Today's workout

Built for how you train. Your style: Bodyweight / calisthenics — change it in Account.

Bodyweight circuit

18 min

2 rounds · easy, full rest

Today's recovery: 72/100 — this session is scaled to it. Check in on Recover →

Where you are in the training block

Mesocycle 4 · week 4 of 4Deload week — planned recovery. Keep it light and move well.

Today's intensity — your callToday only; the wave doesn't move.

Warm-up

5 min: leg swings, arm circles, 2 easy rounds of the circuit at half effort to prime the joints.

2 rounds of

12 push-ups · 15 air squats · 8 pike push-ups · 30s hollow hold

Track: Rounds completed (+ note total time)
Intensity: Move with control; rest as needed between rounds.
Scaling: Planned deload — half effort, smooth reps. An easy week so you come back stronger.

How hard was the session? (optional)

Optional, and self-reported — your ratings shape the recovery estimate that shapes your plan.

Not medical advice. Demo data only.