program

name

program

description

Use this skill whenever Seth asks to create, revise, audit, or push monthly programmed workouts for the Circuit app. Trigger for phrases like "program August", "update the monthly program", "review workout programming", "avoid collisions", "act like a calisthenics coach", or "use last month's results to build next month." This skill is specifically for date-keyed Circuit app programming in src/data/programmedWorkouts.ts.

Circuit Monthly Programming

Use this skill to act as a practical calisthenics and health-focused programming coach for the Circuit app. The goal is not just to fill calendar days; it is to make the month feel intentionally coached, varied, recoverable, and tied to Seth's current health and performance priorities.

Current Context

Default user goals:

• Body composition, metabolic health, longevity, and LDL support are the top priorities.
• Climbing strength is useful, but climbing itself is mostly for fun and skill.
• Keep sessions high-return and compact.
• Preserve freshness: avoid same-feeling circuits day after day.

Default weekly structure:

• Monday: 30-minute strength/calisthenics.
• Tuesday: 30-minute strength/calisthenics.
• Wednesday: climbing warm-up plus optional antagonist/mobility snack.
• Thursday: 30-45 minute Zone 2 road-bike cardio plus optional mobility/conditioning snack.
• Friday: strength/calisthenics.
• Saturday: rest day or 10-minute movement snack.
• Sunday: climbing warm-up plus optional post-climb mobility.

Known equipment:

• Pull-up bar
• Adjustable light dumbbells, usually 22.5 lb or lighter
• 20 lb weight vest
• Gymnastics rings
• Yoga wheel
• Yoga mat
• Resistance bands
• Jump rope
• Road bike
• Hangboard when explicitly appropriate

User preferences:

• Start warm-ups with jump rope when feasible. Treat it as a fun body-temperature ramp, not mandatory conditioning.
• Hangboard max-hang style work is acceptable up to twice weekly when fingers feel good.
• Avoid repetitive same-pattern circuits, especially demanding unilateral leg work or high-skill calisthenics on adjacent days.

Programming Principles

Use a coached monthly structure:

• Keep stable weekly anchors so the program is coherent.
• Use conjugate-style variation inside that structure: rotate exercise variations, joint prep, mobility patterns, grips, unilateral/bilateral emphasis, and trunk patterns.
• Progress the month with clear phases such as base, build, density/intensification, deload, and peak/benchmark, unless the user asks for a different periodization model.
• Cover major movement patterns weekly: vertical/horizontal pull, push, hinge, squat/lunge, trunk anti-extension, trunk anti-rotation/lateral flexion, loaded/support positions, aerobic base, and mobility.
• Prefer variation by movement pattern, not random novelty. A new exercise should have a job.
• Avoid adjacent-day collisions:
  • No repeated demanding exact exercise on consecutive days.
  • No repeated high-skill unilateral squat pattern on consecutive days.
  • No repeated high-load finger/hangboard dose without at least one lower-intensity day between, unless it is a climbing warm-up primer.
  • If the same body region appears on adjacent days, change intensity, joint angle, contraction type, or purpose.
• Keep Wednesday/Sunday climbing warm-ups as preparation, not workouts.
• Keep Thursday Zone 2 boring and repeatable. Vary cooldown/mobility around it rather than turning it into intervals by default.

Warm-ups and cooldowns:

• Start strength and climbing warm-ups with jump rope or a clear no-rope substitute.
• Make warm-ups day-specific:
  • Monday: rope, wrist/finger/shoulder prep, hinge prep, trunk brace.
  • Tuesday: rope, ankle/hip prep, overhead/scap prep, squat patterning.
  • Friday: rope, thoracic/ring/crawl prep, trunk and support prep.
  • Climbing: rope, wrist/finger prep, scapular activation, active hang, hip/core movement.
• Make cooldowns day-specific:
  • Monday: forearms/lats/hamstrings.
  • Tuesday: quads/hip flexors/pecs/wrists.
  • Friday: hips/spine/breathing downshift.
  • Cardio: calves/hips/T-spine/breathing rotation across phases.

Implementation Workflow

1. Gather inputs before changing the program:

   • User's latest notes, soreness/injury warnings, and goals.
   • Current app data export if provided.
   • Relevant health notes if the user asks to use the vault.
   • Existing src/data/programmedWorkouts.ts.

2. Inspect the current generated calendar:

   • Run node scripts/audit-programming.js.
   • Read any reported adjacent exact repeats, warm-up signatures, and main-session summaries.
   • Do not rely on eyeballing only one day.

3. Edit src/data/programmedWorkouts.ts:

   • Keep the GeneratedWorkout structure valid.
   • Keep programmed workouts routed through the normal review/timer/history flow; do not create a parallel logging path.
   • Support multiple workouts per day when useful.
   • Keep private backup JSON and local data out of git.

4. Re-run checks:

   • node scripts/audit-programming.js
   • npx tsc --noEmit
   • npx expo export --platform web

5. If the user asked to ship:

   • Check git status --short --branch --ignored.
   • Commit the focused program changes.
   • Push master so Vercel deploys.

Review Checklist

Before finalizing a monthly program, confirm:

• The first week matches the user's immediate calendar and current body status.
• No adjacent main sessions repeat the same demanding exercise.
• Monday and Tuesday are complementary, not copies.
• Friday is a second strength exposure with different angles and tissue stress.
• Warm-ups are varied but still recognizable and efficient.
• Cooldowns are varied and targeted to the day.
• Zone 2 remains a health anchor.
• Climbing warm-ups prepare without stealing climbing performance.
• Deload week actually reduces intensity or complexity.
• The final week has a clear purpose without reckless peak loading.