{
  "schemaVersion": "1.0",
  "item": {
    "slug": "workout",
    "name": "Workout",
    "source": "tencent",
    "type": "skill",
    "category": "开发工具",
    "sourceUrl": "https://clawhub.ai/gricha/workout",
    "canonicalUrl": "https://clawhub.ai/gricha/workout",
    "targetPlatform": "OpenClaw"
  },
  "install": {
    "downloadMode": "redirect",
    "downloadUrl": "/downloads/workout",
    "sourceDownloadUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=workout",
    "sourcePlatform": "tencent",
    "targetPlatform": "OpenClaw",
    "installMethod": "Manual import",
    "extraction": "Extract archive",
    "prerequisites": [
      "OpenClaw"
    ],
    "packageFormat": "ZIP package",
    "includedAssets": [
      "SKILL.md"
    ],
    "primaryDoc": "SKILL.md",
    "quickSetup": [
      "Download the package from Yavira.",
      "Extract the archive and review SKILL.md first.",
      "Import or place the package into your OpenClaw setup."
    ],
    "agentAssist": {
      "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.",
      "steps": [
        "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."
      ],
      "prompts": [
        {
          "label": "New install",
          "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete."
        },
        {
          "label": "Upgrade existing",
          "body": "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. Summarize what changed and any follow-up checks I should run."
        }
      ]
    },
    "sourceHealth": {
      "source": "tencent",
      "slug": "workout",
      "status": "healthy",
      "reason": "direct_download_ok",
      "recommendedAction": "download",
      "checkedAt": "2026-05-11T04:02:26.897Z",
      "expiresAt": "2026-05-18T04:02:26.897Z",
      "httpStatus": 200,
      "finalUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=workout",
      "contentType": "application/zip",
      "probeMethod": "head",
      "details": {
        "probeUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=workout",
        "contentDisposition": "attachment; filename=\"workout-1.1.0.zip\"",
        "redirectLocation": null,
        "bodySnippet": null,
        "slug": "workout"
      },
      "scope": "item",
      "summary": "Item download looks usable.",
      "detail": "Yavira can redirect you to the upstream package for this item.",
      "primaryActionLabel": "Download for OpenClaw",
      "primaryActionHref": "/downloads/workout"
    },
    "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."
      ]
    },
    "downloadPageUrl": "https://openagent3.xyz/downloads/workout",
    "agentPageUrl": "https://openagent3.xyz/skills/workout/agent",
    "manifestUrl": "https://openagent3.xyz/skills/workout/agent.json",
    "briefUrl": "https://openagent3.xyz/skills/workout/agent.md"
  },
  "agentAssist": {
    "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.",
    "steps": [
      "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."
    ],
    "prompts": [
      {
        "label": "New install",
        "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete."
      },
      {
        "label": "Upgrade existing",
        "body": "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. Summarize what changed and any follow-up checks I should run."
      }
    ]
  },
  "documentation": {
    "source": "clawhub",
    "primaryDoc": "SKILL.md",
    "sections": [
      {
        "title": "Multi-User Profiles",
        "body": "Multiple people can track workouts independently using profiles.\n\nworkout profile list               # List all profiles\nworkout profile create sarah       # Create new profile\nworkout profile delete old         # Delete profile\n\nWhen multiple profiles exist, specify which one:\n\nworkout --profile mike start push-day\nworkout --profile mike log bench-press 185 8\nworkout --profile mike done\n\nSingle profile: Commands work without --profile (backwards compatible)\nShared exercises: Exercise library shared across profiles\nPer-user data: Templates, workouts, config are per-profile"
      },
      {
        "title": "1. Always Add New Exercises First",
        "body": "If user mentions an exercise not in library, add it before logging:\n\nworkout exercises add \"Dumbbell RDL\" --muscles hamstrings,glutes --type compound --equipment dumbbell\n\nNever skip this — unknown exercises will fail to log."
      },
      {
        "title": "2. Log Accurate Numbers — Notes Are NOT a Substitute",
        "body": "Sets require correct weight and reps. Numbers feed statistical analysis (PRs, volume, progression).\n\n❌ WRONG: Log 0 lbs then add a note with the real weight\n✅ RIGHT: Log the actual weight used\n\nIf user doesn't specify weight, ASK before logging. Don't assume 0."
      },
      {
        "title": "3. Notes Are Metadata Only",
        "body": "Use notes for context (injuries, form cues, equipment notes), not to correct bad data:\n\nworkout note \"Left elbow tender today\"\nworkout note bench-press \"Used close grip\""
      },
      {
        "title": "Core Commands",
        "body": "workout start --empty              # Start freestyle session\nworkout start push                 # Start from template\nworkout log bench-press 135 8      # Log set (weight reps)\nworkout log bench-press 135 8,8,7  # Log multiple sets\nworkout note \"Session note\"        # Add note\nworkout note bench-press \"Note\"    # Note on exercise\nworkout swap bench-press db-bench  # Swap exercise\nworkout done                       # Finish session\nworkout cancel                     # Discard"
      },
      {
        "title": "Editing & Fixing Logged Sets",
        "body": "workout undo                       # Remove last logged set\nworkout undo bench-press           # Remove last set of specific exercise\nworkout edit bench-press 2 155 8   # Edit set 2: weight=155, reps=8\nworkout edit bench-press 2 --reps 10 --rir 2  # Edit reps and RIR\nworkout delete bench-press 3       # Delete set 3 entirely\n\nSet numbers are 1-indexed. Use these to fix mistakes during a session."
      },
      {
        "title": "Exercises",
        "body": "workout exercises list\nworkout exercises list --muscle chest\nworkout exercises add \"Name\" --muscles biceps --type isolation --equipment cable\n\n⚠️ exercises add requires: --muscles, --type, --equipment\n\nEquipment options: barbell, dumbbell, cable, machine, bodyweight, kettlebell, band, other"
      },
      {
        "title": "Templates",
        "body": "workout templates list\nworkout templates show push\nworkout templates create \"Push\" --exercises \"bench-press:4x8,ohp:3x8\""
      },
      {
        "title": "History & PRs",
        "body": "workout last                       # Last workout\nworkout history bench-press        # Exercise history\nworkout pr                         # All PRs\nworkout pr bench-press             # Exercise PRs\nworkout volume --week              # Weekly volume\nworkout progression bench-press    # Progress over time"
      },
      {
        "title": "Typical Session Flow",
        "body": "# 1. Start\nworkout start push\n\n# 2. Log with REAL numbers\nworkout log bench-press 135 8\nworkout log bench-press 145 8\nworkout log bench-press 155 6\n\n# 3. Notes for context only\nworkout note bench-press \"Felt strong today\"\n\n# 4. Finish\nworkout done"
      },
      {
        "title": "Equipment Variants",
        "body": "Use specific exercises for equipment variants to track properly:\n\nbench-press (barbell) vs dumbbell-bench-press\nromanian-deadlift (barbell) vs dumbbell-rdl\nshoulder-press (barbell) vs dumbbell-shoulder-press"
      },
      {
        "title": "Notes",
        "body": "Weights in lbs\nMultiple log calls at different weights OK\nswap moves all logged sets to new exercise\nAll commands support --json"
      }
    ],
    "body": "Workout CLI\nMulti-User Profiles\n\nMultiple people can track workouts independently using profiles.\n\nworkout profile list               # List all profiles\nworkout profile create sarah       # Create new profile\nworkout profile delete old         # Delete profile\n\n\nWhen multiple profiles exist, specify which one:\n\nworkout --profile mike start push-day\nworkout --profile mike log bench-press 185 8\nworkout --profile mike done\n\nSingle profile: Commands work without --profile (backwards compatible)\nShared exercises: Exercise library shared across profiles\nPer-user data: Templates, workouts, config are per-profile\nCRITICAL RULES\n1. Always Add New Exercises First\n\nIf user mentions an exercise not in library, add it before logging:\n\nworkout exercises add \"Dumbbell RDL\" --muscles hamstrings,glutes --type compound --equipment dumbbell\n\n\nNever skip this — unknown exercises will fail to log.\n\n2. Log Accurate Numbers — Notes Are NOT a Substitute\n\nSets require correct weight and reps. Numbers feed statistical analysis (PRs, volume, progression).\n\n❌ WRONG: Log 0 lbs then add a note with the real weight\n✅ RIGHT: Log the actual weight used\n\nIf user doesn't specify weight, ASK before logging. Don't assume 0.\n\n3. Notes Are Metadata Only\n\nUse notes for context (injuries, form cues, equipment notes), not to correct bad data:\n\nworkout note \"Left elbow tender today\"\nworkout note bench-press \"Used close grip\"\n\nCore Commands\nworkout start --empty              # Start freestyle session\nworkout start push                 # Start from template\nworkout log bench-press 135 8      # Log set (weight reps)\nworkout log bench-press 135 8,8,7  # Log multiple sets\nworkout note \"Session note\"        # Add note\nworkout note bench-press \"Note\"    # Note on exercise\nworkout swap bench-press db-bench  # Swap exercise\nworkout done                       # Finish session\nworkout cancel                     # Discard\n\nEditing & Fixing Logged Sets\nworkout undo                       # Remove last logged set\nworkout undo bench-press           # Remove last set of specific exercise\nworkout edit bench-press 2 155 8   # Edit set 2: weight=155, reps=8\nworkout edit bench-press 2 --reps 10 --rir 2  # Edit reps and RIR\nworkout delete bench-press 3       # Delete set 3 entirely\n\n\nSet numbers are 1-indexed. Use these to fix mistakes during a session.\n\nExercises\nworkout exercises list\nworkout exercises list --muscle chest\nworkout exercises add \"Name\" --muscles biceps --type isolation --equipment cable\n\n\n⚠️ exercises add requires: --muscles, --type, --equipment\n\nEquipment options: barbell, dumbbell, cable, machine, bodyweight, kettlebell, band, other\n\nTemplates\nworkout templates list\nworkout templates show push\nworkout templates create \"Push\" --exercises \"bench-press:4x8,ohp:3x8\"\n\nHistory & PRs\nworkout last                       # Last workout\nworkout history bench-press        # Exercise history\nworkout pr                         # All PRs\nworkout pr bench-press             # Exercise PRs\nworkout volume --week              # Weekly volume\nworkout progression bench-press    # Progress over time\n\nTypical Session Flow\n# 1. Start\nworkout start push\n\n# 2. Log with REAL numbers\nworkout log bench-press 135 8\nworkout log bench-press 145 8\nworkout log bench-press 155 6\n\n# 3. Notes for context only\nworkout note bench-press \"Felt strong today\"\n\n# 4. Finish\nworkout done\n\nEquipment Variants\n\nUse specific exercises for equipment variants to track properly:\n\nbench-press (barbell) vs dumbbell-bench-press\nromanian-deadlift (barbell) vs dumbbell-rdl\nshoulder-press (barbell) vs dumbbell-shoulder-press\nNotes\nWeights in lbs\nMultiple log calls at different weights OK\nswap moves all logged sets to new exercise\nAll commands support --json"
  },
  "trust": {
    "sourceLabel": "tencent",
    "provenanceUrl": "https://clawhub.ai/gricha/workout",
    "publisherUrl": "https://clawhub.ai/gricha/workout",
    "owner": "gricha",
    "version": "1.1.0",
    "license": null,
    "verificationStatus": "Indexed source record"
  },
  "links": {
    "detailUrl": "https://openagent3.xyz/skills/workout",
    "downloadUrl": "https://openagent3.xyz/downloads/workout",
    "agentUrl": "https://openagent3.xyz/skills/workout/agent",
    "manifestUrl": "https://openagent3.xyz/skills/workout/agent.json",
    "briefUrl": "https://openagent3.xyz/skills/workout/agent.md"
  }
}