Add a superset, AMRAP or other block to a workout

A block is a group of exercises done in a set format, like a superset or an AMRAP. You can add one to a workout that’s going, or put it in a routine ahead of time.

Add a block to the workout you’re doing

Pick a format from the Add a block sheet.

1. On the workout screen, scroll down and tap Add block.
2. The Add a block sheet lists every format under Lifting, Conditioning and Cardio. Tap the one you want.
3. If you picked Sets, the exercise list opens, same as Add Exercise.
4. For any other format, an Add a block screen opens. Tap Add exercise to this block for each exercise in it.
5. Fill in the block’s rules, such as rounds, a time cap or work and rest times. If they’re hidden, tap Edit on the block, then Done when you’re finished.
6. Tap Add to workout.

The block appears in your workout. Lifting blocks like supersets show their sets in rounds, with Add round for another one. Each round also has a trash, which removes that round from every exercise in the block. Conditioning blocks have a Start button that runs the block’s clock. To take a block back out of the workout, tap the trash at the top of its card, then Remove.

Add a block to a routine or a built workout

1. Open the routine (tap Edit on its card in Programming, under Routines), or tap Build a workout.
2. Tap Add block and pick a format.
3. Add exercises and set the rules the same way as above.
4. Tap Save for a routine, or Start workout for a built workout.

What each block needs

An AMRAP needs a time cap.

The app checks a block before it’s added. If something is missing, you’ll see Almost there and the reason. The main ones:

• A Superset needs 2 or more exercises.
• A Circuit needs 3 or more exercises.
• An AMRAP needs a time cap.
• An EMOM needs a number of intervals.
• Intervals and Tabata need work time, rest time and rounds. Tabata comes filled in with 20 seconds on, 10 off, for 8 rounds.
• For Time needs rounds or a rep ladder, like 21-15-9.
• Cardio needs a type and at least one target: distance, duration, or load.

Strength work

Conditioning blocks normally count toward your conditioning ring. If a block is really lifting, like heavy carries in an EMOM, turn on Strength work. Its sets then count toward your muscle rings as well as conditioning.

Cardio on its own

If your workout is empty and you add a Cardio block, the app opens the cardio form instead, since cardio alone is a cardio session. See Log cardio.