FRI 13 NOV · lift · 69 min

Couplet Friday

◆ The couplet · for time · cap 10:00 · beat 4:50 · Oct 13

Load

hard

medium

light

none

cardio · light

Targets

75%11050%10125%91bpm

~490kcalweight + age assumed (84 kg · 45 y)

drag to turn

long-press the title to open every block

Working aroundChronic ankle tears (no current pain), Groin / adductor strain, Left shoulder — chronically touchy

Grabbands · dumbbells 35/60/45/15 lb · trx · bench · ez bar 45 lb · barbell 85 lb · incline press machine · lateral raise machine · ab crunch machine

This weekHome days are circuits · the ski and the couplet retest · the anchor in a new construction · Fight Gone Bad

The week All weeks Probe

v1 · generated 2026-11-09 13:58 UTC

WORK

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tap a row to move the cursor · JUMP / Swap ⇄ / Later act on it — any row, now or later

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Swap outKeeps sets, reps and rest · tell Claude later

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Form & setupRead-only · the clock keeps running

Target weight

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Applies to the remaining sets of this exercise · synced to the planner.

SessionClock and pace are frozen — a deliberate pause is free. Queue / Swap / Info still open.

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Pace—

Restart and Debrief are hold-to-confirm, so a sweaty thumb can’t end the session. Debrief ends the workout, keeps your progress and starts the post-mortem with the coach.

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Session from earlier