- Following 48
- Followers 82.8K
- Engagement 0.27%
- Avg likes 206
- Avg comments 2
About The Progrm
The Progrm (@theprogrm) is a Sports & Fitness Instruction creator on Instagram, also filed under Fitness & Health. The account has 82,841 followers and 2,090 published posts. Recent posts average 206 likes and 2 comments, an engagement rate of 0.27%.
With 82.8K followers, The Progrm is a micro creator by the common 10,000 to 100,000 definition. The Progrm follows just 48 accounts, which leaves well over 1,000 followers for every account followed. The Progrm is set up as an Instagram business account. Flinque files The Progrm under Sports & Fitness Instruction, with Fitness & Health as a secondary category.
The Instagram bio for The Progrm runs to 10 words across 3 lines. Emoji sit alongside the words. The latest activity Flinque has on record for The Progrm dates from January 2026.
Story Highlights
Unlocking shows the title and cover image of every story highlight this creator keeps pinned to the profile.
2,090 Posts
Of the 10 most recent posts shown for The Progrm, 6 are videos and 4 are carousels. That mix leans toward videos. With 2,090 posts published, The Progrm's archive runs well past the 2,000 mark. Against the audience, that is roughly 40 followers for each post published. The Progrm also keeps 5 story highlights on the profile. All 10 carry captions, averaging 89 words each. The captions are written mainly in English. Words that recur across them include rest, burpee, bike, thrusters and pull-ups.
_____
Echo Champer
5 min AMRAP:
30/25 cal Echo bike
AMRAP in remaining time:
1 – 2 – 3 – …
Strict RMU
Clean and jerk 100/70kg
Rest 3 min
For time:
150m DB Farmers carry
100m DB Front rack carry
50m DB OH Carry
Rest 3 min
5 min AMRAP:
30/25 cal Echo bike
AMRAP in remaining time:
2 – 4 – 6 – …
Wall walks / Hand release push-up + 4 Shoulder taps
Devils press 2 x 22.5/15kg
Rest 3 min
For time:
50m DB OH Carry
100m DB Front rack carry
150m DB Farmers carry
Rest 3 min
5 min AMRAP:
30/25 cal Echo bike
AMRAP in remaining time:
3 – 6 – 9 – …
Burpees to target
Box jump overs 24/20in
Driven by this belief, The Progrm and MAD Fitness Festival join forces to deliver the official programming of the MAD Fitness Festival, a CrossFit Games Semifinal 🏆🔥
Born from a shared vision, this collaboration aims to connect the community, elevate the competitive level, and push the world’s best elite athletes to perform at their highest level.
One shared goal unites us: to keep forging the community.
____
Snapback
For time:
18 – 15 – 12 reps of:
Hang power cleans 60/45kg
Hand-release push-ups
into:
9 – 6 – 3 reps of:
Thrusters 60/45kg
RMU / BMU / Burpee Pull-ups
Rest 5 min
For time:
40/30 cal Ski
20 Pistols, left / KB reverse lunges, Left 1 x 24/16kg
20 Pistols, right / KB reverse lunges, right 1 x 24/16kg
40 GHD Sit-ups / To parallel / V-ups
Rest 5 min
For time:
100 DU / 150 SU
20 Deadlifts 100/70kg
5 Rope climbs to 15ft / 10 Scaled rope climbs
75 DU / 125 SU
15 Deadlifts 120/85kg
4 Rope climbs to 15ft / 8 Scaled rope climbs
50 DU / 100 SU
10 Deadlifts 140/95kg
3 Rope climbs to 15ft / 6 Scaled rope climbs
Rest 5 min
For time:
40 GHD Sit-ups To parallel / V-ups
20 Pistols, left / KB reverse lunges, Left 1 x 24/16kg
20 Pistols, right / KB reverse lunges, right 1 x 24/16kg
40/30 cal Ski
___
Chasing Dreams
1 min AMRAP:
max cal Ski
Rest 3 min
3 min AMRAP:
6 Burpees to rings
3 RMU / BMU / Jumping Bar Muscle Ups
Rest 3 min
5 min AMRAP:
12/9 cal Echo bike
1 Legless rope climb to 15ft / 2 rope climbs to 15 ft / 4 Scaled rope climb
Rest 3 min
7 min AMRAP:
3 Shuttle runs 2x 7.5m
9 KB Hang snatches 2 x 24/16kg
Rest 3 min
9 min AMRAP:
20/15 cal Row
20 Box jumps 24/20in
Rest 3 min
11 min AMRAP:
1000/900m Bike erg
10 Burpee pull-ups
___
WFP Finals Mash
For time:
8/6 RMU / 8 Burpee pull-ups
8 Thrusters 60/45kg
8m Front rack walking lunges 60/45kg
into:
For time:
40/32 cal Ski
40/32 cal Bike erg
40/32 cal Ski
Rest 5 min
5 Rounds for time:
15 TTB / Hanging leg raises to 90°
7 Deadlifts 120/85kg
Rest 5 min
For time:
50 Wall balls 9/6kg to 10/9ft
75 DU / 125 SU
50 GHD Sit-ups / to parallel
75 DU / 125 SU
50 Pull-ups / Jumping
into:
For time:
8/6 RMU / 8 Burpee pull-ups
8 Thrusters 60/45kg
8m Front rack walking lunges 60/45kg
1; 2 + 1; 3 + 2 + 1; 4 + 3 + 2 + 1; …; 12 + 11 +… + 1.
___
THE PROGRM 12 DAYS OF CHRISTMAS 🎁🎅🏽🎄💦
For time:
1. Bear Complex
2. BMU / Burpee pull-up
3. Power snatch
4. HSPU / Push-ups
5. STOH
6. Bar facing burpees
7. Thrusters
8. TTB / Hanging leg raises
9. Power clean
10. Pistol squats / Goblet squats
11. OHS
12. 120 DU / Single unders
Time cap: 40 min
Weight: 50/35kg
The Progrm's engagement
The Progrm's engagement rate on Instagram is 0.27%, under 1%, fewer than 1 like or comment per 100 followers. On a typical post that comes to about 1 like or comment for every 370 followers. Likes outnumber comments by roughly 103 to 1, with 206 likes and 2 comments on an average post, so most reactions are taps rather than replies.
Engagement rate
0.27%
- Avg likes
- 206
- Avg comments
- 2
- Interactions : followers
- 1 : 370
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Frequently asked questions
These answers about The Progrm are generated from the Instagram profile data Flinque holds for the account.
Who is The Progrm?
The Progrm (@theprogrm) is a Sports & Fitness Instruction creator on Instagram, also filed under Fitness & Health. The Progrm is set up as an Instagram business account. The Instagram bio for The Progrm runs to 10 words across 3 lines.
How many followers does The Progrm have?
The Progrm has 82,841 followers on Instagram (82.8K). The Progrm follows just 48 accounts, which leaves well over 1,000 followers for every account followed. With 2,090 posts published, The Progrm's archive runs well past the 2,000 mark.
What is The Progrm's engagement rate?
The Progrm's engagement rate on Instagram is 0.27%, under 1%, fewer than 1 like or comment per 100 followers. On a typical post that comes to about 1 like or comment for every 370 followers. Likes outnumber comments by roughly 103 to 1, with 206 likes and 2 comments on an average post, so most reactions are taps rather than replies.
What does The Progrm post about on Instagram?
Flinque files The Progrm under Sports & Fitness Instruction, with Fitness & Health as a secondary category. Of the 10 most recent posts shown for The Progrm, 6 are videos and 4 are carousels. The 10 recent Instagram captions Flinque holds for The Progrm repeatedly use the words rest, burpee, bike, thrusters and pull-ups. The Progrm writes those captions mainly in English. The Progrm keeps 5 story highlights, which open with a free Flinque account.
How do I contact The Progrm for a collaboration?
The Progrm's contact details are not published on Flinque's public profile. The Instagram bio links to 1 external site, and a free Flinque account opens that link. The account is registered as an Instagram business account. Brands with a free Flinque account can shortlist The Progrm and use Flinque's outreach tools wherever a contact route is on file.
Links
The Progrm's own Instagram profile is the one outbound link Flinque publishes for the account, and the bio link opens after signing up.
Public profile data sourced from Instagram. Flinque is not affiliated with The Progrm.