Today’s session, built from where you are.

Tell it where you train, how much energy you have and what aches. Workalone builds a five-part session from 570 exercises, then counts every set and rest with you.

Where
Energy
Aches
See the session: 5 of 12 changed
Start trainingHow it works

Today at home, normal energy, sore knee

45 min

Out for your kneeAnkle Rocks, Bodyweight Front Slam, Band Thruster, 90/90 Hip Switch Hold, Ankle Dorsiflexion Hold

Warm-up

  1. Arm Circles1 × 8
  2. Band Pull-Aparts1 × 8
  3. Dead BugsNew1 × 8

Skill

  1. Plank to Pike4 × 8

Metcon

  1. Dumbbell Single Arm Overhead CarrySuperset8 kg4 × 20 m
  2. Air Twisting Crunch4 × 12
  3. Band Deadlift4 × 12
  4. Band Bent-Over Rear Lateral RaiseNew4 × 12

Finisher

  1. Single Arm Push-upNew2 × 8

Cool-down

  1. Band Assisted Lat Stretch1 × 30 s
  2. Cobra StretchNew1 × 30 s
  3. Cross-Body Shoulder StretchNew1 × 30 s

A sample athlete’s session, written by Workalone’s own engine.
Newmeans today’s answers brought it in, against a plain day here. A struck-through set is the plain day’s.

You train alone. Nobody writes the board, nobody times your rest, nobody remembers what you lifted last week. Workalone does all three, and it starts again every morning from where you actually are.

What it reads before it builds.

Where you are

The place decides the kit. These are the metcons the same athlete gets on the same day in four places.

  • Home

    1. Dumbbell Single Arm Overhead Carry
    2. Air Twisting Crunch
    3. Bodyweight Front Slam
    4. Band Deadlift

  • Gym

    1. Dumbbell Single Arm Overhead Carry
    2. Air Twisting Crunch
    3. Barbell Power Clean
    4. Barbell Clean and Press

  • Park

    1. Air Twisting Crunch
    2. Chest Fly Plyo Squat
    3. Bodyweight Single Leg Deadlift
    4. Pulse Row

  • Hotel room

    1. Air Twisting Crunch
    2. Bodyweight Front Slam
    3. Band Deadlift
    4. Band Bent-Over Rear Lateral Raise

How much you have

Energy moves the work, not the plan. Low takes a set off the skill and the metcon, high adds one.

  • Low

    3 sets each

  • Normal

    4 sets each

  • High

    5 sets each

What aches

A sore knee takes out the movements that load it and fills each slot with one that leaves it alone. At home, normal energy, 5 of 12 exercises change.

Out

  • Ankle Rocks
  • Bodyweight Front Slam
  • Band Thruster
  • 90/90 Hip Switch Hold
  • Ankle Dorsiflexion Hold

In

  • Dead Bugs
  • Band Bent-Over Rear Lateral Raise
  • Single Arm Push-up
  • Cobra Stretch
  • Cross-Body Shoulder Stretch

What you lifted

Every set you tick is saved with the load you actually used and how hard it felt. The next session starts from that, not from a guess.

Every set at the top of its range, and it felt right
One step heavier
Every set done, but it felt too hard
The same again
Some sets short of the top of the range
One more rep before more load
Sets missed two sessions running
About 10% lighter, then up again

Between sets, it keeps time.

Rest

NextBand Deadlift, 4 × 12

570 exercises, written out.

Each one comes with how-to steps, coach cues, a video and the mistakes people make with it. Here is one of them.

The app’s video of it, with the muscles it works lit.

Band Deadlift

Stand on a band and hinge to lift it to build glutes, hamstrings and back.

  1. MistakeBand pulls the shoulders forward at the top.

    FixStand tall at lockout with shoulders back and down, and let the band come to you.

  2. MistakeBack rounds as you bend to start the rep.

    FixPush your hips back, keep the chest proud and the back flat, and keep the band close.

  3. MistakeKnees bend like a squat instead of hinging.

    FixKeep only a soft knee bend and send the hips back to feel the hamstrings load.

Weeks have names here.

The plan moves in phases you can feel, and every week says what it is for.

  1. Shake off the dust

    1. 1Shaking off the dust
    2. 2Remembering how
    3. 3Finding your range

    Eases you back in

  2. Build the base

    1. 4Groove the pattern
    2. 5A little more each set
    3. 6Steady hands
    4. 7Widening the base

    Builds a little each week

  3. Lock it in

    1. 8Ease off, hold on

    One lighter week to let the work land

  4. Raise the bar

    1. 9Raise the bar a bit
    2. 10Heavier than last week
    3. 11Earning the next plate
    4. 12No excuses
    5. 13The heaviest yet

    Heavier, week on week

  5. Make it stick

    1. 14Let it land

    A lighter week again before you hold

  6. Hold the line

    1. 15Holding the line

    Keeps what you built, for as long as you like

Ready when you are.

Start training

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