# Send Fitness & Training Engineering to your agent
Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.
## Fast path
- Download the package from Yavira.
- Extract it into a folder your agent can access.
- Paste one of the prompts below and point your agent at the extracted folder.
## Suggested prompts
### New install

```text
I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Then review README.md for any prerequisites, environment setup, or post-install checks. Tell me what you changed and call out any manual steps you could not complete.
```
### Upgrade existing

```text
I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Then review README.md for any prerequisites, environment setup, or post-install checks. Summarize what changed and any follow-up checks I should run.
```
## Machine-readable fields
```json
{
  "schemaVersion": "1.0",
  "item": {
    "slug": "afrexai-fitness-engine",
    "name": "Fitness & Training Engineering",
    "source": "tencent",
    "type": "skill",
    "category": "AI 智能",
    "sourceUrl": "https://clawhub.ai/1kalin/afrexai-fitness-engine",
    "canonicalUrl": "https://clawhub.ai/1kalin/afrexai-fitness-engine",
    "targetPlatform": "OpenClaw"
  },
  "install": {
    "downloadUrl": "/downloads/afrexai-fitness-engine",
    "sourceDownloadUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=afrexai-fitness-engine",
    "sourcePlatform": "tencent",
    "targetPlatform": "OpenClaw",
    "packageFormat": "ZIP package",
    "primaryDoc": "SKILL.md",
    "includedAssets": [
      "README.md",
      "SKILL.md"
    ],
    "downloadMode": "redirect",
    "sourceHealth": {
      "source": "tencent",
      "status": "healthy",
      "reason": "direct_download_ok",
      "recommendedAction": "download",
      "checkedAt": "2026-04-30T16:55:25.780Z",
      "expiresAt": "2026-05-07T16:55:25.780Z",
      "httpStatus": 200,
      "finalUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=network",
      "contentType": "application/zip",
      "probeMethod": "head",
      "details": {
        "probeUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=network",
        "contentDisposition": "attachment; filename=\"network-1.0.0.zip\"",
        "redirectLocation": null,
        "bodySnippet": null
      },
      "scope": "source",
      "summary": "Source download looks usable.",
      "detail": "Yavira can redirect you to the upstream package for this source.",
      "primaryActionLabel": "Download for OpenClaw",
      "primaryActionHref": "/downloads/afrexai-fitness-engine"
    },
    "validation": {
      "installChecklist": [
        "Use the Yavira download entry.",
        "Review SKILL.md after the package is downloaded.",
        "Confirm the extracted package contains the expected setup assets."
      ],
      "postInstallChecks": [
        "Confirm the extracted package includes the expected docs or setup files.",
        "Validate the skill or prompts are available in your target agent workspace.",
        "Capture any manual follow-up steps the agent could not complete."
      ]
    }
  },
  "links": {
    "detailUrl": "https://openagent3.xyz/skills/afrexai-fitness-engine",
    "downloadUrl": "https://openagent3.xyz/downloads/afrexai-fitness-engine",
    "agentUrl": "https://openagent3.xyz/skills/afrexai-fitness-engine/agent",
    "manifestUrl": "https://openagent3.xyz/skills/afrexai-fitness-engine/agent.json",
    "briefUrl": "https://openagent3.xyz/skills/afrexai-fitness-engine/agent.md"
  }
}
```
## Documentation

### Fitness & Training Engineering

Complete periodized training system — program design, progressive overload, recovery optimization, body composition, and race prep. Works for any goal: strength, hypertrophy, endurance, hybrid (Hyrox/CrossFit), or general fitness. Zero dependencies.

### Quick Health Check

Run /fitness-check on any training program. Score each signal 0–2:

#Signal0 (Red)1 (Yellow)2 (Green)1Progressive overloadNo tracking, random weightsSome tracking, inconsistentLogged every session, planned progression2Program structureNo plan, different every dayLoosely follows a splitPeriodized with mesocycles3Recovery management<6h sleep, no rest daysSome rest, inconsistent sleep7-9h sleep, planned deloads4Nutrition alignmentNo macro awarenessTracks sometimesProtein target hit daily5Movement qualityPain during lifts, no warmupOccasional warmup, some issuesFull warmup, pain-free movement6BalanceAll push, no pull; all upper, no lowerMinor imbalancesPush/pull/legs balanced, mobility included7Consistency<2x/week or constantly changing3x/week with gaps3-6x/week sustained >8 weeks8Goal specificityNo clear goalVague goal ("get fit")SMART goal with timeline

Score: /16 → 0-5: Complete redesign needed | 6-10: Fix gaps first | 11-14: Optimize details | 15-16: Elite — maintain and periodize

### Training Brief YAML

athlete_brief:
  name: ""
  age: 0
  sex: "M/F"
  height_cm: 0
  weight_kg: 0
  body_fat_pct: 0  # estimate if unknown
  training_age_years: 0  # years of consistent training
  
  goals:
    primary: ""  # strength / hypertrophy / fat loss / endurance / hybrid / general fitness
    secondary: ""
    target_event: ""  # e.g., "Hyrox London — June 2026"
    timeline_weeks: 0
  
  current_training:
    frequency_per_week: 0
    session_duration_min: 0
    current_program: ""
    training_history: ""  # brief summary of last 6-12 months
  
  benchmarks:  # current 1RM or best effort
    squat_kg: 0
    bench_kg: 0
    deadlift_kg: 0
    overhead_press_kg: 0
    pull_ups: 0
    run_5k_min: 0
    run_10k_min: 0
    row_1000m_sec: 0
  
  constraints:
    injuries: []
    equipment_available: ""  # full gym / home gym / bodyweight / limited
    schedule_constraints: ""
    nutrition_approach: ""  # tracking macros / intuitive / specific diet
  
  lifestyle:
    sleep_hours: 0
    stress_level: "low/moderate/high"
    occupation_activity: "sedentary/light/moderate/active"
    steps_per_day: 0

### Training Age Classification

LevelTraining AgeCharacteristicsProgression RateBeginner0-12 monthsRapid neural adaptation, learning movement patterns2-5 kg/week on compoundsIntermediate1-3 yearsSlower gains, needs periodization1-2 kg/month on compoundsAdvanced3-7 yearsMarginal gains, advanced programming required1-5 kg per training blockElite7+ yearsNear genetic ceiling, micro-periodizationCompetition-cycle gains only

### Goal-Specific Focus

GoalVolume PriorityIntensity PriorityCardioNutritionStrengthModerate (3-5 sets)High (80-95% 1RM)MinimalSurplus or maintenanceHypertrophyHigh (10-20 sets/muscle/week)Moderate (60-80% 1RM)Low-moderateSurplus (+300-500 cal)Fat lossModerate-high (maintain muscle)Moderate-high (keep strength)Moderate-highDeficit (-300-500 cal)EnduranceLow-moderate (2-3 strength sessions)ModerateHigh priorityMaintenance or slight surplusHybrid (Hyrox)ModerateModerateHigh — mixed modalitiesMaintenance to slight surplusGeneral fitnessModerateModerateModerateMaintenance

### Periodization Models

ModelBest ForStructureWhen to UseLinearBeginnersIncrease load weeklyFirst 6-12 monthsUndulating (DUP)IntermediateVary rep ranges within weekStalling on linearBlockAdvanced3-4 week focused blocksPeaking for competitionConjugateAdvanced strengthMax effort + dynamic effort rotationPowerlifting focusHybrid periodizationHybrid athletesConcurrent strength + cardio blocksHyrox, CrossFit, OCR

### Mesocycle Template YAML

mesocycle:
  name: "Hypertrophy Block 1"
  duration_weeks: 4
  goal: "hypertrophy"
  
  week_1:  # Introductory
    intensity_rpe: "6-7"
    volume_modifier: 0.85  # 85% of peak volume
    notes: "Focus on technique, establish baseline"
  
  week_2:  # Building
    intensity_rpe: "7-8"
    volume_modifier: 0.95
    notes: "Push volume up"
  
  week_3:  # Overreaching
    intensity_rpe: "8-9"
    volume_modifier: 1.0  # Peak volume
    notes: "Hardest week — expect fatigue"
  
  week_4:  # Deload
    intensity_rpe: "5-6"
    volume_modifier: 0.60
    notes: "Cut volume 40%, maintain intensity, recover"
  
  progression_rule: "Add 2.5kg to compounds or 1-2 reps at same weight"
  deload_frequency: "Every 4th week (beginners: every 6-8 weeks)"

### Training Split Selection

SplitFrequencyBest ForSessions/WeekFull Body3x/weekBeginners, time-limited3Upper/Lower4x/weekIntermediates, balanced4Push/Pull/Legs5-6x/weekIntermediates-advanced, hypertrophy5-6Bro Split5x/weekAdvanced bodybuilding5Upper/Lower + Conditioning5x/weekHybrid athletes3 lifting + 2 conditioningConcurrent5-6x/weekHyrox/OCR/CrossFitMixed daily

Selection Rules:

Beginners: Full body 3x/week. Always.
If <4 days available: Full body or upper/lower
If hypertrophy focus: PPL or upper/lower for volume
If hybrid/endurance: Upper/lower + dedicated conditioning days
Recovery capacity determines frequency — more isn't always better

### Movement Pattern Requirements

Every program MUST include these patterns weekly:

PatternPrimary ExercisesAlternatives (limited equipment)Horizontal PushBench press, dumbbell pressPush-ups, floor pressHorizontal PullBarbell row, cable rowInverted rows, resistance band rowsVertical PushOverhead press, dumbbell shoulder pressPike push-ups, handstand push-upsVertical PullPull-ups, lat pulldownBand pull-ups, doorframe rowsSquatBack squat, front squat, goblet squatPistol squats, Bulgarian split squatsHingeDeadlift, Romanian deadlift, hip thrustSingle-leg RDL, KB swingsCarry/CoreFarmer walks, pallof press, hanging leg raisePlank variations, dead bugsLunge/Single-legWalking lunges, step-upsBodyweight lunges, single-leg glute bridge

### Rep Range Guide

GoalRepsSets/ExerciseRestRPE TargetStrength1-53-53-5 min8-9.5Hypertrophy6-123-460-120 sec7-9Muscular endurance12-20+2-330-60 sec7-8Power1-53-53-5 min7-8 (explosive)

### RPE Scale Reference

RPEDescriptionReps in Reserve10Maximum effort, cannot do another rep0 RIR9Could maybe do 1 more1 RIR8Could do 2 more2 RIR7Could do 3 more, moderate effort3 RIR6Light, warmup weight feel4+ RIR

### Progressive Overload Methods (Priority Order)

Add reps — Hit top of rep range? Add 1-2 reps next session
Add weight — Hit top of rep range for all sets? Add 2.5-5 kg
Add sets — Within weekly volume targets? Add 1 set
Increase ROM — Deficit deadlifts, paused squats, deeper squats
Decrease rest — Only for conditioning/endurance goals
Increase tempo — Slower eccentrics (3-4 sec) for hypertrophy
Increase frequency — Train muscle group more often within recovery limits

### Weekly Volume Landmarks (Sets Per Muscle Group Per Week)

Muscle GroupMEV (Minimum)MAV (Maximum Adaptive)MRV (Maximum Recoverable)Chest812-1620-22Back812-1820-25Shoulders610-1418-20Quads610-1618-20Hamstrings48-1214-16Biceps48-1416-20Triceps48-1214-18Glutes48-1416-20Calves610-1416-20Abs06-1014-16

Rules:

Start at MEV, add 1-2 sets/muscle/week across mesocycle
When gains stall, check if approaching MRV (fatigue masking gains)
Deload resets fatigue — return to MEV and progress again
Compounds count toward multiple muscle groups (bench = chest + triceps + shoulders)

### Beginner Full Body (3x/week)

program:
  name: "Beginner Full Body"
  level: "beginner"
  frequency: "3x/week (Mon/Wed/Fri)"
  duration: "12 weeks"
  
  day_a:
    name: "Full Body A"
    exercises:
      - { name: "Barbell Back Squat", sets: 3, reps: "5", progression: "+2.5kg/session" }
      - { name: "Bench Press", sets: 3, reps: "5", progression: "+2.5kg/session" }
      - { name: "Barbell Row", sets: 3, reps: "8", progression: "+2.5kg/session" }
      - { name: "Dumbbell Shoulder Press", sets: 3, reps: "10", progression: "+1kg when 3x10" }
      - { name: "Plank", sets: 3, reps: "30-60 sec", progression: "+10 sec/week" }
  
  day_b:
    name: "Full Body B"
    exercises:
      - { name: "Deadlift", sets: 3, reps: "5", progression: "+5kg/session" }
      - { name: "Overhead Press", sets: 3, reps: "5", progression: "+2.5kg/session" }
      - { name: "Pull-ups (or lat pulldown)", sets: 3, reps: "AMRAP (or 8-10)", progression: "add reps → add weight" }
      - { name: "Romanian Deadlift", sets: 3, reps: "10", progression: "+2.5kg when 3x10" }
      - { name: "Hanging Leg Raise", sets: 3, reps: "10", progression: "+2 reps/week" }
  
  alternation: "A/B/A then B/A/B"
  warmup: "5 min cardio + movement-specific warmup sets"
  session_duration: "45-60 min"

### Intermediate Upper/Lower (4x/week)

program:
  name: "Intermediate Upper/Lower"
  level: "intermediate"
  frequency: "4x/week"
  structure: "Upper A / Lower A / Rest / Upper B / Lower B / Rest / Rest"
  
  upper_a:  # Strength emphasis
    name: "Upper Strength"
    exercises:
      - { name: "Bench Press", sets: 4, reps: "4-6", rpe: 8 }
      - { name: "Weighted Pull-ups", sets: 4, reps: "4-6", rpe: 8 }
      - { name: "DB Shoulder Press", sets: 3, reps: "8-10", rpe: 8 }
      - { name: "Cable Row", sets: 3, reps: "8-10", rpe: 8 }
      - { name: "Lateral Raises", sets: 3, reps: "12-15", rpe: 8 }
      - { name: "Tricep Pushdowns", sets: 3, reps: "10-12", rpe: 8 }
      - { name: "Barbell Curls", sets: 3, reps: "10-12", rpe: 8 }
  
  lower_a:  # Quad emphasis
    name: "Lower Quad Focus"
    exercises:
      - { name: "Back Squat", sets: 4, reps: "4-6", rpe: 8 }
      - { name: "Romanian Deadlift", sets: 3, reps: "8-10", rpe: 8 }
      - { name: "Leg Press", sets: 3, reps: "10-12", rpe: 8 }
      - { name: "Walking Lunges", sets: 3, reps: "10/leg", rpe: 7 }
      - { name: "Leg Curl", sets: 3, reps: "10-12", rpe: 8 }
      - { name: "Calf Raises", sets: 4, reps: "12-15", rpe: 8 }
      - { name: "Pallof Press", sets: 3, reps: "10/side", rpe: 7 }
  
  upper_b:  # Volume emphasis
    name: "Upper Hypertrophy"
    exercises:
      - { name: "Overhead Press", sets: 4, reps: "6-8", rpe: 8 }
      - { name: "Lat Pulldown", sets: 4, reps: "8-10", rpe: 8 }
      - { name: "Incline DB Press", sets: 3, reps: "10-12", rpe: 8 }
      - { name: "Chest-Supported Row", sets: 3, reps: "10-12", rpe: 8 }
      - { name: "Face Pulls", sets: 3, reps: "15-20", rpe: 7 }
      - { name: "Hammer Curls", sets: 3, reps: "10-12", rpe: 8 }
      - { name: "Overhead Tricep Ext", sets: 3, reps: "10-12", rpe: 8 }
  
  lower_b:  # Posterior emphasis
    name: "Lower Posterior Focus"
    exercises:
      - { name: "Deadlift", sets: 4, reps: "3-5", rpe: 8 }
      - { name: "Front Squat", sets: 3, reps: "6-8", rpe: 8 }
      - { name: "Hip Thrust", sets: 3, reps: "8-10", rpe: 8 }
      - { name: "Bulgarian Split Squat", sets: 3, reps: "8/leg", rpe: 8 }
      - { name: "Nordic Curl (or leg curl)", sets: 3, reps: "6-10", rpe: 8 }
      - { name: "Standing Calf Raise", sets: 4, reps: "10-12", rpe: 8 }
      - { name: "Ab Wheel Rollout", sets: 3, reps: "8-12", rpe: 7 }

### Hyrox Training Program (5x/week)

program:
  name: "Hyrox 12-Week Prep"
  level: "intermediate-advanced"
  frequency: "5x/week"
  structure: "Strength / Run + Stations / Active Recovery / Strength / Long Run + Stations"
  
  day_1:  # Monday — Strength
    name: "Functional Strength"
    exercises:
      - { name: "Back Squat", sets: 4, reps: "5", rpe: 8 }
      - { name: "Bench Press", sets: 4, reps: "5", rpe: 8 }
      - { name: "Weighted Pull-ups", sets: 4, reps: "6-8", rpe: 8 }
      - { name: "Farmer Walks", sets: 4, reps: "40m", weight: "32kg/hand" }
      - { name: "KB Swings", sets: 3, reps: "20", weight: "24kg" }
      - { name: "Sled Push", sets: 4, reps: "25m", rest: "90 sec" }
  
  day_2:  # Tuesday — Run + Stations
    name: "Race Simulation (Short)"
    warmup: "10 min easy jog"
    workout:
      - { segment: "Run", distance: "1km", pace: "race pace" }
      - { station: "Ski Erg", distance: "1000m" }
      - { segment: "Run", distance: "1km", pace: "race pace" }
      - { station: "Sled Push", distance: "50m" }
      - { segment: "Run", distance: "1km", pace: "race pace" }
      - { station: "Burpee Broad Jumps", reps: 80 }
      - { segment: "Run", distance: "1km", pace: "race pace" }
    cooldown: "10 min easy jog + stretch"
  
  day_3:  # Wednesday — Active Recovery
    name: "Recovery"
    workout:
      - { name: "Easy jog or walk", duration: "30-40 min", hr: "Zone 1-2" }
      - { name: "Foam rolling", duration: "15 min" }
      - { name: "Mobility work", duration: "15 min" }
  
  day_4:  # Thursday — Strength + Power
    name: "Power Endurance"
    exercises:
      - { name: "Deadlift", sets: 4, reps: "5", rpe: 8 }
      - { name: "Overhead Press", sets: 4, reps: "5", rpe: 8 }
      - { name: "Wall Balls", sets: 5, reps: "20", rest: "60 sec" }
      - { name: "Rowing Intervals", sets: 8, reps: "250m", rest: "60 sec" }
      - { name: "Lunges (weighted)", sets: 4, reps: "20m", weight: "16kg/hand" }
      - { name: "Sled Pull", sets: 4, reps: "25m", rest: "90 sec" }
  
  day_5:  # Saturday — Long Run + Stations
    name: "Race Simulation (Full)"
    warmup: "10 min easy jog"
    workout:
      - { segment: "Run", distance: "8km total (1km splits)", pace: "slightly above race pace" }
      - { note: "Insert one station after each 1km run — rotate through all 8 Hyrox stations" }
    stations_rotation:
      - "Ski Erg 1000m"
      - "Sled Push 50m"
      - "Sled Pull 50m"
      - "Burpee Broad Jumps 80m"
      - "Rowing 1000m"
      - "Farmer Carry 200m"
      - "Sandbag Lunges 100m"
      - "Wall Balls 100 reps"
    cooldown: "15 min easy jog + full stretch"

  hyrox_station_standards:
    ski_erg: "1000m"
    sled_push: "50m (152kg men / 102kg women)"
    sled_pull: "50m (103kg men / 78kg women)"
    burpee_broad_jumps: "80m"
    rowing: "1000m"
    farmer_carry: "200m (24kg men / 16kg women per hand)"
    sandbag_lunges: "100m (20kg men / 10kg women)"
    wall_balls: "100 reps (6kg men / 4kg women, 2.75m/2.44m target)"
  
  periodization_12_weeks:
    weeks_1_4: "Base building — 70% effort, technique focus, build run volume"
    weeks_5_8: "Intensity building — race pace intervals, full station practice"
    weeks_9_11: "Peak — race simulations, reduce volume, sharpen speed"
    week_12: "Taper — 50% volume, stay sharp, race day"

### Heart Rate Zones

Zone% Max HRRPEPurposeDurationZone 150-60%2-3Recovery, warmupUnlimitedZone 260-70%4-5Aerobic base (80% of training)30-90+ minZone 370-80%6-7Tempo, threshold20-40 minZone 480-90%8-9VO2max intervals3-8 min intervalsZone 590-100%10Sprint, anaerobic10-60 sec intervals

Max HR estimate: 220 - age (rough) or 208 - (0.7 × age) (more accurate)

### 80/20 Rule

80% of running volume in Zone 1-2 (easy, conversational pace)
20% in Zone 3-5 (hard efforts)
Violating this is the #1 mistake recreational runners make
Easy runs should feel embarrassingly slow

### Running Progression Rules

10% rule: Increase weekly mileage by max 10%/week
3-week build, 1-week back: Build for 3 weeks, reduce 20-30% on 4th
Long run: Max 30% of weekly volume in one run
Easy pace test: Can hold full conversation? That's Zone 2.
Speed work: Only after 4+ weeks of consistent base building

### Conditioning Modalities for Hybrid Athletes

ModalityMusclesCardio BenefitJoint ImpactHyrox RelevanceRunningLegs, coreHighHighDirect — 8km totalRowingFull bodyHighLowDirect — 1000m stationSki ErgUpper body, coreHighNoneDirect — 1000m stationAssault BikeFull bodyVery highNoneCross-trainingSwimmingFull bodyHighNoneActive recoveryCyclingLegsModerate-highNoneZone 2 alternative

### Recovery Priority Stack

PriorityMethodImpactCostTime1Sleep 7-9 hours★★★★★Free7-9h2Protein 1.6-2.2g/kg★★★★★$$N/A3Hydration 35-45ml/kg★★★★FreeN/A4Deload weeks★★★★Free1 week/4-65Active recovery (Zone 1)★★★Free20-40 min6Mobility/stretching★★★Free10-15 min7Foam rolling★★$10-15 min8Cold exposure★★$2-5 min9Massage★★$$$60 min10Compression garments★$$Wear post-session

Rules:

Never sacrifice #1-4 for #5-10
Cold water immersion: useful for acute recovery between competitions, may blunt hypertrophy if used chronically post-strength training
Foam rolling: pre-workout for mobility, post-workout for parasympathetic activation
Sleep is the #1 performance enhancer. Period.

### Fatigue Monitoring

daily_readiness:
  date: "YYYY-MM-DD"
  sleep_hours: 0
  sleep_quality: "1-5"  # 1=terrible, 5=great
  resting_hr: 0  # check first thing in morning
  hrv: 0  # if tracking
  muscle_soreness: "1-5"  # 1=none, 5=severe
  mood_energy: "1-5"  # 1=exhausted, 5=fired up
  motivation: "1-5"
  
  readiness_score: 0  # sum of quality+soreness(inverted)+mood+motivation = /20
  
  decision:
    # 16-20: Full intensity, push hard
    # 12-15: Normal training
    # 8-11: Reduce intensity or volume by 20%
    # 4-7: Active recovery or rest day

### Deload Protocol

ComponentNormal WeekDeload WeekVolume (sets)100%50-60%Intensity (weight)NormalSame or slightly reduceFrequencyNormalSameCardio volumeNormal50-70%DurationNormalShorter sessions

When to deload:

Planned: Every 4th week (intermediate), every 6-8th week (beginner)
Reactive: 2+ sessions where RPE is higher than expected for same weight
Sleep declining, motivation dropping, joint aches increasing
Performance plateau for 2+ weeks despite adequate nutrition/sleep

### Calorie & Macro Targets

Maintenance TDEE estimate:

Sedentary: BW(kg) × 26-28
Lightly active (3x/week): BW(kg) × 30-32
Active (5x/week): BW(kg) × 34-36
Very active (6x+ hard training): BW(kg) × 38-42

Goal-based adjustments:

GoalCalorie AdjustmentProteinCarbsFatMuscle gain+300-500 cal1.6-2.2 g/kg4-7 g/kg0.8-1.2 g/kgFat loss-300-500 cal2.0-2.4 g/kg2-4 g/kg0.7-1.0 g/kgMaintenance01.6-2.0 g/kg3-5 g/kg0.8-1.2 g/kgEndurance heavy+200-400 cal1.4-1.8 g/kg5-8 g/kg0.8-1.0 g/kgHybrid (Hyrox)+0-300 cal1.8-2.2 g/kg4-6 g/kg0.8-1.0 g/kg

### Pre/Intra/Post Workout Nutrition

TimingWhatWhy2-3h preBalanced meal (protein + carbs + fat)Sustained energy30-60 min preSmall snack (carbs + small protein)Quick fuel, no GI distressIntra (>60 min session)30-60g carbs/hour (sports drink, banana)Maintain blood glucose0-2h postProtein (30-40g) + carbs (0.8-1g/kg)Recovery, glycogen replenishment

### Supplements (Evidence-Based Only)

SupplementDoseEvidenceWhenCreatine monohydrate3-5g daily★★★★★Any time, every dayCaffeine3-6 mg/kg★★★★★30-60 min pre-workoutProtein powderAs needed to hit target★★★★Convenience — whole food firstVitamin D1000-4000 IU daily★★★★If deficient (most people in UK)Omega-3 (EPA/DHA)1-3g daily★★★Anti-inflammatoryMagnesium200-400mg daily★★★Sleep quality, recoveryElectrolytesDuring long sessions★★★Sessions >60 min, hot weather

Don't waste money on: BCAAs (if eating enough protein), testosterone boosters, fat burners, most pre-workout ingredients beyond caffeine.

### Daily Mobility Routine (10 min)

1. Cat-Cow — 10 reps (spine mobility)
2. World's Greatest Stretch — 5/side (hip flexor, T-spine, hamstring)
3. 90/90 Hip Switch — 10 reps (hip rotation)
4. Dead Hang — 30-60 sec (shoulder decompression)
5. Deep Squat Hold — 30-60 sec (ankle, hip mobility)
6. Band Pull-Aparts — 15 reps (shoulder health)
7. Couch Stretch — 30 sec/side (hip flexor)

### Pre-Workout Warmup Protocol

1. General: 5 min light cardio (jog, row, bike)
2. Dynamic stretches: leg swings, arm circles, hip circles (2 min)
3. Movement prep: bodyweight version of main lift (10 reps)
4. Ramping sets: 
   - Empty bar × 10
   - 40% × 8
   - 60% × 5
   - 75% × 3
   - 85% × 1
   - Working weight

### Common Issue Prevention

IssueCauseFixLow back painWeak core, hip tightness, poor bracingMcGill Big 3, hip flexor stretching, bracing drillsShoulder impingementInternal rotation dominance, weak rotator cuffFace pulls, band external rotations, reduce overhead volumeKnee pain (anterior)Quad dominance, weak VMO, poor ankle mobilityTerminal knee extensions, ankle dorsiflexion work, step-downsElbow tendinitisGrip/wrist overuse, sudden volume increaseWrist curls, eccentric work, reduce isolation curl volumeHip shift in squatAdductor/abductor imbalance, ankle restrictionCossack squats, banded squats, heel elevation

### When to See a Professional

Sharp pain during or after exercise (not muscle soreness)
Swelling that doesn't resolve in 48 hours
Numbness or tingling
Loss of range of motion lasting >2 weeks
Pain that worsens with each session
Any injury that changes your movement pattern

### Workout Log YAML

session:
  date: "YYYY-MM-DD"
  day: "Upper A"
  duration_min: 0
  location: ""
  readiness_score: 0  # from daily check
  
  exercises:
    - name: "Bench Press"
      warmup: "bar×10, 60×5, 80×3"
      working_sets:
        - { weight_kg: 95, reps: 5, rpe: 8 }
        - { weight_kg: 95, reps: 5, rpe: 8.5 }
        - { weight_kg: 95, reps: 4, rpe: 9 }
      notes: "Slight right shoulder tightness on last set"
    
    - name: "Weighted Pull-ups"
      working_sets:
        - { weight_kg: "+15", reps: 6, rpe: 8 }
        - { weight_kg: "+15", reps: 6, rpe: 8 }
        - { weight_kg: "+15", reps: 5, rpe: 9 }
  
  cardio:
    type: ""
    duration_min: 0
    distance_km: 0
    avg_hr: 0
    notes: ""
  
  session_notes: ""
  next_session_adjustments: ""

### Weekly Review Template

weekly_review:
  week_of: "YYYY-MM-DD"
  sessions_completed: 0
  sessions_planned: 0
  
  strength_progress:
    squat: { weight: 0, reps: 0, trend: "↑/→/↓" }
    bench: { weight: 0, reps: 0, trend: "↑/→/↓" }
    deadlift: { weight: 0, reps: 0, trend: "↑/→/↓" }
  
  body_composition:
    weight_avg: 0  # 7-day average
    weight_trend: "↑/→/↓"
    waist_cm: 0  # weekly measurement
  
  cardio_volume:
    total_km: 0
    total_min: 0
    long_run_km: 0
  
  recovery_metrics:
    avg_sleep: 0
    avg_readiness: 0
    soreness_issues: ""
  
  wins: ""
  challenges: ""
  adjustments_for_next_week: ""

### Key Metrics to Track

MetricFrequencyWhyWorking weights (all lifts)Every sessionProgressive overload verificationBody weight (morning, fasted)Daily → weekly averageBody composition trendingWaist measurementWeeklyFat loss indicator (more reliable than scale)Photos (front/side/back)Every 4 weeksVisual progress, mirrors lieRun pace / distanceEvery runCardio progressionSleep hours + qualityDailyRecovery capacityRPE per setEvery sessionFatigue managementRHR / HRVDaily (if tracking)Readiness, overtraining early warning

### Plateau Decision Tree

Strength stalling?
├─ Eating enough? (surplus for gain, maintenance minimum)
│  └─ No → Fix nutrition first
├─ Sleeping 7+ hours?
│  └─ No → Fix sleep first
├─ Been training >4 weeks without deload?
│  └─ Yes → Deload, then reassess
├─ Same program >12 weeks?
│  └─ Yes → Change program (new stimulus)
├─ Volume too high? (approaching MRV)
│  └─ Yes → Reduce volume, increase intensity
├─ Volume too low? (at MEV)
│  └─ Yes → Add 1-2 sets/muscle/week
└─ All good? → Change rep range or exercise variation

### Common Mistakes

#MistakeFix1No progressive overload (same weight every week)Log every session, aim to beat last performance2Program hopping (new program every 2 weeks)Stick to a program for minimum 8-12 weeks3Junk volume (30+ sets/muscle, half-effort)Do fewer sets at higher effort (RPE 7-9)4Skipping legsFollow balanced split — legs are 50%+ of your body5Never deloadingSchedule deloads, or take reactive deloads when signs appear6Ego lifting (too heavy, bad form)Drop weight 20%, master form, then rebuild7Cardio killing gainsSeparate cardio from lifting by 6+ hours, or do after lifting8Not eating enough protein1.6-2.2 g/kg — track for 2 weeks to calibrate9Ignoring sleep7-9 hours non-negotiable — it's when you grow10All intensity, no technique workRecord yourself, get form checks, invest in one coaching session

### Fat Loss Protocol

Set deficit: -300 to -500 cal/day (1% BW loss/week max)
Protein HIGH: 2.0-2.4 g/kg (muscle preservation is priority #1)
Training: Maintain intensity (heavy weights), reduce volume slightly if recovery drops
Cardio: Add 2-3 sessions of Zone 2 (walks, easy cycling), LISS > HIIT for sustainability
Step target: 8,000-12,000 steps/day (NEAT is the biggest calorie lever)
Timeline: Aim for 8-16 week cut, then 4+ weeks maintenance
Refeed: 1 day/week at maintenance with extra carbs if sub-15% BF
When to stop: Reaching target BF%, performance declining, diet fatigue >8/10

### Muscle Gain Protocol

Set surplus: +200-500 cal/day (0.5-1% BW gain/month for intermediates)
Protein adequate: 1.6-2.2 g/kg
Training: High volume focus (MAV range), progressive overload
Cardio: Minimal but maintain cardiovascular health (2x Zone 2, 20-30 min)
Timeline: Bulk for 12-20 weeks, then maintain or mini-cut
When to stop: BF% exceeding comfort (usually >18-20% men, >28-30% women), or at planned timeline

### Body Recomposition (Lose Fat + Gain Muscle)

Who it works for:

Beginners (first 6-12 months)
Detrained athletes returning
Overweight beginners (higher BF% = more recomp potential)
NOT effective for lean intermediates/advanced

How: Eat at maintenance, high protein (2.0+ g/kg), train hard with progressive overload. Trust the process — scale may not move but body composition changes.

### Taper Protocol (Final 1-2 Weeks)

Variable2 Weeks Out1 Week Out2 Days OutRace DayVolume-30%-50%-70%RaceIntensityMaintain1-2 race pace effortsEasy onlyRace effortFrequencyNormal-1 sessionLight movementRaceCarbsNormalSlightly increaseCarb load (+2g/kg)Race morning mealSleepPriority8+ hours8+ hours (expect nerves)Up early enough

### Race Day Checklist

race_day:
  morning:
    - Wake 3-4 hours before start
    - Familiar breakfast (tested in training)
    - Light caffeine if used in training
    - Kit check: shoes, watch, nutrition, number
    - Arrive 60-90 min before start
  
  warmup:
    - 10-15 min easy jog
    - Dynamic stretches
    - 2-3 race pace strides
    - Station-specific warmup (light ski erg pulls, bodyweight lunges)
  
  race_strategy:
    - Negative split: start conservative, build through middle, push final 2km
    - Station pacing: steady effort, don't redline early
    - Nutrition: sports drink/gel every 30-45 min
    - Mental cues: "relax, breathe, one station at a time"
  
  post_race:
    - Walk/easy movement for 10-15 min
    - Protein + carbs within 30 min
    - Rehydrate
    - Celebrate
    - Review within 24-48 hours while fresh

### Quality Rubric

Score any training program 0-100:

DimensionWeight0-255075100Progressive overload20%No trackingSome loggingConsistent logging + progressionPlanned periodized progressionExercise selection15%Random, unbalancedMost patterns coveredAll patterns, appropriate variationsPeriodized exercise rotationVolume/intensity15%Way too much or littleNear MEVMAV range, well managedIndividualized, auto-regulatedRecovery management15%No rest days, poor sleepSome structurePlanned deloads, good sleepFull recovery protocolNutrition alignment15%No awarenessProtein trackedFull macro trackingPeriodized nutritionSpecificity to goal10%Training doesn't match goalLoosely alignedWell-alignedCompetition-ready specificityAdaptability5%Rigid, no adjustmentSome flexibilityReactive deloads, RPE-basedAuto-regulated, AI-assistedSustainability5%Burnout trajectoryManageable short-termSustainable long-termBuilt for years, enjoyable

### 10 Training Commandments

Progressive overload or you're exercising, not training
Sleep is when you grow — protect it like your job depends on it
Protein is the only macro that MUST hit target daily
Consistency beats intensity — 80% effort for 52 weeks > 100% for 4
Track everything — what gets measured gets managed
Deload before you need to — proactive beats reactive
Ego is the enemy — perfect form at moderate weight beats ugly maxes
Specificity matters — train for YOUR goal, not someone else's program
Recovery is training — the workout is the stimulus, rest is the adaptation
Long game wins — think in years, not weeks

### 10 Common Training Mistakes

#MistakeImpactFix1No program (winging it)Zero progressionPick a program and follow it 8-12 weeks2All cardio, no strengthSkinny-fat, injuriesAdd 2-3 strength sessions/week minimum3Running too fast on easy daysOvertraining, injuryUse HR monitor — Zone 2 should feel easy4Skipping warmupInjury risk, worse performance10 min: cardio + dynamic stretching + ramping sets5Only training what you likeImbalances, injuryProgram ALL movement patterns6Copying advanced athletesOvertraining, frustrationMatch program to YOUR training age7Relying on motivationInconsistencyBuild habits, schedule sessions like meetings8Comparing to othersDiscouragementTrack YOUR progress over months9Ignoring pain signalsChronic injurySharp pain = stop, get assessed10Overcomplicating everythingAnalysis paralysisSimple program + consistency = 90% of results

### Coming Back After Injury

Start at 50% of previous weights
Build back over 4-6 weeks
Any exercise that causes pain gets swapped
See physio for clearance before returning to sport

### Training Over 40

Recovery takes longer — 3-4x/week often optimal
Joint-friendly variations (trap bar deadlift, DB press)
Warmup becomes non-negotiable
Mobility work daily
Prioritize eccentric control over heavy maxes

### Training in a Home Gym (Minimal Equipment)

DB + bench + pull-up bar covers 90% of needs
Resistance bands for rotator cuff and face pulls
Adjustable DBs > fixed set (space + cost efficient)
Priority buys: adjustable DBs → bench → pull-up bar → barbell + plates → rack

### Training + Shift Work

Train after longest sleep block
Keep schedule consistent on work days
Caffeine cut-off 6h before sleep
Meal prep is essential — no time for decisions

### Beginner Who's Afraid of the Gym

Start with 2 weeks of bodyweight at home
Go once to just walk around and do cardio
Bring a program on your phone — purpose reduces anxiety
Early morning or late evening = quieter
Everyone started somewhere. Nobody is watching you.

### Natural Language Commands

/fitness-check — Score any training program with the 8-signal health check
/design-program — Build a periodized training program from athlete brief
/log-workout — Record a training session with weights/reps/RPE
/weekly-review — Generate weekly training summary and adjustments
/plateau-fix — Diagnose and fix a strength or body composition plateau
/race-prep — Create a taper and race day strategy
/nutrition-plan — Calculate macros and create meal timing around training
/mobility-routine — Generate a mobility routine for specific issues
/deload-check — Assess whether a deload is needed
/exercise-swap — Find an alternative exercise for equipment/injury constraints
/body-comp — Set up a cut, bulk, or recomposition plan
/compare-programs — Compare two programs for a specific athlete profile
## Trust
- Source: tencent
- Verification: Indexed source record
- Publisher: 1kalin
- Version: 1.1.0
## Source health
- Status: healthy
- Source download looks usable.
- Yavira can redirect you to the upstream package for this source.
- Health scope: source
- Reason: direct_download_ok
- Checked at: 2026-04-30T16:55:25.780Z
- Expires at: 2026-05-07T16:55:25.780Z
- Recommended action: Download for OpenClaw
## Links
- [Detail page](https://openagent3.xyz/skills/afrexai-fitness-engine)
- [Send to Agent page](https://openagent3.xyz/skills/afrexai-fitness-engine/agent)
- [JSON manifest](https://openagent3.xyz/skills/afrexai-fitness-engine/agent.json)
- [Markdown brief](https://openagent3.xyz/skills/afrexai-fitness-engine/agent.md)
- [Download page](https://openagent3.xyz/downloads/afrexai-fitness-engine)