[ Social fitness for dads ]
Ditch the dad bod.Become a father figure.
Dad Unit makes fitness fun again. Everything is gamified: workouts, ranks, habits, nutrition. Climb 42 public leaderboards, or pull your buddies into your own fire team and compete. Think fantasy football, except your wife is glad you are playing. Start self-led in the app, or apply for Selection to go hard with a coach and a team alongside you for 90 days.
Free 7-day trial · Cancel anytime
[ Now enlisting · Season 1 ]
Fire Team Battles
Squad up with your crew, or get assigned to one. Fire teams go head to head for six weeks: workouts, habits, steps, weekly challenges. Everything scored, every team on the board. We launch Monday, August 10.
- ▸ Six weeks of battle. Team vs. team, week by week.
- ▸ Dad Unit and Mom Unit both field squads.
- ▸ Take the 60-second quiz and get on the roster.
[ 01 / Proof first ]
Real dads. Real transformations.
Not fitness models. Dads with jobs, kids, and a system. Same one you're looking at right now.
My body fat dropped below 10%, my cholesterol is the lowest it's ever been, and my energy and mental clarity are at an all-time high. I've been called Quadzilla by several peers at my local Gold's. This program didn't just change my body, it changed my lifestyle.
Over the past 90 days, I've lost 30 pounds, but more importantly, I've developed a healthier, more active lifestyle that I can maintain long-term.
In 90 days, I lost 23 pounds and 8% body fat but the biggest win was breaking through years of limiting beliefs. Real accountability, brotherhood, and support. You're not doing it alone.
[ 02 / The system ]
TTFB. Tick the f*cking boxes.
Willpower is a fantasy. Systems are real. Every day the app hands you your boxes: train, eat, sleep, check in with your unit. Tick them and go to bed. Tomorrow exists because tonight you ticked the boxes.
Fitness is the entry point, not the endgame. Get your body handled and the same discipline spreads to everything else: sharper at work, steadier under pressure, more patient with your kids. Change how you train, and you change the man your family comes home to.
01
The Boxes
Train. Eat. Sleep. Check in. Four boxes a day, built around a real dad's schedule. Knock the workout out in the garage before the kids are up.
02
The Unit
You're dropped into a fire team of dads doing the same work. They see your check-ins. Somebody notices if you disappear. The lone wolf shtick doesn't work. If it did, you'd already be fit.
03
The Game
42 leaderboards and points for everything. Dads are competitive. We made fitness a game you actually want to win.
04
The Standard
Built by Shawn Vance, former SF medic who's been training people since the Army, including a stretch coaching Hollywood A-listers.
[ 03 / The kit ]
An app built like a unit
Not another library of workout videos. A daily mission, a team watching your six, and every number tracked.
[ 04 / The standard ]
You do better with a team
Remember the shape you were in when you had one? Practice on the calendar, guys counting on you, someone who noticed when you didn't show. That structure kept you fit, and life quietly took it away. Dad Unit gives it back. Pick how much you want in your corner.
Self-led
The App
$24.99/mo · free 7-day trial
- ✓ Daily workout of the day, scaled to your gear
- ✓ Your fire team: accountability built in
- ✓ 42 leaderboards, points for everything
- ✓ Sergeant Gains, your 24/7 AI coach
- ✓ Nutrition logging in seconds
By application only · 12 spots
Selection
Your own coach + a Fire Team · 90 days
- ✓ A high-caliber coach, hand-picked and in your corner
- ✓ A plan built only for you
- ✓ A Fire Team that won't let you quit
- ✓ For dads who need structure and standards
- ✓ Typical results: 20 to 30 lbs of fat gone
[ 05 / The founder ]
Green Beret medic. Dad Unit founder.
Shawn Vance was a Green Beret medic before he ever wrote a workout. After the Army he trained everyone from special operators to Hollywood A-listers prepping for their most physical roles, and hundreds of regular guys in between.
Then COVID shut the world down, and the structure he had always leaned on was suddenly gone. No schedule, no team, no standard. For the first time, Shawn was living what most dads live every day, and it humbled him. So he built his way back with a system any busy dad could run, and that system became Dad Unit.
No hacks. No 75-day stunts. Just a standard, a unit, and boxes that get ticked.
[ 06 / Intel ]
Still have questions?
01I don't have time. I've got kids and a job.›
That's exactly who this is built for. Dad Unit is designed around a real dad's schedule: effective workouts you can knock out wherever you train, and a group of other dads who keep you consistent instead of perfect.
02Do I need a full gym?›
No. Programming adapts to what you've got: a garage setup, a few dumbbells, or a full gym. Bringing community back to your garage gym is the whole idea.
03What does the app cost?›
Free 7-day trial, then $24.99/mo. Cancel anytime in your App Store settings.
04What's the difference between the app and Selection?›
The app is self-led: you run the system yourself for $24.99/mo, with the daily workout, leaderboards, your fire team, and Sergeant Gains in your pocket. Selection is coach-led: a 90-day program where you get your own coach building a plan around you, plus a small team holding you to it. Same standard, more hands-on. If you want to kickstart a real goal, start with Selection, then use the app to maintain the habits you built.
05I'm on Android.›
We're in open beta on Android right now. Email us at hello@thedadunit.com and we'll add you to the Android beta.
Your move.
The discipline you build here doesn't stay in the gym. It bleeds into your work, your family, your life.
