STRIKE20
Twenty minutes of bodyweight training, a simple way of eating, and the neuroscience behind both. Coached by Luke Strike, in one app.
Train the body. Feed the brain.
20-minute sessions
One exercise per session, as many good reps as you can in 20 minutes. Just your bodyweight and what's around you: a chair, a table, a towel, a bar if you have one. At the gym or at home.
Brain-healthy nutrition
Intermittent fasting with two meals a day. Low-carb but never ketogenic, anti-inflammatory and high in protein.
Led by neuroscience
Every step of a workout tells you what it does for your brain, and every meal names its standout brain food.
Pull, Push, Legs. Twice a week each.
Two sessions a day. Each training day has two separate 20-minute sessions, for example one in the morning and one in the evening, at least 4 hours apart. Pick a different exercise for each: push-ups in the morning, dips in the evening.
A short warm-up first. Thirty seconds of Lymphatic Jumps to get the blood flowing. Neuro training warms up with boxing footwork.
Cardio on any day. Ten minutes of jump rope, at least twice a week, on Neuro Elite.
Every exercise is a ladder
Each exercise runs from its easiest variation to its hardest. You start on the step that fits your level, Beginner, Intermediate or Advanced, and climb from there.
The push-up ladder, from easiest to hardest.
Rest goes down
You start with 60 seconds of rest between sets. Each time you match or beat your best, it drops by 5 seconds, down to 15.
The target follows you
Your rep target is last session's average plus one, so it always sits just above what you can do.
Move up a step
At 15 seconds of rest and the top of the rep range, you move to the next, harder variation, and the rest goes back to 60 seconds.
Mastered
Hardest variation, top reps, minimum rest: the exercise is mastered. Only then can you train back to back, 20 more minutes straight away.
Progression happens by itself on Pro and Neuro Elite. On Standard, you move up the ladder yourself.
Train for what matters to you
Strength & conditioning
Get stronger, fitter and leaner with progressive bodyweight training.
Neuro training
Plyometrics, footwork and reaction drills to sharpen speed and focus.
Longevity training
Low impact strength training and a focus on mobility and balance.
Rehabilitation
A program Luke designs around your injury, to rebuild strength safely.
Two meals. One eating window.
- Intermittent fasting. A 16:8, 18:6 or 20:4 window that opens when it suits you.
- Break your fast with protein and fat. Almost no carbs at the first meal. They go in the main meal, an hour before your window closes.
- Low-carb, never ketogenic. Protein is set by your bodyweight and how active you are, and healthy fats fill the rest.
- Anti-inflammatory food. Cooked in olive, avocado or coconut oil, with a brain food in every meal.
- Your meals, your way. Get two suggested meals a day with recipes, or log your own food and scan barcodes.
- Your allergies filtered out. Eat everything, or pescatarian.
Brain goals
Meal plans tuned to what you want from your brain:
- Focus & motivation
- Calm & mood
- Memory & learning
- Sleep & recovery
- Steady energy
Start free. Go further when you're ready.
- One sample workout
- A sample day of meals
- Daily Pull, Push and Leg sessions at your level
- Climb the ladders yourself
- New meals every day and the full recipe library
- Everything in Standard
- Automatic progression
- Weekly plan and progress analytics
- Favorite, swap and hide meals, plan 7 days ahead, shopping list
- Everything in Pro
- 1:1 coaching with Luke, a 30-minute session every month
- Message Luke and send form checks
- Injury-aware workouts and Rehabilitation
- The weekly Neuro Score test
- Jump-rope cardio
- Brain-goal meal plans
Extra 1:1 sessions with Luke for Neuro Elite clients: CHF 50 for 30 minutes, CHF 100 for 60 minutes.
Subscriptions are bought in the app.
LUKE STRIKE
Luke is a personal trainer whose coaching is led by neuroscience: how training and food change the way your brain works, not only the way your body looks.
Strike20 puts his method in your pocket: short, intense bodyweight sessions and a simple way of eating, built to make you stronger, sharper and leaner.
Rewire your mindset with nutrition. Master your own bodyweight. Achieve optimal human development.