SCHEMA FIT / LIBRARY

The Schema Workout Catalog

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All Schemas
Tabata & HIIT
Push-ups & Ranks
Running & Tempo
Kettlebells & Snatch
Calisthenics & AMRAP
Templates & Notebook
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Full schema catalog

Workout schemas: titles, syntax and descriptions

TitleSchemaDescription
Sprint Interval Training (30/210 ×4) 30/210@9.7*4# 4 maximum sprint efforts of 30 seconds at near-maximal effort (9.7/10) with 3.5 minutes (210s) complete recovery between rounds. High neuromuscular and anaerobic stimulus.
Classic Tabata Protocol (20/10 ×8) 20/10@8.5*8# 8 rounds of 20 seconds high-intensity work (8.5/10) with 10 seconds rest. Total time: 4 minutes. Maximizes VO2 max and anaerobic capacity.
EMOM 10 min (20s Work / 40s Rest ×10) 20/40@8*10# Every Minute On the Minute for 10 minutes: 20 seconds target effort (8/10), followed by 40 seconds recovery. Great for building aerobic power with controlled fatigue.
Push-ups Sprint 20 (1RZ Standard) 3/0@r1*65#title=Push-ups 20 1RZ Paced push-up test set at 20 reps/min tempo (3s per rep, 0s rest) for 65 reps to pass the 1RZ rank requirement.
Push-ups Sprint 20 (KMZ Standard) 3/0@r1*100#title=Push-ups 20 KMZ Paced push-up test set at 20 reps/min tempo (3s per rep, 0s rest) for 100 reps to pass the KMZ rank requirement.
Push-ups Sprint 30 (1RZ Standard) 2/0@r1*60#title=Push-ups 30 1RZ High-tempo push-up test set at 30 reps/min tempo (2s per rep, 0s rest) for 60 reps to pass the 1RZ rank requirement.
Push-ups Sprint 30 (KMZ Standard) 2/0@r1*95#title=Push-ups 30 KMZ High-tempo push-up test set at 30 reps/min tempo (2s per rep, 0s rest) for 95 reps to pass the KMZ rank requirement.
Push-ups 30 Ranked Levels 60!1/0@t20 60!2/0@t20 70!3/0@t20 #title=Push-ups 30 ranked 1=zarubaka level 2=1RZ level 3=KMZ level Progressive rank evaluation set divided into 3 benchmark blocks (60s zarubaka level, 60s 1RZ level, 70s KMZ level) at 20 reps/min cadence.
Universal Cyclic Workout Template [temp=22 n=5 total=50 rest=10] (60/temp*n)/rest@r+n*total/n#title=universal cyclic workout Fully parametrized cyclic workout schema using variables (movement tempo = 22/min, reps per set n = 5, total target reps = 50, rest = 10s). Dynamically calculates precise work durations.
Run: Unexpected Pace Changes 10 min random(30/0@9t220 30/0@6t140 30/0@7t180 turb:9 dur:120 min:8)*5#note=turn off pace change warnings 10-minute random running session with high turbulence (turb:9) shifting cadence between 140, 180 and 220 spm. Trains neuro-muscular adaptability to sudden pace shifts.
Run Broken Tempo with Acceleration Finish random(30@9t220 30@6t140 30@7t180 turb:7 dur:580 min:8) 20@t[200->280]#title=run broken tempo with acceleration 9.5 minutes of randomized variable cadence running followed by a 20-second ramped sprint accelerating from 200 spm to 280 spm.
Boxing 5 Rounds Accelerating Tempo Ramp 20/10@t[90->300]*5`# 5 rounds of 20 seconds work and 10 seconds rest, where stroke/strike tempo ramps progressively from 90 to 300 bpm.
Snatch: Smooth Tempo Entry (8 min) [easy=12 work=24](120@t[easy->work] 0/20)*4#title=snatch smooth tempo entry 4 sets of 2 minutes where kettlebell snatch tempo ramps smoothly from 12 rpm (easy) to 24 rpm (work target), with 20 seconds rest between sets.
Snatch: Smooth Tempo Exit (6 min) [work=24 easy=12](90@t[work->easy] 0/30)*4#title=snatch smooth tempo exit 4 sets of 90 seconds where snatch tempo decreases gradually from 24 rpm down to 12 rpm, with 30 seconds rest. Excellent cooldown protocol.
Snatch: Tempo Wave Without Hard Rests (12 min) [easy=12 hard=24](90@t[easy->hard] 90@t[hard->easy])*4#title=snatch tempo wave without hard rests 12 minutes continuous kettlebell snatch work structured as 4 waves: 90s acceleration (12→24 rpm) immediately followed by 90s deceleration (24→12 rpm) without kettlebell park.
Snatch 10 min: Tempo Ladder (14-26-14) (30/0@6r7->[to:30/0@9r13, delta: 30/0@+1r+2]->[to:30/0@6r7, delta: 30/0@-1r-2] 0/10)*2`#title=snatch with tempo changes 10-minute structured snatch ladder shifting rpm up from 14 to 26 and back down to 14 rpm in 30-second blocks across 2 cycles.
Snatch Var 1: Progressive Tempo Ladder (30/0@6r7->[to:30/0@auto+r13, delta: 30/0@+1r+2]->[to:30/0@auto+r7, delta: 30/0@-1r-2] 0/10)*2#title=snatch with tempo changes Stepwise tempo progression for kettlebell snatch with auto-calculated intermediate targets.
Snatch Var 2: Tempo and Period Shift (30/0@4r7->[to:15/0@auto+r7, delta: -3/0@+1r+0]->[to:30/0@auto+r7, delta: +3/0@-1r+0] 0/10)*2#title=snatch with tempo and period shifts Advanced kettlebell snatch protocol dynamically changing both snatch interval duration (30s → 15s → 30s) and rep counts.
Snatch Var 3: Continuous Wave [low=12 high=24](150@t[low->high] 145@t[high->low] 0/10)*2#title=snatch continuous ladder Continuous 10-minute snatch wave switching between 150s smooth acceleration and 145s deceleration with 10s brief pauses.
Army Snatch with Acceleration (10 min) 58/2@t[18->26]*10`#title=army snatch with acceleration 10 rounds of 58 seconds work and 2 seconds hand switch rest. Snatch cadence ramps progressively from 18 to 26 rpm.
Zaruba 5 Minutes Benchmark 60/0@t60*5#title=Zaruba 5 minutes 5-minute max effort benchmark test paced at 60 reps/min cadence.
GS 10 Minutes Kettlebell Sport Classic 60/0@t60*10#title=GS 10 minutes 10-minute continuous kettlebell sport classic protocol divided into 1-minute tracking blocks.
GS 10 Minutes (200 Reps Target) 60/0@t20*10#title=GS 10 minutes 10-minute kettlebell sport set paced at exactly 20 rpm (1 rep every 3 seconds) to reach 200 total reps.
Cindy Complex AMRAP 20 min dur:1200((~!1/0@r5 ~!2/0@r10 ~!3/0@r15)*~)#title=Cindy complex 1=pull-ups 2=push-ups 3=squats Classic 20-minute AMRAP (As Many Rounds As Possible): 5 pull-ups, 10 push-ups, 15 air squats per round with manual lap tracking.
Cindy Quick Test (30 sec) dur:30((~!1/0@r5 ~!2/0@r10 ~!3/0@r15)*~)#title=Cindy short test 1=pull-ups 2=push-ups 3=squats 30-second quick test version of Cindy complex to test manual lap registration mechanics.
Minotaur Complex (Descending Ladder 10→1) ~!1/0@r10 ~!2/0@r10 ~!3/0@r10 ~!4/0@r10 ~!5/0@r10 ~!1/0@r9 ~!2/0@r9 ~!3/0@r9 ~!4/0@r9 ~!5/0@r9 ~!1/0@r8 ~!2/0@r8 ~!3/0@r8 ~!4/0@r8 ~!5/0@r8 ~!1/0@r7 ~!2/0@r7 ~!3/0@r7 ~!4/0@r7 ~!5/0@r7 ~!1/0@r6 ~!2/0@r6 ~!3/0@r6 ~!4/0@r6 ~!5/0@r6 ~!1/0@r5 ~!2/0@r5 ~!3/0@r5 ~!4/0@r5 ~!5/0@r5 ~!1/0@r4 ~!2/0@r4 ~!3/0@r4 ~!4/0@r4 ~!5/0@r4 ~!1/0@r3 ~!2/0@r3 ~!3/0@r3 ~!4/0@r3 ~!5/0@r3 ~!1/0@r2 ~!2/0@r2 ~!3/0@r2 ~!4/0@r2 ~!5/0@r2 ~!1/0@r1 ~!2/0@r1 ~!3/0@r1 ~!4/0@r1 ~!5/0@r1 #1=thrusters 2=snatch 3=upright row 4=bent-over row 5=deadlift Heavy 5-exercise barbell/kettlebell complex descending from 10 reps to 1 rep (Thrusters, Snatch, Upright row, Bent-over row, Deadlift). Total: 275 reps.
Barbara Quick Test (0s Work / 10s Rest) (~!1/0@8r5 ~!2/0@7r5 ~!3/0@7r5 ~!4/0@7r5 0/10)*2`#title=AMRAP Barbara 1=pull-ups 2=push-ups 3=crunches 4=squats Test version of Barbara complex (Pull-ups, Push-ups, Crunches, Squats) with 10 seconds rest between rounds.
Barbara Benchmark Complex (3 min Rest) (~!1/0@8r20 ~!2/0@7r30 ~!3/0@7r40 ~!4/0@7r50 0/180)*5`#title=AMRAP Barbara 1=pull-ups 2=push-ups 3=crunches 4=squats 5 rounds of 20 pull-ups, 30 push-ups, 40 crunches, 50 air squats with exactly 3 minutes (180s) rest after each round.
Pull-ups Auto Rep Ladder (1 → N → 1) [dw=2 dr=2 N=10](dw/dr@r1->[to:auto/auto@rN, delta: +dw/+dr@r+1]->[to:auto/auto@r1, delta: -dw/-dr@r-1])*1`#title=pull-ups ladder *where dw - time per pull-up, dr - rest time per pull-up, N - max ladder reps* Adaptive pull-up ladder ascending from 1 to N reps and back to 1. Both work and rest durations scale automatically with target rep count.
Pull-ups Ladder Down (6 → 1 in 2 min) [dw=2.85 dr=2.85 N=6](dw*N)/(dr*N)@rN->[to:auto/auto@r1, delta: -dw/-dr@r-1]#title=pull-ups ladder *where dw - time per pull-up, dr - rest time per pull-up, N - max ladder reps* 2-minute descending pull-up ladder starting at 6 reps down to 1 rep with proportional work and rest slots.
Ring Support Hold 2 min (Ranked Levels) 30!1/0@t60 30!2/0@t60 30!3/0@t60 30!4/0@t60#title=Ring support 2min 1=dumpling level 2=amateur level 3=handsome level 4=steelmaker level metro=1 voice=1 Gymnastic ring support hold benchmark split into 4 difficulty tiers (30s each: beginner, amateur, advanced, steelmaker).
Manual Complex: Pull-ups + Push-ups + Jumps (15!1/15!2@6r3/3r4 15!3/0@3)*2#title=complex test 1=pull-ups 2=push-ups 3=jumps manual=1 Mixed calisthenics complex combining timed pull-up, push-up and jump intervals with manual rep entry.
Registrator Template (Lap Counter) ~/0#title=registrator Simple open-ended lap recorder: tap the lap button every time you complete a round. Records exact timestamps without pre-set durations.
Notebook Template (Open Work + Reps) ~/0@r~*~#title=notebook Open workout logger: perform any work interval, stop the lap manually and log completed reps. Infinite loop.
Notebook Template with Rest (Work + Rest + Reps) ~/~@r~*~#title=notebook with rest Open workout logger with rest tracking: log work time, rest time and completed reps per round.
Notebook 200 Reps Target reps:200(~/0@r~*~)#title=notebook 200 reps Goal-driven open notebook: log sets and reps until total volume reaches exactly 200 reps.
Notebook 10 Minutes Window dur:600(~/0@r~*~)#title=notebook 10 min Time-capped open notebook: log as many sets and reps as you can inside a strict 10-minute time window.
Zaruba Notebook 5 Minutes dur:300(~/0@r~*~)#title=zaruba notebook 5 min 5-minute Zaruba challenge logger for manual rep registration.