Let’s Train Smarter.
Stronger. Faster. More Resilient - in Just 30 Minutes.
3D30® is your go-to, high-intensity workout that combines strength, cardio, and mobility to build a body that performs in real life—not just the gym. Backed by Loaded Movement Training, this program helps you move better, prevent injury, and train like an athlete—all in just half an hour.
Start My 14-Day Free Trial
Stuck in the Same Routine? You Deserve More Than Just Sweat.
Your workouts feel repetitive and leave you stiff, sore, or unmotivated.
Strength training builds muscle but neglects movement.
HIIT burns calories but doesn’t prepare your body for life.
You're looking for a workout that builds strength, mobility, and endurance—not just one.
And with your schedule, time is non-negotiable.
You don’t have hours to spend—and you shouldn’t have to. 3D30 gives you a smarter, more functional way to train in just 30 minutes.
A Stronger Body Starts With Better Movement
Your body is built to move in every direction—so why train in just one? 3D30 uses Loaded Movement Training to strengthen your body in motion, combining resistance, cardio, and flexibility in a single, powerful session.
Whether you’re an athlete or just want to move better, 3D30 challenges your muscles and your movement—so you feel stronger, more agile, and ready for anything.
With 3D30 you'll:
Train Smarter – Every session blends strength, cardio, and mobility for full-body efficiency.
Build Athletic Resilience – Multi-directional exercises enhance coordination and injury resistance.
Maximize Your Time – Get results in just 30 minutes—no guesswork, no wasted effort.
Move Better Every Day – Improve real-world performance, from sports to daily life.
This isn’t just about getting fit—it’s about building a body that’s ready for anything.
Real-World Strength. Real-Time Results.
Total Body Strength and Movement
Loaded Movement Training builds muscle while enhancing mobility, joint stability, and control.
Efficient, High-Intensity Format
Each 30-minute session delivers a full-spectrum workout—perfect for busy lives and better results.
Injury-Resistant, Athlete-Ready Body
Train across multiple planes of motion to reduce injury risk and move confidently—in workouts and life.
Stronger. Faster. More Resilient—in Just 3 Steps
Get instant access to 3D30 and all MOSSA On Demand workouts—no commitment, just progress.
Train with guided, professional instruction using the ViPR PRO® —designed for performance and safety.
Each session builds strength, improves movement, and sharpens your fitness. It’s not just about sweating—it’s about evolving.
See How MOSSA On Demand is Helping People Move Better, Feel Stronger, and Stay Motivated
“If you are looking to get started in fitness or just looking for a virtual way to work out, this is the best program out there. It's designed to help you move and function better in life. It isn't just about reps and minutes at peak heart rate. It is about becoming stronger, healthier, and more confident about yourself. Being able to do things you couldn't before while making strides in fitness. MOSSA workouts are designed to accommodate everyone in all areas and levels of fitness.”
Amanda M.
via Email
“In the Fire Service, we often lift patients from awkward spaces such as a bed or a bathtub. Over my 29-year career, all that off-center lifting left me with chronic back pain. I had resigned myself to a lifetime of pain pills in order to sleep. Then I discovered MOSSA. The strength-based training, as well as the emphasis on flexibility and core, has produced a second chance at life without pain or medication.”
Matt K.
via Email
"A friend recommended MOSSA On Demand about 2 years ago, specifically Group Power, and I was quickly hooked. All I had were hand weights and resistance bands, but since then I've added a step and the MOSSA barbell and dumbbell sets...I love that I can be a positive role model for my kids and be a witness that you can keep moving no matter where you are physically or mentally. And I credit MOSSA for that."
Kara H.
Facebook Review
Everything You Need to Know To Train Smarter
What is 3D30?
3D30 is a 30-minute, high-intensity workout that fuses strength, cardio, and mobility using Loaded Movement Training. It’s designed to improve how your body performs in real life—not just in the gym.
Do I need special equipment?
For 3D30, you'll need a ViPR Pro®, but many other workouts require little to no equipment! Some programs use an adjustable barbell, dumbbells, or a step, but modifications are always available so you can work with what you have at home.
Is 3D30 beginner-friendly?
Yes! Each session includes options for every fitness level. You can modify movements to fit your ability and progress safely.
How does the 14-day free trial work?
You get full access to 3D30 and the entire MOSSA On Demand library for 14 days. Cancel anytime—no commitment required.
How often should I do 3D30?
For best results, aim for 2–3 sessions per week. You can mix in other MOSSA programs to balance strength, recovery, and cardio.
How do I get started?
Click Start My 14-Day Free Trial, sign up, and start your first 3D30 workout today.
Stronger. Faster. More Resilient—in Just 30 Minutes.
3D30 is your go-to, high-intensity workout that combines strength, cardio, and mobility to build a body that performs in real life—not just the gym. Backed by Loaded Movement Training, this program helps you move better, prevent injury, and train like an athlete—all in just half an hour.
Start My 14-Day Free Trial