The Basics to define a Set.

A set is simply a group of one or more Exercises.

1. To get started, for a Kata Set to be valid, you just need to Type a valid type like SET/AMRAP/EMOM/Tabata

2. Rounds, Duration & Rest After Set are all optional and are defined after the SET NAME.

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SET (4 rounds, rest 1 min)
AMRAP (for 15 min, rest 2 min)
EMOM (for 5 min, 5 rounds, rest 2 min)
TABATA 20s/10s (for 4 min, 2 rounds)


 
 
 
 

Define an Exercise.

A simple workout may only need each Exercise listed out. For those that want to define instructions, we have a number of options ready for you…

COMING SOON - EXERCISE LOOKUP

1. Make sure your "Exercises" are inside double quotes

2. The last instruction you can optionally add to an Exercise is Load (eg. kg), just make sure this is listed AFTER the exercise

3. Optionally if you’d like to define Effort (eg. reps), make sure they are BEFORE the exercise

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5-10 reps "Barbell Squat" @ 80-100kg


 
 
 
 

The Basics to define Rest.

1. Rest after any Exercise is listed directly after.

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Rest 45 sec

 

2. Rest after a Round, is listed as the last instruction in the set.

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Rest 45 sec

 

3. Rest after a Set is defined on the first line of the SET SPECS

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SET (4 rounds, rest 2min)


 
 
 

Create a Set

A set is simply a group of one or more Exercises.

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SET

A set of one exercise, to be done in a number, or range of reps, over one or more sets.

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SET (4 rounds, rest 1min)
5-10 reps "Barbell Squat" @ 80-100kg


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SUPER SET

A set of two exercises, to be done in a number, or range of reps one after the other, over one or more sets.

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SET (4 rounds, rest 1min)
5-10 reps "Barbell Squat" @ 80-100kg
5-10 reps "Box Squat" @ 100-150kg


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GIANT SET

A set of three exercises, to be done in a number, or range of reps one after the other, over one or more sets.

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SET (4 rounds, rest 1min)
5-10 reps "Barbell Squat" @ 80-100kg
5-10 reps "Box Squat" @ 100-150kg
5-10 reps "Deadlift" @ 100-140kg


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MULTI-SET

A set of four or more exercises, to be done in a number, or range of reps one after the other, over one or more sets.

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SET (4 rounds, rest 1min)
5-10 reps "Barbell Squat" @ 80-100kg
5-10 reps "Box Squat" @ 100-150kg
5-10 reps "Deadlift" @ 100-140kg
10 reps "Good Morning" @ 50-70kg


 
 
 
 

How do I create an AMRAP set?

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AMRAP

As Many Rounds As Possible. You keep doing the set of exercises until the time expires.

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AMRAP (for 15 min)
10 reps "Squats" @ BW
10 reps "Burpees" @ BW
10 reps "Pistol squats" @ BW
10 reps "V-sits" @ BW
10 reps "Box Jumps" @ BW


 
 
 

How do I create an EMOM set?

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EMOM

Every Minute On the Minute. Allows modifications for alternate methods such as:

  • EMOM2 EMOM3 etc. (eg. on the 2nd minute, on the 3rd minute etc.)

  • Specific Minute by Minute changes (eg. Min 1: Do this … Min 2: Do that… etc.)

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EMOM (5 rounds, rest 2 min)
5 reps "Barbell squat" @ 5 RPE
10 reps "Star Jump" 5 reps "Burpees"


 
 
 

How do I create a TABATA set?

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TABATA

Perform each exercise in your workout at 100% effort for 20 seconds (as many reps as possible) then 10 seconds rest, for 8 rounds.

Allows modifications for alternate methods beyond the standard 20/10 x 8. Simply define your own time intervals in as many rounds as you need.

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TABATA 20s/10s (2 rounds, Maximum effort - go as hard as you can)
"Push ups"
"Jumping lunges"
"Chair dips"
"Box jumps"


 
 
 
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What is Effort?

All Exercises need instructions. Whether it’s how many reps or how far to go, it can be described many ways. Here is the full list of supported Effort types…

 
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REPS


An Exercise instruction can define specific reps.

8 reps "Barbell Back Squat"

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REP RANGES


Sometimes a range of reps can be assigned, whether as a goal range, or specifically to challenge you for the given load instructions.

8-12 reps "Barbell Back Squat"

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PROGRESSIONS


Similar to Rep Ranges, Rep Progressions can also be assigned to Effort, usually paired with Load Progression instructions.

20/16/.. reps "Barbell Back Squat" @ 50/55/../70kg

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CAL


Wearables and equipment capable of estimating and tracking energy burn allow Exercises to have Effort defined as CAL burn.

20 cal "Bike"

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DISTANCE


Wearables and equipment capable of estimating and tracking distance allow Exercises to have Effort defined in distance such as metres, miles etc.

200 m "Run"

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COMING SOON

TIME

Effort defined by time such as sec, min, hr etc.

90 sec "Bike" @ 8RPE


 
 
 
 
 
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What is Load?

While you don’t have to specify, typically an Exercise will have instructions for Load.

It could be just you (body weight) or a number of other methods. Here is the full list of supported Load types…

 

Rating of Perceived Exertion (RPE)


On any given day, an exercise can feel easy, hard or somewhere in between. RPE is a way for you to work out how difficult the assigned Exercise should feel.

1RPE = Easiest, requiring Minimum Effort

10RPE = Hardest, requiring Maximum Effort

10 reps "Barbell Back Squat" @ 7RPE

COMING SOON

% of 1 Rep Max (1RM)


Over time you will set your own records and benchmarks for Exercises. The % of 1RM is then used for coaching purposes to estimate how much you could achieve in other rep ranges, &/or looking to set new personal records.

10% 1RM = 10% of your best recorded result for the Exercise

1RM = Matching your best recorded result for the Exercise

10 reps "Barbell Back Squat" @ 10% 1RM
10 reps "Barbell Back Squat" @ 1RM

Body Weight (BW)


When BW is part of an Exercise instruction, it’s just you against gravity.

10 reps "Box Jumps" @ BW

Specific Weight


An Exercise instruction can define a specific weight and equipment.

"Barbell Back Squat" @ 100kg

Weight Ranges


Sometimes a range of weight can be assigned, whether as a goal range, or specifically to challenge you for the given rep instructions.

"Barbell Back Squat" @ 70-100kg

Weight Progressions


Similar to Weight Ranges, Weight Progressions can also be assigned to Load, usually paired with Rep Progression instructions.

20/16/.. reps "Barbell Back Squat" @ 50/55/../70kg


 
 
 
 

Assigning Kata Workouts

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  1. Manage and Assign direct to the Member via their Training Programming panel


 

2. Assign via the action menu on the Member Listing

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3. Select one or more Workouts to assign

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