In-person trackable workouts are created by selecting the Add a new “In-Person Trackable” Session option from the Actions drop down on the XRcize Programs > Sessions page.
The elements that comprise a workout element are:
- Exercise name (which maps to a corresponding achievement)
- Sets (optional)
- Reps (optional)
- Load (optional)
- Tempo (optional)
- Rest (optional, unless a rest element)
- Notes (optional)
Exercise elements may be added manually by populating the corresponding fields for each entry by clicking the button.
Alternatively, exercises may be added with ease by using common exercise syntax. GymOS will parse the entry and convert it to a structured exercise element, which may then be edited if required.
Adding exerises using FastAdd
The FastAdd structure is shown on the entry screen and is:
[Exercise Name] [Sets]x[Reps] [Load] [Tempo] Rest:[Rest] [Notes...]
The structure for each element is:
- Exercise Name: Freeform text. This must either match an existing achievement or a new achievement may optionally be created automatically.
- Sets: Optional. Numeric. Minimum = 1
- Reps: Optional. n|s|sec|min|m|ki|mi|AMRAP|Max|ToFailure|VAR|RPE3
- Load: Optional. Freeform text or
x%yRM - Tempo: Optional. n-n-n-n|AYOP|SYOP|Controlled|Slow|Fast|Explosive|Sprint|Pause at ns|Max Effort|Submax|RPEn
- Rest: Optional unless a rest element. n or ns
- Notes: Optional. Freeform text
FastAdd Examples
The following are examples of the almost endless variations of FastAdd inputs you can create. If GymOS cannot fully parse your entry, simply edit and make any corrections necessary.
Push-Up 3x1min AYOP Rest:30s For warm up
Straight Arm Plank 3x1min Rest:30s Straight backs!
Rest:60s
SkiErg 3x1min Explosive Rest:30s
Russian Kettlebell Swing 3x5 80%1RM Controlled Rest:30s
Goblet Squat 3x5 80%1RM AYOP Rest:30s Pay attention to the correct form
Alternate Dumbbell Curl 3x3 100%3RM Controlled Rest:30s 3 reps each side = 6 total
Belt
The above entries would, in turn, be translated into the following workout program:
The order of the entries may be adjusted by dragging rows up-and-down the list using the drag handle.