Anchor Monday

Load

hard

medium

light

none

cardio · light

Targets

75%10850%9825%92bpm

~460kcalweight + age assumed (84 kg · 45 y)

drag to turn

long-press the title to open every block

Working aroundChronic ankle tears (no current pain), Groin / adductor strain, Left shoulder — chronically touchy

Grabbarbell 135 lb · hack squat machine · leg press · seated leg curl machine · hip abduction machine · seated calf machine

This weekFirst week back · Tue/Thu at home · the anchor on Monday · the 200 m carry gets its number

The week All weeks Probe

v1 · generated 2026-11-09 13:58 UTC

WORK

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NEXT

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

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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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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

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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.

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Session from earlier