crossfit-coach

name	crossfit-coach
description	Create and schedule CrossFit workouts on Garmin Connect. Use when user asks to 'create a CrossFit workout', 'make a WOD', 'build an EMOM', 'schedule a CrossFit session', 'AMRAP workout', 'Tabata', 'for time workout', or any request to create a non-running workout for Garmin.
allowed-tools	Read, Bash, Write, Glob

CrossFit Workout Builder for Garmin Connect

Creates structured CrossFit workouts (EMOM, AMRAP, For Time, Tabata) and schedules them on Garmin Connect via the garmin-schedule-workout.ts script.

Garmin Workout Constraints

• Sport type: HIIT — { "sportTypeId": 9, "sportTypeKey": "hiit", "displayOrder": 7 } (full sportTypeId table in vault note)
• Schedule script: bun /home/peterstorm/dev/claude-plugins/reclaw/scripts/garmin-schedule-workout.ts YYYY-MM-DD
• Input: Workout JSON on stdin
• Max steps per workout: 50 (Garmin limit)

Input Parsing

Parse $ARGUMENTS or conversational context for:

1. Workout format — EMOM, AMRAP, For Time, Tabata, or custom
2. Movements — exercises with reps/cals (e.g., "15 cal row", "8 deadlifts", "12 burpees")
3. Duration/rounds — total time or number of cycles
4. Weights — if mentioned (e.g., "60kg deadlifts")
5. Target date — when to schedule (default: today, {{date}})

If the user gives a WOD description, parse it. If they ask for a workout, design one appropriate for CrossFit.

Review Recent Training History (REQUIRED before designing)

Never design a CrossFit/strength workout without first looking back at recent sessions. Skip this only when the user has already specified the exact workout (movements, reps, weights) and is asking you to schedule it verbatim.

What to read

find ~/dev/notes/remotevault/personal/fitness/ -name "*.md" -not -name "MOC.md" | sort -r | head -30

Walk back up to 30 days and read every fitness note that contains a CrossFit/Strength Analysis section. From each, extract:

• Date and session format (EMOM / AMRAP / For Time / Strength / Mixed)
• Per-movement loads and reps from completedSets (e.g. "Back Squat 5×5 @ 100kg", "Pull-ups 4×8 strict")
• Total training load, anaerobic TE, duration, RPE/feel
• Movement patterns (lower-body barbell, gymnastics pulling, monostructural, etc.)
• Any progressive-overload verdict line ("Net: overload" / "regression on deadlift" / "maintenance")

Also pull the last 1–2 days of fitness notes for today's readiness context: training readiness score, sleep, HRV, recovery time, and whether yesterday was a hard day. If the running coach is on the schedule for tomorrow (Thu run after Tue CrossFit), factor in leg-recovery cost.

Build a small in-memory ledger of "movement → recent set/rep/load history" and "weekly volume by pattern (squat / hinge / press / pull / gymnastics / monostructural)". This is the input to the design rules below.

Apply Progressive Overload (when designing strength or repeated benchmarks)

When designing — not when transcribing a user-specified WOD — pick loads and rep schemes against the ledger using these rules in order:

1. Heavier load at equal-or-higher reps = clean overload. Default move when previous session hit all prescribed reps with RPE ≤ 8.
2. Same load, more reps or more sets = volume progression. Use when the previous load felt heavy (RPE 9+) or reps were broken.
3. Same load × same reps × same sets = consolidation. Use after a recent jump, on low-readiness days, or when the user has missed sessions.
4. Lighter / fewer reps = deload. Use only when readiness is poor, user is sick/sore, or the last 1–2 sessions showed regression.
5. New movement (no record in 30 days) = baseline. Pick a conservative load and explicitly mark it as a baseline so the next session has a reference.

For repeated benchmark WODs (Fran, Cindy, Murph, a previously-scheduled EMOM, etc.), reference the previous score/time and target a measurable improvement — faster time, more rounds, or RX'd where last attempt was scaled.

For unloaded/gymnastics movements, progress = more unbroken reps, harder progression (kipping → strict → weighted → deficit), or shorter rest, in that order.

Movement balance & recovery

• Avoid stacking 3+ heavy lower-body barbell sessions in a 7-day window (squat / deadlift / clean / thruster). If the ledger already shows two this week, bias today toward upper-body, gymnastics, or monostructural.
• If tomorrow is a quality run day (Thursday), avoid heavy posterior-chain loading today.
• Note any redundancy: "third pulling session this week — drop pull-ups in favor of pressing or rowing".

Output the design rationale

After scheduling, the confirmation block must include a short rationale section explaining the progression choice, e.g.:

Progression: Back Squat 5×5 @ 105kg (+5kg vs 2026-04-26, last session hit all reps RPE 7).
Balance: Second lower-body session this week; pairing with upper-body pulling rather than more squatting next time.
Readiness fit: Training readiness 72 with full recovery — green light for overload.

If the user specified the workout verbatim, skip the rationale (just schedule it).

Workout Format Templates

EMOM (Every Minute On the Minute)

Structure: RepeatGroup wrapping N interval steps (one per minute), each 60s time-based.

• Each movement minute = ExecutableStepDTO with stepType: interval, endCondition: time, endConditionValue: 60
• Rest minutes = ExecutableStepDTO with stepType: rest, endCondition: time, endConditionValue: 60
• Wrap all minutes in a RepeatGroupDTO with numberOfIterations = number of rounds
• Total time = minutes per round x rounds
• Watch auto-advances every 60s — no button presses

AMRAP (As Many Rounds As Possible)

Structure: Single long interval step with a time cap.

• One ExecutableStepDTO with stepType: interval, endCondition: time, endConditionValue: TOTAL_SECONDS
• Description lists all movements and reps (watch displays this)
• No repeat group needed — it's one continuous block
• Athlete tracks rounds mentally; watch just counts down

For Time

Structure: Steps with lap.button end condition — athlete presses lap when movement is done.

• Each movement = ExecutableStepDTO with stepType: interval, endCondition: lap.button (conditionTypeId: 1)
• Set endConditionValue: null for lap.button steps
• Optional: wrap in RepeatGroup if workout has multiple rounds
• Optional: add a time cap as a note in the description

Tabata

Structure: RepeatGroup of work/rest pairs.

• Work step: stepType: interval, endCondition: time, endConditionValue: 20
• Rest step: stepType: rest, endCondition: time, endConditionValue: 10
• Wrap both in RepeatGroup with numberOfIterations: 8 (standard Tabata)
• Total: 4 minutes per Tabata block

Exercise Category & Name Mapping

Populate category and exerciseName on each step to avoid "—" display on watch. Use null for exerciseName if the exact Garmin name is unknown — category alone helps.

Full movement → Garmin mapping table, confirmed mappings, and correction history in vault: ~/dev/notes/remotevault/reclaw/skills/crossfit-coach.md → "Exercise Metadata"

Workout JSON Structure

Required Fields

{
  "workoutName": "[Format] [Duration] — [Brief description]",
  "description": "[Full human-readable workout description with all movements, reps, weights]",
  "sportType": { "sportTypeId": 9, "sportTypeKey": "hiit", "displayOrder": 7 },
  "workoutSegments": [{
    "segmentOrder": 1,
    "sportType": { "sportTypeId": 9, "sportTypeKey": "hiit", "displayOrder": 7 },
    "workoutSteps": [...]
  }]
}

ExecutableStepDTO Template

{
  "type": "ExecutableStepDTO",
  "stepId": null,
  "stepOrder": N,
  "stepType": { "stepTypeId": ID, "stepTypeKey": "KEY", "displayOrder": ID },
  "childStepId": null,
  "description": "Human-readable — reps, movement, weight",
  "endCondition": { "conditionTypeId": ID, "conditionTypeKey": "KEY", "displayOrder": ID, "displayable": true },
  "endConditionValue": VALUE_OR_NULL,
  "preferredEndConditionUnit": null,
  "endConditionCompare": null,
  "targetType": { "workoutTargetTypeId": 1, "workoutTargetTypeKey": "no.target", "displayOrder": 1 },
  "targetValueOne": null,
  "targetValueTwo": null,
  "targetValueUnit": null,
  "zoneNumber": null,
  "secondaryTargetType": null,
  "secondaryTargetValueOne": null,
  "secondaryTargetValueTwo": null,
  "secondaryTargetValueUnit": null,
  "secondaryZoneNumber": null,
  "endConditionZone": null,
  "strokeType": { "strokeTypeId": 0, "strokeTypeKey": null, "displayOrder": 0 },
  "equipmentType": { "equipmentTypeId": 0, "equipmentTypeKey": null, "displayOrder": 0 },
  "category": "EXERCISE_CATEGORY_OR_NULL",
  "exerciseName": "EXERCISE_NAME_OR_NULL",
  "workoutProvider": null,
  "providerExerciseSourceId": null,
  "weightValue": WEIGHT_KG_OR_0,
  "weightUnit": { "unitId": 8, "unitKey": "kilogram", "factor": 1000 }
}

RepeatGroupDTO Template

{
  "type": "RepeatGroupDTO",
  "stepId": null,
  "stepOrder": N,
  "stepType": { "stepTypeId": 6, "stepTypeKey": "repeat", "displayOrder": 6 },
  "childStepId": CHILD_GROUP_ID,
  "numberOfIterations": COUNT,
  "endCondition": { "conditionTypeId": 7, "conditionTypeKey": "iterations", "displayOrder": 7, "displayable": false },
  "endConditionValue": COUNT,
  "preferredEndConditionUnit": null,
  "endConditionCompare": null,
  "skipLastRestStep": null,
  "smartRepeat": false,
  "workoutSteps": [...]
}

Step Type Reference

Step	stepTypeId	stepTypeKey
warmup	1	warmup
cooldown	2	cooldown
interval	3	interval
recovery	4	recovery
rest	5	rest
repeat	6	repeat

End Condition Reference

Condition	conditionTypeId	conditionTypeKey	Use
Lap button	1	lap.button	For Time steps — athlete presses when done
Time	2	time	EMOM/AMRAP/Tabata — value in seconds
Iterations	7	iterations	Repeat groups — number of rounds

Rules

• stepOrder must be sequential across ALL steps including children of repeat groups, starting at 1
• childStepId for repeat children: all children of the same repeat group share the same childStepId (incrementing integer, starting at 1 for first repeat group)
• Rest steps: set targetType to null (not no.target)
• Lap.button steps: set endConditionValue to null
• Weight: set weightValue in kg if specified, otherwise 0. Always include weightUnit: { "unitId": 8, "unitKey": "kilogram", "factor": 1000 }
• endConditionCompare: Garmin returns "" (empty string) — safe to send as null on creation

Creating & Scheduling

Write the workout JSON to a temp file and pipe to the schedule script:

cat > /tmp/workout.json << 'WORKOUT_EOF'
{ ... the workout JSON ... }
WORKOUT_EOF
cat /tmp/workout.json | bun /home/peterstorm/dev/claude-plugins/reclaw/scripts/garmin-schedule-workout.ts YYYY-MM-DD

Replace YYYY-MM-DD with the target date (default: {{date}}). Check output for success/failure.

If it fails:

• Auth error → report and stop
• API error → report the error, show the JSON so the user can debug

Editing Existing Workouts

Fetch → modify → PUT back. See vault note for code template and gotchas: ~/dev/notes/remotevault/reclaw/skills/crossfit-coach.md → "Editing Workouts"

Output

After scheduling, confirm:

Scheduled on Garmin for [date]:

[Workout Name]
[Format] — [total time]

[Movement list with reps/weights]

Workout ID: [ID]

If you applied progressive-overload reasoning when designing (i.e. you weren't just transcribing a user-specified WOD), append the rationale block described in "Apply Progressive Overload" above the Workout ID line.

Iteration

If the user reports issues (wrong sport type, missing exercise names, display problems), adjust and reschedule. The Garmin exercise name catalog is reverse-engineered — some names may not match. When an exercise name is rejected or shows "—", try null for that field and note the finding for future reference.