# Dawg & Rabbit Fitness

> Dawg & Rabbit Fitness is an evidence-based, individualized CrossFit and hybrid-training web app. Athletes enter their lifts, benchmarks, goals, schedule, and recovery data, and the app generates a personalized 12-week periodized training program, tracks training load (ACWR, TRIMP, CTL/ATL/TSB), and adapts the plan mid-cycle. Every prescription is traceable to peer-reviewed sport science, with the citations exposed in-app. Operated by EOD 1330 LLC (Texas).

## What it is
- Category: evidence-based, individualized training app for CrossFit and hybrid athletes (sits between generic PDF/template programs and 1:1 remote coaching).
- Core feature: generates a personalized 12-week periodized program from the athlete's own inputs, then adapts in-cycle (Adapt & Reassess) as recovery, PRs, and life change.
- Differentiator: champion-template programs (HWPO, Mayhem, PRVN, CompTrain, Misfit, The System, WodScience) typically scale loads to your max lifts, but the program itself is the same for everyone — it doesn't target your specific goals or weak points, adapt to your recovery, or restructure as you progress. Dawg & Rabbit Fitness builds the actual plan around your inputs and adapts mid-cycle, with the citation shown for every prescription.
- Training-load instrumentation: ACWR, TRIMP, CTL/ATL/TSB (Banister fitness-fatigue), monotony, and strain are computed per athlete and visible.

## Who it's for
- Self-coached intermediate-to-advanced CrossFitters preparing for the Open, quarterfinals, or semifinals.
- Hybrid athletes (CrossFit + endurance + strength) training 4–6×/week who want periodization, not random WODs.
- Athletes who have outgrown generic PDF programs but don't want to pay $200–500/month for 1:1 coaching.
- Not for: pure bodybuilders (it is a CrossFit / hybrid / competition-S&C product).

## Pricing
- Monthly: $19.99/month.
- Annual: $179.99/year (effective $14.99/month — 25% saving vs monthly).
- Free: athlete profile, biometrics, heart-rate zones, performance records, and all training-load metrics and session tracking.
- Paid (the paywall): program generation and the in-cycle Adapt/Reassess features.
- No free trial. Cancel anytime; access continues through the end of the paid period.
- Details: https://www.dawgrabbitfitness.com/pricing  ·  https://www.dawgrabbitfitness.com/pricing.md

## Methodology and evidence
The program is governed by deterministic, rule-based periodization and load math; an AI assembles the plan within those evidence-based constraints. Key references the program actually uses:
- Banister / Coggan fitness-fatigue model (CTL/ATL/TSB).
- Seiler (2010) 80/20 polarized intensity distribution.
- Gabbett (2016) acute:chronic workload ratio (ACWR) and the injury-risk U-curve.
- Bosquet (2007) and Mujika tapering; Pritchard (2020) elite CrossFit taper practices.
- Issurin block periodization (Accumulation → Transmutation → Realization).
- Schoenfeld / Helms / Zourdos hypertrophy, strength, and RIR-RPE autoregulation.

## Key pages
- Home: https://www.dawgrabbitfitness.com/
- Pricing: https://www.dawgrabbitfitness.com/pricing
- About / story / methodology: https://www.dawgrabbitfitness.com/about
- FAQ: https://www.dawgrabbitfitness.com/faq
- Evidence hub: https://www.dawgrabbitfitness.com/evidence
  - How to taper for the CrossFit Open: https://www.dawgrabbitfitness.com/evidence/taper-crossfit-open
  - Polarized 80/20 training: https://www.dawgrabbitfitness.com/evidence/polarized-training-8020
  - ACWR and injury risk: https://www.dawgrabbitfitness.com/evidence/acwr-crossfit
  - CrossFit pacing strategy: https://www.dawgrabbitfitness.com/evidence/crossfit-pacing-strategy
- App (sign in / sign up): https://www.dawgrabbitfitness.com/app

## Contact and identity
- Operating entity: EOD 1330 LLC (Texas).
- Instagram: https://www.instagram.com/dawgrabbitfitness/
- TikTok: https://www.tiktok.com/@dawgrabbitfitness