Index

  1. WOD

  2. Find "Crossfit" exercises using filters

  3. Linked exercises (Super-series, triseries, circuits ...)

  4. AMRAP (As Many Rounds As Possible)

  5. EMOM (Every Minute On the Minute)

  6. For Time / AFAP (As Fast As Possible)

  7. Ladder / Drop-Set

  8. Pyramid series

  9. Tabata

  10. Add a blank between exercises

  11. Further information


WOD

⚠️ The purpose of this help page is to guide you in prescribing your exercises. On the other hand, Hexfit remains a tool allowing great freedom. We therefore want to leave it up to you to choose the method that is most convenient for you.

For WOD, you can separate training:

  • By creating completely separate programs.

  • By creating different sessions ***.

  • By creating a single session separated by blanks.

*** You can then assign them to specific days of your client's calendar if you wish.


Find "Crossfit" exercises using filters

  1. Click on "Advanced filters".

  2. In the "other" section, click on "Crossfit".


Linked exercises (Super-series, triseries, circuits ...)

  • To learn more about how to design training circuits, click here.

  • To learn more about how to make Super Series, click here.


AMRAP

⚠️ For information only. Hexfit allows great flexibility, allowing design the way you prefer.

In steps:

  1. Drag and drop the "Circuit" element at the top right of your page.

  2. Recommended: Enter a description under the title of your session.

    • (Ex: Do as many sets as possible in the time set).

  3. Enter the duration of the AMRAP in the "Work" section.

  4. Enter a number of sets that your client cannot exceed in the "Sets" section.

  5. Save.

  6. Click on "Edit exercises" to add the exercises to be performed.

  7. In "Set a prescription", enter the number of repetitions to do in each set.

    • Optional: Enter any other instructions that you think are important.

  8. You can clone the prescription for the other exercises of the session by clicking on the "clone attributes" (Square).

  9. Click on "Save + Next" and publish the program.

Optional:

  • You can add alternative exercises for beginners:

    1. Create a new exercise (without image) and enter a description.

      • (ex: Scaling option)

    2. Add your alternative exercises.

  • Enter the prescription.


Application (client)

  • When he clicks on "Autoplay session", a countdown will start.

  • He will then see the number of repetitions to do for the current exercise.

  • Once done, he can click on "Next".

  • The software will then consider that the series is completed for this exercise. He will thus be able to continue to the maximum of his capacities, until the end of time.

  • From the client's "Activities", you will be able to see the total number of repetitions they have performed.


EMOM

  1. Drag and drop the "Circuit" element at the top right of your page.

  2. Enter the total duration of the EMOM in the "Work" section.

  3. Enter a number of series that your customer will not be able to exceed in the "Sets" section, then click on "Save".

  4. Click on "Edit exercises" to add the exercises to be performed.

  5. In "Set a prescription", change REPS for DURATION.

  6. Enter any other instructions you think are important, such as the number of reps to do.

  7. You can clone the prescription for the other exercises of the session by clicking on the "square" (clone attributes).

  8. Click on "Save + Next" and publish the program.

Optional:

You can add alternative exercises for beginners:

  1. Create a new exercise (without image) and enter a description (ex: Scaling option)

  2. Add your alternative exercises.

  3. Enter the prescription.

  4. Click on "save + next" to publish your program.


Application (client)

  • When he clicks on "Autoplay session", a countdown will start.

  • He will then see the duration to be done for the current exercise and, at the top of the screen, the total time remaining for the circuit.


For Time / AFAP (As Fast As Possible)

  1. Put a title for your session.

  2. Insert the desired exercises.

  3. Enter the desired prescription:

    • The number of repetitions to be performed.

    Or

    • The distance to be covered.

  4. You can clone the prescription for the other exercises if you want.


Client

From the mobile application, the client will be able to enter his end time (the start time is automatically set at the start of the session). The total time that was necessary for him to complete the session will be counted.


Ladder (Drop-Set)

  1. Put a title for your session.

    • Optional: Enter a description (eg: To be completed in less than 7 minutes).

  2. Insert the desired exercises.

  3. Enter the desired prescription.

    • The number of repetitions to be performed per set (Click on the padlock under "Rep" to separate the repetitions).

    • Optional: The recommended load.

    • A note.

  4. Save + Next.

❗ The principle of the descending series is the same. Just put the highest number at the beginning.


Pyramid series

  1. Click on the padlock under "Series" to separate them.

  2. Enter the number of repetitions you want in each set.

  3. Add a column "load" and enter a number to guide your customer.


Tabata

  1. Choose the cardio option (If this is not the case by default).

  2. Make the duration independent for each series by clicking on the padlock.

  3. Enter the desired duration and intensity.

  4. Click on "create intervals".

  5. Connect the phases and between the desired number of repetitions.

*The Tabata protocol is an 8X sequence (20 s. @ 100% intensity / 10 s. @ 0% intensity). But you can use the same principle to create your own intervals thanks to Hexfit.


Add a blank between exercises

To see how to add spaces between your exercises, click here.


Further information

  • To do a series of exercises (super-series, circuits, Bulgarian method, etc.), click here.

  • To learn more about designing training programs, click here.

  • To learn how to clone attributes from one exercise to another, click here.

  • To change the duration of the program (number of weeks), click here.

  • To add a column to an exercise prescription, click here.

  • To add a session to your client or group's calendar, click here.

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