This chapter focuses on the features of our LinkO website, specifically covering

the "Notes" feature and detailing how to use it and its additional functions

thoroughly! We've recently revamped it, making it quite different from the old notes system.

The biggest change is designing workouts now as text.

With this in mind,

let me introduce the updated notes method~

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STEP 1. Click [Notes] from the left category

STEP 2. Press the plus [+] button on the desired date to add

Select the day you want to add a workout program to,

and press the plus button (+) at the bottom to add it.

When you press the + button,

a note will appear on the right where you can write the workout program.

Now let me share

how to utilize this note

STEP 3. Select the class to write the workout program

Decide on the class to write first

STEP 4. Choose the workout type

Select the type of workout program

1. Fortime

This method aims to complete the given exercises as quickly as possible. You record time until you finish the exercises the specified number of times, and the less time it takes, the better the score.Example: If you need to complete 5 rounds in 20 minutes, your goal is to finish 5 rounds as quickly as possible.

2. AMRAP (As Many Rounds/Reps As Possible)

This method is about performing as many rounds or reps as possible within a limited time. The key is how much you can do within the time.

Example: Challenging yourself to see how many rounds can be done in 10 minutes repeating 10 squats and 10 push-ups.

3. SINGLE

This method involves executing a specific exercise or movement once. It is crucial to do the movement accurately and perfectly, often used for practicing skills or techniques.

Example: Performing a squat with maximum weight once or jumping a maximum distance once, etc.

4. EMOM (Every Minute On the Minute)

Perform specified exercises at the start of each minute and rest for the remaining time. You repeat the same exercise each minute, and the shorter the execution time, the longer the rest period.

Example: Performing 15 push-ups every minute and resting for the remaining time.

5. TABATA

This is a high-intensity interval training (HIIT) method repeated for 8 sets of 20 seconds exercise and 10 seconds rest. It alternates between intense exercise and short rest over 4 minutes to improve both endurance and strength.

Example: Sprinting for 20 seconds and resting for 10 seconds, repeated 8 times.

5. CUSTOM

Design your workout using various formats such as time, reps, rounds + reps, distance, weight, points, max wattage, max speed, and more.

5. Write the workout program

If there are rounds and time limits, please note the time limit.

And the program is written in text.

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6. Convey additional information via memos

If there are precautions or information that needs to be communicated regarding the workout program,

please deliver it through notes (memos).

7. Add movements that affect ranking calculations​

Include movements necessary for ranking calculations.

For example, in the current Fortime workout,

deadlifts affect the score based on weight, so we added it.

Thus, we only checked the 'weight' option for deadlifts, and recorded the weight in the program.

This way the rank is determined by the deadlift weight.

8. Add a scale​

Click the Scale + button at the top to add a scaled version.

One major update to our notes feature (workout program design) is that it has transitioned to a text-based format.​

With this, you can now drag and copy (ctrl + c)

and paste (ctrl + v) previously written wads into the scaled version.

Please revise only the scaled sections of the copied original wads.

9. Save

Press the [Save] button at the top to save.

Click the lock icon to set it to public/private.

10. Confirm the saved appearance

This is how the class program appears when saved correctly.

+) Additional feature - Copy/Paste workout programs

Want to use the workout program from another day once again?

Or perhaps, slightly alter that day's workout for today?

No need to write the same thing again.

Now just copy with Ctrl + C

and paste!

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After copying,

when you press the + plus button on another day and paste, it is copied.

Members can verify this like so.

When you note the workout program, members can track their workouts and check gym rankings as well.

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