TUE 29 SEP · engine · 70 min

Deck of Cards

Load

hard

medium

light

none

cardio · hard

Targets

75%15150%15125%130bpm

~890kcalweight + age assumed (84 kg · 45 y)

drag to turn

long-press the title to open every block

Working aroundLeft shoulder — chronically touchy, Chronic ankle tears (no current pain)

Grabkettlebells 44 lb · medicine ball 14 lb · jump rope · dumbbells 50 lb · pull-up bar

This weekPush/pull pairs · deck of cards + the signature block · easy fartlek · hack squat anchor (facing out, take two) · old-school straight sets · sled + sideways Saturday

The week All weeks Probe

v1 · generated 2026-10-16 16:48 UTC

WORK

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NEXT

WORK0:00

tap a row to move the cursor · JUMP / Swap ⇄ / Later act on it — any row, now or later

deck ▼

Swap outKeeps sets, reps and rest · tell Claude later

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Form & setupRead-only · the clock keeps running

Target weight

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0 lb

Applies to the remaining sets of this exercise · synced to the planner.

SessionClock and pace are frozen — a deliberate pause is free. Queue / Swap / Info still open.

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PAUSED

Elapsed0:00

Plan0:00

Pace—

Restart and Debrief are hold-to-confirm, so a sweaty thumb can’t end the session. Debrief ends the workout, keeps your progress and starts the post-mortem with the coach.

0:00 / 0:00 on pace

Session from earlier