Understanding workout blocks & strength notation
How to read your workout: lettered blocks (A/B/C, supersets A1/A2), MetCon tracks, the phased warm-up, and lift notation like 4×8 @ 190 lb.
Every session is built from blocks — a warm-up, one or more working blocks, conditioning, and a cool-down. Here's how to read them.
Block letters and supersets
- Working blocks are lettered A, B, C in order.
- When a strength block has more than one movement, they're numbered A1, A2 — do them back to back as a superset, then rest.
- A "Modified by coach" tag means your coach changed that movement.
Strength notation
Lifts read Sets × Reps @ Weight — 4×8 @ 190 lb is 4 sets of 8 reps at 190 lb, your actual working weight in your units. A list like "10 @ 95 lb, 8 @ 115 lb" is ramping sets — one set per entry, adding load. "3×1+1 @ 165 lb" is a complex (3 sets of 1 + 1), "5×AMRAP" is 5 sets of max quality reps, and "3 × 30 seconds" is a hold or carry. A percentage like "70%x5" appears only when no max is on file, and "(est.)" marks a weight estimated from a related tested lift.
The full key lives in the "How to read the strength notation" legend on your program page.
Conditioning and warm-ups
- Conditioning and MetCons read quantity-first, like "30 cal Row".
- Where a workout has RX+/RX/scaled tracks, each track's loads are listed — pick the one that fits you.
- The warm-up flows through four phases — Raise & Release, Mobilize, Activate, Potentiate — as a single round.
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