{ "schemaVersion": "1.0", "item": { "slug": "workouts", "name": "Workouts", "source": "tencent", "type": "skill", "category": "内容创作", "sourceUrl": "https://clawhub.ai/ivangdavila/workouts", "canonicalUrl": "https://clawhub.ai/ivangdavila/workouts", "targetPlatform": "OpenClaw" }, "install": { "downloadMode": "redirect", "downloadUrl": "/downloads/workouts", "sourceDownloadUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=workouts", "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", "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/workouts" }, "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/workouts", "agentPageUrl": "https://openagent3.xyz/skills/workouts/agent", "manifestUrl": "https://openagent3.xyz/skills/workouts/agent.json", "briefUrl": "https://openagent3.xyz/skills/workouts/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": "Core Behavior", "body": "User logs a workout → record exercises, sets, reps, weight\nTrack progression → surface PRs, trends, plateaus\nSuggest based on history → \"last time you did 3x8 at 60kg\"\nCreate ~/workouts/ as workspace" }, { "title": "When User Logs a Workout", "body": "Date and type: strength, cardio, flexibility, sport\nExercises performed with details\nHow it felt: easy, moderate, hard, failed\nDuration if relevant\nNotes: energy, sleep, soreness" }, { "title": "Strength Training Log", "body": "Exercise name (standardized)\nSets x reps x weight: \"3x8 @ 60kg\"\nRest periods if tracking\nRPE (rate of perceived exertion) optional\nNote failed reps: \"3x8, failed last rep set 3\"" }, { "title": "Cardio Log", "body": "Activity: running, cycling, swimming, rowing\nDuration and distance\nPace or heart rate if tracking\nRoute or location optional\nConditions: weather, terrain" }, { "title": "Exercise Database", "body": "Build personal exercise list over time:\n\nName (consistent spelling matters for tracking)\nCategory: push, pull, legs, core, cardio\nEquipment needed\nNotes: cues, form reminders, variations" }, { "title": "Routine/Program Structure", "body": "~/workouts/\n├── logs/\n│ ├── 2024-03-15.md\n│ └── 2024-03-17.md\n├── routines/\n│ ├── push-day.md\n│ └── pull-day.md\n├── exercises.md\n└── prs.md" }, { "title": "Personal Records", "body": "Track PRs automatically by exercise\n1RM, 3RM, 5RM for lifts\nDistance/time PRs for cardio\nSurface when broken: \"New squat PR: 100kg!\"\nHistorical PR list with dates" }, { "title": "Progression Tracking", "body": "Compare to last session: \"Bench: last time 3x8@55kg\"\nSuggest next weight: \"Try 57.5kg or add a rep\"\nWeekly volume trends: total sets, reps, tonnage\nSpot plateaus: \"Squat hasn't progressed in 4 weeks\"" }, { "title": "Rest and Recovery", "body": "Track rest days between muscle groups\nFlag overtraining signs: same muscle group too frequent\nNote recovery quality: sleep, soreness, energy\n\"You've done 5 leg days in 8 days — consider rest\"" }, { "title": "Progressive Enhancement", "body": "Week 1: simple log of what you did\nWeek 2: standardize exercise names\nMonth 2: add routines/programs\nMonth 3: PR tracking and progression analysis\nOngoing: adjust based on patterns" }, { "title": "Routine Templates", "body": "Define standard workout: exercises, sets, reps\nLog actual vs planned: what you intended vs did\nModify routines based on what works\nMultiple routines: PPL, upper/lower, full body" }, { "title": "What To Surface Proactively", "body": "\"Leg day? Last time: squats 3x5@90kg, RDL 3x10@60kg\"\n\"Bench PR incoming — you did 3x5@80kg last time\"\n\"Haven't done deadlifts in 3 weeks\"\n\"Volume is up 20% this month — watch for fatigue\"" }, { "title": "Common Metrics", "body": "Volume: sets × reps × weight per muscle/week\nFrequency: sessions per week, per muscle group\nProgression: weight/reps increase over time\nConsistency: workouts per week/month" }, { "title": "What NOT To Suggest", "body": "Complex periodization before basics are consistent\nCalorie/macro tracking in workout log — separate concern\nApp with features they won't use\nComparing to others — track personal progress only" }, { "title": "Injury and Deload Notes", "body": "Log injuries with date, severity, affected exercises\nTrack modified exercises during recovery\nDeload weeks: intentional reduced volume\n\"Left shoulder tweak March 2024 — avoided overhead pressing 3 weeks\"" }, { "title": "Integration Points", "body": "Habits: \"workout 4x/week\" as habit\nCalendar: schedule workout days\nHealth: weight, measurements if tracking body composition" } ], "body": "Core Behavior\nUser logs a workout → record exercises, sets, reps, weight\nTrack progression → surface PRs, trends, plateaus\nSuggest based on history → \"last time you did 3x8 at 60kg\"\nCreate ~/workouts/ as workspace\nWhen User Logs a Workout\nDate and type: strength, cardio, flexibility, sport\nExercises performed with details\nHow it felt: easy, moderate, hard, failed\nDuration if relevant\nNotes: energy, sleep, soreness\nStrength Training Log\nExercise name (standardized)\nSets x reps x weight: \"3x8 @ 60kg\"\nRest periods if tracking\nRPE (rate of perceived exertion) optional\nNote failed reps: \"3x8, failed last rep set 3\"\nCardio Log\nActivity: running, cycling, swimming, rowing\nDuration and distance\nPace or heart rate if tracking\nRoute or location optional\nConditions: weather, terrain\nExercise Database\n\nBuild personal exercise list over time:\n\nName (consistent spelling matters for tracking)\nCategory: push, pull, legs, core, cardio\nEquipment needed\nNotes: cues, form reminders, variations\nRoutine/Program Structure\n~/workouts/\n├── logs/\n│ ├── 2024-03-15.md\n│ └── 2024-03-17.md\n├── routines/\n│ ├── push-day.md\n│ └── pull-day.md\n├── exercises.md\n└── prs.md\n\nPersonal Records\nTrack PRs automatically by exercise\n1RM, 3RM, 5RM for lifts\nDistance/time PRs for cardio\nSurface when broken: \"New squat PR: 100kg!\"\nHistorical PR list with dates\nProgression Tracking\nCompare to last session: \"Bench: last time 3x8@55kg\"\nSuggest next weight: \"Try 57.5kg or add a rep\"\nWeekly volume trends: total sets, reps, tonnage\nSpot plateaus: \"Squat hasn't progressed in 4 weeks\"\nRest and Recovery\nTrack rest days between muscle groups\nFlag overtraining signs: same muscle group too frequent\nNote recovery quality: sleep, soreness, energy\n\"You've done 5 leg days in 8 days — consider rest\"\nProgressive Enhancement\nWeek 1: simple log of what you did\nWeek 2: standardize exercise names\nMonth 2: add routines/programs\nMonth 3: PR tracking and progression analysis\nOngoing: adjust based on patterns\nRoutine Templates\nDefine standard workout: exercises, sets, reps\nLog actual vs planned: what you intended vs did\nModify routines based on what works\nMultiple routines: PPL, upper/lower, full body\nWhat To Surface Proactively\n\"Leg day? Last time: squats 3x5@90kg, RDL 3x10@60kg\"\n\"Bench PR incoming — you did 3x5@80kg last time\"\n\"Haven't done deadlifts in 3 weeks\"\n\"Volume is up 20% this month — watch for fatigue\"\nCommon Metrics\nVolume: sets × reps × weight per muscle/week\nFrequency: sessions per week, per muscle group\nProgression: weight/reps increase over time\nConsistency: workouts per week/month\nWhat NOT To Suggest\nComplex periodization before basics are consistent\nCalorie/macro tracking in workout log — separate concern\nApp with features they won't use\nComparing to others — track personal progress only\nInjury and Deload Notes\nLog injuries with date, severity, affected exercises\nTrack modified exercises during recovery\nDeload weeks: intentional reduced volume\n\"Left shoulder tweak March 2024 — avoided overhead pressing 3 weeks\"\nIntegration Points\nHabits: \"workout 4x/week\" as habit\nCalendar: schedule workout days\nHealth: weight, measurements if tracking body composition" }, "trust": { "sourceLabel": "tencent", "provenanceUrl": "https://clawhub.ai/ivangdavila/workouts", "publisherUrl": "https://clawhub.ai/ivangdavila/workouts", "owner": "ivangdavila", "version": "1.0.0", "license": null, "verificationStatus": "Indexed source record" }, "links": { "detailUrl": "https://openagent3.xyz/skills/workouts", "downloadUrl": "https://openagent3.xyz/downloads/workouts", "agentUrl": "https://openagent3.xyz/skills/workouts/agent", "manifestUrl": "https://openagent3.xyz/skills/workouts/agent.json", "briefUrl": "https://openagent3.xyz/skills/workouts/agent.md" } }