costs when it isn't on your phone, not a claim of clinical equivalence. What MVIII does is put a usable version of both in your pocket and wire the results into the workout you do on Thursday.

No trial games. The free tier is better.

The free app is real, and it's yours forever. A four-week training program, the food log, your entire logging history with no cutoff, water, fasting, weight, stats, and Apple Health sync. No card, no clock. Pro adds everything written for you: your WOD, your meals, your prep, your scans.

Two weeks, money back. Email refund@mviiiwod.com within two weeks of your first charge. We'll get your refund through Apple, no questions asked.

Cancel in two taps. Settings · Subscriptions · Cancel.

Email answered same day. mviii@mviiiwod.com.

Nothing is locked in. One month at a time.

One system

Plenty of apps do two of these.
None of them let one change the other.

Bundling is easy. Bundling where the parts talk to each other is the hard part, and it's the reason a single app can beat three good ones.

A woman sitting between sets in a dark gym, plates stacked behind her, mid session rather than posed

Scan → Plan

The camera finds a lagging calf

Thursday's session changes to target it. You didn't file a request.

Food → Suggest

You have 825 kcal and 54g protein left

Dinner gets written to fit, off the menu of the restaurant you're standing outside.

Plan → Food

Tomorrow is a heavy session

Your carbs move to meet it. Three separate apps cannot do this at all.

Everything else

The rest of the day,
already handled.

Today

One screen. The whole day.

The WOD, calories left, your fasting clock, and a muscle map of the week. Open it, start, done. Zero decisions left.

Plan

A week of WODs, written for you

Programmed to your goal, your equipment, your injuries, and a real time budget. Swap any day. Regenerate the lot.

Food

Log it in seconds

Barcode scan, photo estimate, water. Protein, carbs, and fat on one sharp screen.

Stats

The trend line doesn't lie

Every set you log builds a training record: your movements, your loads, and a PR line for each one. Weight, body fat, and posture over time. Two-way Apple Health sync.

Fasting

The clock does the willpower

Standard, 16:8, or OMAD. The timer runs your window and tells you when you can eat.

Alerts

Reminders you tune

A nudge on training days at the time you pick, and rest days stay quiet. A ping when your fast completes, a warning before the window closes. All on-device, all free.

Scan · in the app's Maxxing tab

Three cameras' worth of feedback.
All of it turns into a to-do.

Point the camera. Everything is measured on-device, compared against your own last scan and never against anyone else, and every finding leaves as something to do, not as a rank.

Posture

Measured in degrees

Desks did this to most of us. Findings go straight into the mobility work in your next session.

Physique

Finds what's lagging

Calves behind quads and hamstrings? Thursday's WOD picks it up. Symmetry against your own last scan, not a leaderboard.

Face

Hydration, sleep, skin, symmetry

Facial exercises to improve symmetry, plus the habits a training week actually moves. No surgery talk, ever. No attractiveness number. That isn't a measurement, and you can't train it.

Face blurred on-device. Scans analyzed, then deleted. Never stored, never used to train anything.

MVIII physique scan findings: lagging lateral delts and upper back, each with the training fix programmed

The name

Written MVIII.
Said "M-eight".

It is a Roman numeral doing two jobs at once, which is the whole idea of the app in one word.

A thousand

The Roman thousand. The long haul, the part no one sees, counted in days rather than sessions.

VIII

Eight

Today's work. Eight movements, once. The only number you are ever asked to think about.

1008

Both at once

A thousand days, eight at a time. The commitment and the ask, in the same word.

Eight daily movements is where we started. We meet people where they are, though, so some days ask for more and some for less.

Private by design

The camera points at you.
Nothing leaves the phone.

Face blurred on-device

Facial scans are irreversibly pixelated by Apple Vision before anything leaves your phone.

Images purged

Scan and meal photos are analyzed, then immediately discarded. They are never stored. Only the findings come back.

Zero analytics SDKs

No trackers, no ad networks, no third-party analytics. Not one. Check the App Store privacy label yourself.

Sign in with Apple only

No passwords, no email lists. Your data sits behind per-user row-level security.

Read the full privacy policy

Five friends in gym clothes standing together after training, laughing, one of them eating a slice of pizza

Dark patterns

The regulators are writing it down.
We were already not doing it.

Not one of them is here, and not one was removed to get ahead of a rule

The tricks that keep people inside an app have stopped being a design debate and started being a liability. Three of the four things below are already law somewhere. The fourth is being drafted.

Nothing gets worse if you close it

No streak to break, no counter to protect, no notification implying you have lost something. The one mechanic whose entire power is the fear of breaking it is the one mechanic we refuse to ship.

Canceling is Apple’s two taps

In September 2025 the FTC took $2.5 billion from Amazon over a Prime cancellation flow built to be hard. Ours is the App Store’s own, and we add nothing to it: no retention offer, no survey, no second screen.

No interface that pushes you

Article 25 of the EU Digital Services Act bans designing an interface that deceives or manipulates a user out of a free choice. It binds online platforms rather than an app like this one. We are built as though it bound everyone.

And the rule still coming

The EU’s Digital Fairness Act, proposal due in the last quarter of 2026, is aimed squarely at addictive design and dark patterns. We have read the consultation. There is nothing in MVIII we would have to change.

Nothing here is built to keep you in it

Same argument the rest of this app makes, pointed at your attention instead of your evening. It gets you into the gym. Then it lets you go.

Library

Why people quit,
and what the data says.

Ninety-six of every hundred people who download a fitness app are gone in thirty days. Almost everyone who starts logging food stops. Not because they were lazy. Not because they picked the wrong app.

So we went and read the research on why. Not the blogs. The studies. Every figure below is attributed and dated, and where the evidence is thin we say so out loud.

MVIII for iPhone

We Are Here
To Win Today.

Free is a full app, yours forever. Pro is $14.99/month, canceled in two taps.

Try the workoutbefore you install anything.

Six ways to train.Two of them no one else programs.

Military, LEO and fire prep

Short, hard intervals

Build, symmetry, definition

Capacity across strength and conditioning

Endurance, pace and engine

Train for your sport and position

A carry is time under load,so we time it.

Conditioning that isactually conditioning.

Every other tracker is a rear-view mirror.This one is a windshield.

Name the restaurant.We read their actual menu.

The best time to sort dinneris during your workout.