Index
Linked exercises (Super-series, triseries, circuits ...)
AMRAP (As Many Rounds As Possible)
EMOM (Every Minute On the Minute)
For Time / AFAP (As Fast As Possible)
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
Click on “Advanced filters”.
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:
Drag and drop the “Circuit” element at the top right of your page.
Recommended: Enter a description under the title of your session.
(Ex: Do as many sets as possible in the time set).
Enter the duration of the AMRAP in the “Work” section.
Enter a number of sets that your client cannot exceed in the “Sets” section.
Save.
Click on “Edit exercises” to add the exercises to be performed.
In “Set a prescription”, enter the number of repetitions to do in each set.
Optional: Enter any other instructions that you think are important.
You can clone the prescription for the other exercises of the session by clicking on the “clone attributes” (Square).
Click on “Save + Next” and publish the program.
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.
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EMOM
Drag and drop the “Circuit” element at the top right of your page.
Enter the total duration of the EMOM in the “Work” section.
Enter a number of series that your customer will not be able to exceed in the “Sets” section, then click on “Save”.
Click on “Edit exercises” to add the exercises to be performed.
In “Set a prescription”, change REPS for DURATION.
Enter any other instructions you think are important, such as the number of reps to do.
You can clone the prescription for the other exercises of the session by clicking on the “square” (clone attributes).
Click on “Save + Next” and publish the 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)
Put a title for your session.
Insert the desired exercises.
Enter the desired prescription:
The number of repetitions to be performed.
Or
The distance to be covered.
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)
Put a title for your session.
Optional: Enter a description (eg: To be completed in less than 7 minutes).
Insert the desired exercises.
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.
Save + Next.
❗ The principle of the descending series is the same. Just put the highest number at the beginning.
Pyramid series
Click on the padlock under “Series” to separate them.
Enter the number of repetitions you want in each set.
Add a column “load” and enter a number to guide your customer.
Tabata
Choose the cardio option (If this is not the case by default).
Enter the desired duration and intensity.
Enter the recovery time.
*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.
Scaling
It is common that in cross-training, there are alternative exercises to decrease or increase the difficulty of the session.
To avoid adding exercises to the session and modifying the automated calculations, it is recommended to do an alternative session called “scaling” with the chosen exercises.
The client can then choose to do the standard or modified session.
This step is obviously optional.
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.