# Send Workouts 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. 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. Summarize what changed and any follow-up checks I should run.
```
## Machine-readable fields
```json
{
  "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": {
    "downloadUrl": "/downloads/workouts",
    "sourceDownloadUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=workouts",
    "sourcePlatform": "tencent",
    "targetPlatform": "OpenClaw",
    "packageFormat": "ZIP package",
    "primaryDoc": "SKILL.md",
    "includedAssets": [
      "SKILL.md"
    ],
    "downloadMode": "redirect",
    "sourceHealth": {
      "source": "tencent",
      "slug": "workouts",
      "status": "healthy",
      "reason": "direct_download_ok",
      "recommendedAction": "download",
      "checkedAt": "2026-05-01T01:10:23.122Z",
      "expiresAt": "2026-05-08T01:10:23.122Z",
      "httpStatus": 200,
      "finalUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=workouts",
      "contentType": "application/zip",
      "probeMethod": "head",
      "details": {
        "probeUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=workouts",
        "contentDisposition": "attachment; filename=\"workouts-1.0.0.zip\"",
        "redirectLocation": null,
        "bodySnippet": null,
        "slug": "workouts"
      },
      "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/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."
      ]
    }
  },
  "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"
  }
}
```
## Documentation

### Core Behavior

User logs a workout → record exercises, sets, reps, weight
Track progression → surface PRs, trends, plateaus
Suggest based on history → "last time you did 3x8 at 60kg"
Create ~/workouts/ as workspace

### When User Logs a Workout

Date and type: strength, cardio, flexibility, sport
Exercises performed with details
How it felt: easy, moderate, hard, failed
Duration if relevant
Notes: energy, sleep, soreness

### Strength Training Log

Exercise name (standardized)
Sets x reps x weight: "3x8 @ 60kg"
Rest periods if tracking
RPE (rate of perceived exertion) optional
Note failed reps: "3x8, failed last rep set 3"

### Cardio Log

Activity: running, cycling, swimming, rowing
Duration and distance
Pace or heart rate if tracking
Route or location optional
Conditions: weather, terrain

### Exercise Database

Build personal exercise list over time:

Name (consistent spelling matters for tracking)
Category: push, pull, legs, core, cardio
Equipment needed
Notes: cues, form reminders, variations

### Routine/Program Structure

~/workouts/
├── logs/
│   ├── 2024-03-15.md
│   └── 2024-03-17.md
├── routines/
│   ├── push-day.md
│   └── pull-day.md
├── exercises.md
└── prs.md

### Personal Records

Track PRs automatically by exercise
1RM, 3RM, 5RM for lifts
Distance/time PRs for cardio
Surface when broken: "New squat PR: 100kg!"
Historical PR list with dates

### Progression Tracking

Compare to last session: "Bench: last time 3x8@55kg"
Suggest next weight: "Try 57.5kg or add a rep"
Weekly volume trends: total sets, reps, tonnage
Spot plateaus: "Squat hasn't progressed in 4 weeks"

### Rest and Recovery

Track rest days between muscle groups
Flag overtraining signs: same muscle group too frequent
Note recovery quality: sleep, soreness, energy
"You've done 5 leg days in 8 days — consider rest"

### Progressive Enhancement

Week 1: simple log of what you did
Week 2: standardize exercise names
Month 2: add routines/programs
Month 3: PR tracking and progression analysis
Ongoing: adjust based on patterns

### Routine Templates

Define standard workout: exercises, sets, reps
Log actual vs planned: what you intended vs did
Modify routines based on what works
Multiple routines: PPL, upper/lower, full body

### What To Surface Proactively

"Leg day? Last time: squats 3x5@90kg, RDL 3x10@60kg"
"Bench PR incoming — you did 3x5@80kg last time"
"Haven't done deadlifts in 3 weeks"
"Volume is up 20% this month — watch for fatigue"

### Common Metrics

Volume: sets × reps × weight per muscle/week
Frequency: sessions per week, per muscle group
Progression: weight/reps increase over time
Consistency: workouts per week/month

### What NOT To Suggest

Complex periodization before basics are consistent
Calorie/macro tracking in workout log — separate concern
App with features they won't use
Comparing to others — track personal progress only

### Injury and Deload Notes

Log injuries with date, severity, affected exercises
Track modified exercises during recovery
Deload weeks: intentional reduced volume
"Left shoulder tweak March 2024 — avoided overhead pressing 3 weeks"

### Integration Points

Habits: "workout 4x/week" as habit
Calendar: schedule workout days
Health: weight, measurements if tracking body composition
## Trust
- Source: tencent
- Verification: Indexed source record
- Publisher: ivangdavila
- Version: 1.0.0
## Source health
- Status: healthy
- Item download looks usable.
- Yavira can redirect you to the upstream package for this item.
- Health scope: item
- Reason: direct_download_ok
- Checked at: 2026-05-01T01:10:23.122Z
- Expires at: 2026-05-08T01:10:23.122Z
- Recommended action: Download for OpenClaw
## Links
- [Detail page](https://openagent3.xyz/skills/workouts)
- [Send to Agent page](https://openagent3.xyz/skills/workouts/agent)
- [JSON manifest](https://openagent3.xyz/skills/workouts/agent.json)
- [Markdown brief](https://openagent3.xyz/skills/workouts/agent.md)
- [Download page](https://openagent3.xyz/downloads/workouts)