workout

name	workout
description	Generate today's workout based on program and recent history. Use when user wants their workout for today.
allowed-tools	["Read","Glob","Write"]

Generate Today's Workout

Current Context

• Today: !date +"%A, %B %d, %Y"
• Active adjustments: !cat adjustments.md 2>/dev/null | grep -v "^#" | grep -v "^$" | grep -v "^\|.*\|.*\|.*\|$" | head -5 || echo "None"
• Recent workouts: !ls -1t workouts/ 2>/dev/null | head -5 || echo "No workouts logged yet"

Instructions

1. Read program.md to understand the current training program and determine what day/workout is next
2. Read the most recent 3-5 files in workouts/ to see:
   • What was done recently (to determine rotation)
   • Any flagged issues or pain points
   • Recent performance to inform loading
3. Check prs.md for current bests
4. Check adjustments.md for any active flags that should modify the workout

If no plan exists in program.md, inform the user they need to run /plan first.

Output Format

## [Workout Name] - [Date]

### Warm-up
- [warm-up movements]

### Skill Block (if applicable)
| Exercise | Sets x Time | Notes |
|----------|-------------|-------|

### Main Work
| Exercise | Sets x Reps | Target Progression | Rest | Notes |
|----------|-------------|-------------------|------|-------|

### Accessories/Finisher
| Exercise | Sets x Reps | Notes |
|----------|-------------|-------|

Include any modifications based on active adjustments or recent flags.

After outputting the workout, remind the user to run /log when done.