05. 01. 2026 (Updated: 02. 03. 2026), by MRC

Workout

A Workout is a list of exercises to perform.

Structure

A workout can be bound by a buy in or buy out as follows:

  • Buy In
  • Workout
  • Buy Out

Schema

A workout W follows one to many schemas. Some typical schemas are as follows.

Standard

The Standard workout is a list of sets and reps to perform.

Syntax: Standard

Let S be the sets count, R the reps amount, and E exercise. Then a list item I is

I = S x R E

e.g.

3 x 12 push ups

which is interpreted as do 3 sets of 12 reps of push ups or do 12 reps of push ups 3 times.

Further the list L with n items and each item I_j for j in {1, ..., n} is

L = I_1, I_2, ..., I_n

or in long form

I_1 = S_1 x R_1 E_1
I_2 = S_2 x R_2 E_2
...
I_n = S_n x R_n E_n

If no S x is present, then this equates to doing one set, as

L = 1 x R E = R E

Example: Standard 1

- 3 x 12 push ups
- 3 x 12 squats
- 3 x 12 sits ups

This is performed by doing each item separate with a break between each set. The order is defined from top to bottom. Only once all sets and reps are accomplish does one move to the next item.

Example: Standard 2

3 rounds of
- 1 x 12 push ups
- 1 x 12 squats
- 1 x 12 sits ups

This differs from the first example by doing each exercise in order before starting from top of the list anew. This variation is called Super Set.

AMRAP

An AMRAP workout is a list of exercises that should be repeated constricted by a condition like time cap.

Syntax: AMRAP

Let T be the time. Then an AMRAP workout W is

W = T AMRAP of L

e.g.

20 min AMRAP:
- 10 4ct bears crawls
- 10 overhead press

Ladder

A Ladder workout is a list of exercises that should be repeated constricted by a condition like time cap while each round the reps increase by one to many. If no defined increment given, then it is assumed to be one. If no given starting reps amount, then zero is assumed.

E.g.

push up ladder

or

10 min AMRAP push up ladder

Slide or Declining Ladder

A Slide workout is a list of exercises that should be repeated constricted by a condition like reaching 0 reps while each round the reps decrease by one to many. If no defined decrement given, then it is assumed to be one. A starting circumstance is required like a specific reps amount.

E.g.

25 reps slide:
- 2ct toe touches
- push ups

Pyramid

A Pyramid workout is the combination of ladder and slide with a specified top before starting the descent.

E.g.

pyramid push ups till 10

Valley or Reverse Pyramid

A Valley workout is the combination of slide and ladder with a specified starting reps amount.

E.g.

valley push ups start 10
Menu