How a session gets built.

Every session starts from the same four answers. This is what Workalone does with them, in order.

  1. Warm-up

    Three movements, one round each, to get warm and moving.

    Today at home, normal energy

    • Ankle Rocks1 × 8
    • Arm Circles1 × 8
    • Band Pull-Aparts1 × 8

  2. Skill

    One technical movement for three sets or more, worked while you are fresh.

    Today at home, normal energy

    • Plank to Pike4 × 8

  3. Metcon

    Four movements for three sets or more, five in an hour-long session. Pairs run back to back as supersets.

    Today at home, normal energy

    • Dumbbell Single Arm Overhead CarrySuperset8 kg4 × 20 m
    • Air Twisting Crunch4 × 12
    • Bodyweight Front Slam4 × 12
    • Band Deadlift4 × 12

  4. Finisher

    One movement for two rounds, to finish hard.

    Today at home, normal energy

    • Band Thruster2 × 8

  5. Cool-down

    Three stretches, one round each, held for 30 seconds.

    Today at home, normal energy

    • 90/90 Hip Switch Hold1 × 30 s
    • Ankle Dorsiflexion Hold1 × 30 s
    • Band Assisted Lat Stretch1 × 30 s

Four answers, and what it remembers.

Where you are
Each place you train has its own kit, so home, a gym, a park or a hotel room each give a different pool of exercises.
What is missing today
Tick off any item you can’t use today, and nothing that needs it is picked.
Your energy
Low takes a set off the skill and the metcon, high adds one. The plan behind it stays the same.
What aches
A sore area is worked around: movements that load it are swapped for ones that don’t. A painful area is left out entirely.
Your history
Exercises from your last session are held back so today feels new. More than a week away takes a set off to ease you back in.

After you finish.

  1. You rate the session: too easy, on target or too hard.
  2. You can mark any movement that felt bad, and add a note.
  3. Loads you actually lifted become the starting point for next time.

Where the planning happens.

The session is planned on your phone or in your browser by Workalone’s own rules. When you sign in, your sessions sync to your account, so the web and your phone share one history.

Start training