01EXERCISE
A movement. "KB Strict Press." Has variants (Strict, Push, Z-Press, Bottoms-Up).
KB Strict PressPull-UpAir Squat
02BLOCK
A protocol wrapping 1–N exercises. The smallest reusable training unit.
EMOM 10'AMRAP 8'TABATA 8R
03ROUTINE
2–5 blocks with rests. What you actually train. Has aspects and total duration.
Press · Pull · PressGarage 30'Heavy Half-Hour
EMOMEvery Minute on the Minute
Do prescribed reps at the top of each minute, rest the remainder. 10' EMOM = 10 sets.
AMRAPAs Many Reps/Rounds As Possible
Pick a time cap. Repeat the round as many times as possible. Score = total rounds + reps.
TABATA20s on / 10s off · 8 rounds
4 minutes of one movement. Brutal. Score = lowest-round reps.
FOR-TIMEFixed work, fastest time wins
Complete the prescribed work as fast as possible. Score = elapsed time.
INTERVALWork / rest custom split
E.g. 1' on / 30s off × 8. Configurable for any conditioning curve.
STRAIGHT SETSOld-school: sets × reps × rest
Linear strength work. 5×5 with 2' rest. No timer pressure on the work itself.
DURATIONTime you have. Anon: 20 / 30 / 45. Free: any.
ASPECTStrength · MetCon · Power · Speed · Skill · Weightlifting. What kind of stress.
TOOLKB / DB / BB / Rings / Bike / Rower / Jump-rope / Bodyweight. What you have access to.
PROTOCOLHow blocks are timed. EMOM / AMRAP / TABATA / etc.
MUSCLEOptional focus area. Match against block targeting.