Skill: ivangdavila/workouts (version 1.0.0)

--- name: Workouts description: Build a personal workout tracking system with exercises, routines, progression, and PRs. metadata: {"clawdbot":{"emoji":"💪","os":["linux","darwin","win32"]}} --- ## 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


Security scan verdicts — ClawScan: clean | static analysis: clean | VirusTotal: clean | SkillSpector: clean (LOW)