wod-extraction

name	wod-extraction
description	Extract and convert any workout description into WOD Wiki syntax. Understands workout intent to determine which metrics to collect (time, reps, distance, weight) based on the workout type and structure.
license	MIT

WOD Extraction — Converting Workouts to Whiteboard Script

Overview

Take any workout description — from a whiteboard photo, a coach's programming post, a competition event description, or a casual text message — and produce well-formed WOD Wiki syntax that captures both the workout structure and the implied measurements the athlete cares about.

When to Use

Use this skill when:

• A user provides a workout in plain English (or any natural language) and wants it converted to WOD Wiki syntax
• A user asks to "write this workout in wod syntax" or "encode this workout"
• A competition workout needs to be transcribed into the project's wod/ library
• The user wants help understanding what metrics a workout is tracking

---

Core Concept: What Does the Athlete Want to Measure?

The fundamental insight behind WOD Wiki syntax is that every workout implies what should be measured. The syntax encodes both the workout prescription AND the collectible metrics. Understanding the workout's intent lets you choose the right syntax.

Workout Intent	What the Athlete Measures	Syntax Signal
"For Time"	Time to complete	Use :? (collectible timer) or ^:? (count-up collectible) on the overall set
"AMRAP in X minutes"	Rounds completed	Use a fixed timer like 20:00 with a label AMRAP
"EMOM for X minutes"	Completion within each interval	Use (rounds) :60 EMOM pattern
"Run for 20 minutes"	Distance covered	Use fixed timer + ?m or ?mile (collectible distance)
"Run 5K"	Time it took	Use distance 5000m or 5km + :? (collectible timer)
"Work up to a heavy single"	Weight achieved	Use ?lb or ?kg (collectible resistance)
"Max reps in 1 minute"	Reps performed	Use fixed timer + ? (collectible reps)
"X reps at fixed weight"	Time to complete	Reps are specified, weight is specified, time is the unknown

The Collectible Rule

When a value is prescribed (given to the athlete), write it literally. When a value is the outcome (what the athlete discovers by doing the workout), use the ? placeholder to make it collectible:

• ? — collectible reps (how many did you do?)
• :? — collectible timer (how long did it take?)
• ^:? — collectible count-up timer (elapsed time, counting up)
• ?lb / ?kg — collectible resistance (what weight did you reach?)
• ?m / ?mile / ?km — collectible distance (how far did you go?)

---

Whiteboard Script Reference

Statement Structure

Each line in a WOD Wiki script is a statement. A statement can contain any combination of these fragments, in any order:

[group-prefix] [rounds] [timer] [reps] [effort] [resistance] [distance] [action]

Indentation creates parent-child relationships: indented lines are children of the nearest less-indented line above them.

Fragment Reference

Timer — Duration/Time

5:00          → 5 minutes (countdown timer)
1:30          → 1 minute 30 seconds
:30           → 30 seconds
1:00:00       → 1 hour
^5:00         → 5 minutes, counting UP (^ modifier)
:?            → collectible timer (athlete records elapsed time)
^:?           → collectible count-up timer

Reps — Repetition Count

21            → 21 reps (when followed by an effort/exercise name)
?             → collectible reps (athlete records how many they did)

Note: A bare number is interpreted as reps when it precedes an effort (exercise name). Numbers adjacent to distance/weight units are parsed as part of those fragments instead.

Effort — Exercise Name

Thrusters     → exercise name (single word)
Clean & Jerk  → exercise name (multi-word, parsed as consecutive identifiers)
Air Squats    → exercise name
KB Swings     → exercise name
Rest          → rest period (when combined with a timer like :30 Rest)
AMRAP         → label (when combined with a timer like 20:00 AMRAP)
EMOM          → label (when combined with rounds+timer like (30) :60 EMOM)

Resistance — Weight/Load

95lb          → 95 pounds
32kg          → 32 kilograms
bw            → bodyweight
1.5bw         → 1.5x bodyweight
?lb           → collectible weight in pounds
?kg           → collectible weight in kilograms
@135lb        → resistance with @ prefix (alternative notation)

Distance

400m          → 400 meters
1000m         → 1000 meters
1mile         → 1 mile
5km           → 5 kilometers
?m            → collectible distance in meters
?mile         → collectible distance in miles

Rounds — Repetition Structure

(3)           → repeat children 3 times
(5)           → repeat children 5 times
(21-15-9)     → 3 rounds, with 21 reps first, then 15, then 9
(50-40-30-20-10) → 5 rounds with descending reps
(10-9-8-7-6-5-4-3-2-1) → 10 rounds descending by 1
(EMOM)        → named round label
(Warmup)      → named round label

Group Prefix — Child Relationship Type

-             → "round" group: each child line runs as a separate step within the round
+             → "compose" group: consecutive + lines are bundled into a single composed set
(no prefix)   → "repeat" group: default when a line is indented under a parent

The distinction between - and +:

• - (round): Lines run sequentially as separate steps. Use when exercises are done one at a time in order.
• + (compose): Lines are combined into a single logical set. Use for EMOMs, complexes, or supersets where all exercises are done together within each round.

Action — Side-Effect Commands

[:action-name]  → triggers a named action (e.g., sound, event)
[:!pinned]      → pinned action (persists across rounds)

Trend — Increment Modifier

^               → increment/trend up modifier (when standalone, not before timer)

Indentation Rules

Indentation defines the hierarchical structure of a workout:

(3)                    ← parent: 3 rounds
  400m Run             ← child: runs within each round (implicitly "repeat" group)
  21 KB Swings 53lb    ← child: runs within each round
  12 Pullups           ← child: runs within each round

Children inherit the round count from their parent. Deeper indentation creates deeper nesting.

---

Conversion Patterns

Pattern 1: "For Time" Workouts

The athlete is prescribed the work. The measurement is how long it takes.

Natural language:

Fran: 21-15-9 Thrusters (95lb) and Pullups, for time

WOD Wiki syntax:

(21-15-9)
  Thrusters 95lb
  Pullups

The time is the collectible — the system tracks it automatically via the round structure. No explicit :? is needed because the runtime measures elapsed time for all "for time" workouts by default.

Pattern 2: AMRAP (As Many Rounds As Possible)

The athlete is given a fixed time. The measurement is rounds completed.

Natural language:

20-minute AMRAP: 5 pullups, 10 pushups, 15 air squats

WOD Wiki syntax:

20:00 AMRAP
  5 Pullups
  10 Pushups
  15 Air Squats

The timer 20:00 is the prescribed duration. AMRAP is an effort label. The round count is the collectible — tracked automatically.

Pattern 3: EMOM (Every Minute On the Minute)

The athlete is given intervals. The measurement is completion within each interval.

Natural language:

EMOM 30 minutes: 5 pullups, 10 pushups, 15 air squats

WOD Wiki syntax:

(30) :60 EMOM
  + 5 Pullups
  + 10 Pushups
  + 15 Air Squats

The + prefix composes the exercises into a single set done each minute. (30) is rounds. :60 is the interval timer. EMOM is a label.

Pattern 4: Timed Intervals with Rest

Natural language:

4 rounds of 100m swim with 30 seconds rest

WOD Wiki syntax:

(4) Warmup
  100m Swim
  :30 Rest

Pattern 5: Single-Modality For Time

Natural language:

150 wall ball shots at 20lb, for time

WOD Wiki syntax:

150 Wall Ball Shots 20lb

Pattern 6: Distance-Based With Known Prescription

Natural language:

Row 1000m, then 50 thrusters at 45lb, then 30 pullups — for time

WOD Wiki syntax:

1000m Row
50 Thrusters 45lb
30 Pullups

Pattern 7: Max Weight / Working Up

When the goal is to find a max weight, the weight is the collectible.

Natural language:

Work up to a 1-rep max clean & jerk

WOD Wiki syntax:

1 Clean & Jerk ?lb

The ?lb makes weight the collectible — the athlete enters what they achieved.

Pattern 8: Max Reps in a Time Domain

Natural language:

In 1 minute, do as many pushups as possible

WOD Wiki syntax:

1:00 ? Pushups

The ? makes reps the collectible.

Pattern 9: Run for Time, Measure Distance

Natural language:

Run for 20 minutes, record distance

WOD Wiki syntax:

20:00 ?m Run

The timer is fixed. The distance ?m is the collectible.

Pattern 10: Run a Distance, Measure Time

Natural language:

Run 5K for time

WOD Wiki syntax:

5km Run

The distance is prescribed. The system automatically tracks time.

Pattern 11: Complexes and Supersets

When exercises are done together as a unit (barbell complex, superset), use + group prefix.

Natural language:

EMOM 20 minutes: 2 cleans, 1 press, 3 front squats

WOD Wiki syntax:

(20) 1:00
  + 2 Clean
  + 1 Press
  + 3 Front Squat

Pattern 12: Descending Rep Schemes

Natural language:

21-15-9 deadlifts at 225lb and handstand pushups

WOD Wiki syntax:

(21-15-9)
  Deadlift 225lb
  Handstand Pushups

The (21-15-9) creates 3 rounds. The rep count for each round is encoded in the sequence. Exercises inherit the rep count from their parent round.

Pattern 13: Multi-Section Workouts

When a workout has distinct phases (warmup, main set, cooldown), write each section as a separate top-level block.

Natural language:

Warmup: 4x100m swim with 30s rest. Main set: 8x50m kick with 30s rest. Cooldown: 400m easy swim.

WOD Wiki syntax:

(4) Warmup
  100m Swim
  :30 Rest

(8)
  50m Kick
  :30 Rest

400m Cooldown

Pattern 14: With Structured Rest Between Rounds

Natural language:

5 rounds of 20 pullups, 30 pushups, 40 situps, 50 air squats. Rest 3 minutes between rounds.

WOD Wiki syntax:

(5)
  + 20 Pullups
  + 30 Pushups
  + 40 Situps
  + 50 Air Squats
  3:00 Rest

Pattern 15: Bodyweight Percentage Loads

Natural language:

10-9-8-7-6-5-4-3-2-1 of Deadlift at 1.5x bodyweight, Bench Press at bodyweight, Clean at 0.75x bodyweight

WOD Wiki syntax:

(10-9-8-7-6-5-4-3-2-1)
  
  Deadlift 1.5bw
  Bench Press 1bw
  Clean 0.75bw

Pattern 16: Timed Sections Within a Workout

Natural language:

5 minutes: 100 KB Swings at 70lb. 1 minute rest. 10 minutes: 10 Turkish Getups at 70lb.

WOD Wiki syntax:

5:00 100 KB Swings 70lb
1:00 Rest
10:00 10 Turkish Getups 70lb

Pattern 17: Competition Events (For Time with Mixed Modality)

Natural language:

For time: Run 800 meters, 100 Pistols, 50 Pull-ups, Run 800 meters

WOD Wiki syntax:

800m Run
100 Pistols
50 Pullups
800m Run

---

Decision Framework

When converting a workout, follow this decision tree:

Step 1: Identify the Workout Type

Clue in Description	Workout Type	Key Syntax Element
"For time"	For Time	Reps/distance prescribed, time is outcome
"AMRAP", "as many rounds as possible"	AMRAP	XX:00 AMRAP with prescribed exercises
"EMOM", "every minute on the minute"	EMOM	(N) :60 EMOM with + grouped children
"Max reps", "as many as possible"	Max Reps	Fixed timer + ? reps
"Max weight", "work to a heavy", "find your 1RM"	Max Weight	Exercise + ?lb or ?kg
"For distance", "run/row for X minutes"	For Distance	Fixed timer + ?m or ?mile
"Intervals", "X rounds of Y with rest"	Intervals	(N) rounds with exercises + :XX Rest
"Tabata"	Tabata	(8) :20 work, :10 Rest pattern

Step 2: Determine What's Prescribed vs Collected

For each element of the workout, ask: "Is this given to the athlete, or does the athlete discover it?"

Element	Prescribed (write literally)	Collected (use ?)
Time	5:00, 20:00, :30	:? or ^:?
Reps	21, 15, 9	?
Weight	95lb, 32kg	?lb, ?kg
Distance	400m, 5km	?m, ?km

Step 3: Determine Exercise Grouping

• Sequential exercises (done one at a time, in order): use no prefix or - prefix
• Composed exercises (done together as a set/complex): use + prefix
• Exercises in rounds: indent under a (N) parent

Step 4: Assemble the Syntax

1. Write the round/time structure first (outermost container)
2. Indent child exercises under their parent
3. Add group prefixes (+ or -) based on grouping intent
4. Include resistance with the exercise on the same line
5. Include distance with the movement on the same line
6. Add rest periods as separate lines when explicitly prescribed

---

Common Mistakes to Avoid

DON'T: Use colons for labels or sections

# BAD: Colons are reserved for timers
- Warmup:
-   400m Run

# GOOD: Use simple text for labels
+ Warmup
+   400m Run

DON'T: Use apostrophes or punctuation in exercise names

# BAD: Identifiers cannot contain apostrophes
- 1:00 Child's Pose

# GOOD: Remove the apostrophe
+ 1:00 Childs Pose

DON'T: Include markdown headers inside WOD blocks

# BAD: Markdown headers (#) cause syntax errors
- ```wod
- # Morning Flow
-   1:00 Childs Pose
- ```

# GOOD: Keep headers outside the code fence
+ # Morning Flow
+ ```wod
+ 1:00 Childs Pose
+ ```

DON'T: Use brackets for rest or setup periods

# BAD: Brackets are for actions, not effort labels
- [Rest] 2:00
- [Setup] 1:00

# GOOD: Use the timer followed by the label
+ 2:00 Rest
+ 1:00 Setup

DON'T: Add collectible markers when the system tracks automatically

# BAD: :? is redundant — "for time" workouts track time by default
- (21-15-9)
-   :? Thrusters 95lb
-   Pullups

# GOOD: Just write the prescription
+ (21-15-9)
+   Thrusters 95lb
+   Pullups

DON'T: Use + prefix when exercises are sequential (not composed)

# BAD: These are done one after another, not composed
- (3)
-   + 400m Run
-   + 21 KB Swings 53lb
-   + 12 Pullups

# GOOD: No prefix needed for sequential exercises in rounds
+ (3)
+   400m Run
+   21 KB Swings 53lb
+   12 Pullups

Use + only when exercises are done together within the same time interval (EMOMs, complexes, supersets).

DON'T: Forget that rounds define the rep scheme

# BAD: Redundant reps when rounds already specify the scheme
- (21-15-9)
-   21 Thrusters 95lb
-   21 Pullups

# GOOD: Reps come from the round scheme, not the exercise line
+ (21-15-9)
+   Thrusters 95lb
+   Pullups

DON'T: Mix units without proper syntax

# BAD: Weight unit with bare number and no unit
- 21 Thrusters 95

# GOOD: Always include the unit
+ 21 Thrusters 95lb

DON'T: Write "For Time" or "For time" as a literal effort

# BAD: "For Time" is a workout descriptor, not an exercise
- For Time
-   100 Burpees

# GOOD: Just write the exercises — time tracking is implicit
+ 100 Burpees

---

Output Format

When converting a workout, produce a markdown document with this structure:

# Workout Name

**Category**: [CrossFit Benchmark | StrongFirst | Competition | Custom]  
**Type**: [For Time | AMRAP | EMOM | Max Weight | Intervals]  
**Difficulty**: [Beginner | Intermediate | Advanced]  

## Description
Brief description of the workout.

```wod
[WOD Wiki syntax here]
```

## Breakdown
- **Rounds/Duration**: ...
- **Exercises**: ...
- **Goal**: ...

## Collectible Metrics
- [What this workout measures and why]

The ## Collectible Metrics section should explicitly state what the athlete is expected to record and why, tying back to the workout intent.

---

Worked Examples

Example 1: Converting a CrossFit Open Workout

Input:

24.3: For time — 10 thrusters (95/65), 10 chest-to-bar pull-ups, 10 thrusters (135/95), 10 bar muscle-ups, 10 thrusters (155/105), 10 bar muscle-ups. Time cap: 15 minutes.

Analysis:

• Type: For Time (time is the measurement)
• No repeating rounds — each line is a distinct movement at a distinct weight
• Time cap is prescribed context, not part of the syntax (it's metadata)

Output:

10 Thrusters 95lb
10 Chest to Bar Pullups
10 Thrusters 135lb
10 Bar Muscle Ups
10 Thrusters 155lb
10 Bar Muscle Ups

Example 2: Converting a Strength Session

Input:

Back Squat: Work up to a heavy set of 3. Then 3x5 at 80% of that weight.

Analysis:

• Part 1: Max weight is the goal — weight is collectible
• Part 2: Prescribed reps and sets at a computed weight

Output:

3 Back Squat ?lb

(3)
  5 Back Squat 80%

Example 3: Converting a Running Workout

Input:

Run 1 mile, then 50 sandbag over shoulder (100 lbs), then run 1 mile. For time.

Output:

1mile Run
50 Sandbag Over Shoulder 100lb
1mile Run

Example 4: Converting a Tabata

Input:

Tabata air squats (8 rounds: 20 seconds on, 10 seconds off). Record lowest round.

Output:

(8)
  :20 ? Air Squats
  :10 Rest

The ? on reps makes each round's count collectible.

---

Edge Cases

No Equipment / Bodyweight Only

Omit resistance entirely:

100 Burpees
75 Situps
50 Pushups
25 Handstand Pushups

Mixed Modality (Cardio + Lifting)

Different fragments coexist on the same line:

(5)
  400m Run
  15 Overhead Squats 95lb

Asymmetrical Loading (Left/Right)

Write separate lines for each side:

(20)
  + 1 Clean & Press Left
  + 1 Clean & Press Right
  + 2 Front Squat Right

Rest Periods

Rest is just an effort name with a timer:

:30 Rest
1:00 Rest
3:00 Rest

Named Sections

Use labels as effort names on the round line:

(4) Warmup
  100m Swim
  :30 Rest