# Workout Structure Rules

## cardio

### working

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 13-15 | 23 | 70-195s | 1 |
| general_fitness | 10-10 | 24 | 60-180s | 1 |
| hypertrophy | 9-11 | 24 | 60-180s | 1 |
| strength | 6-7 | 25 | 60-180s | 1 |
| weight_loss | 12-13 | 24 | 65-190s | 1 |

## core_training

### cool_down

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 13-15 | 1 | 30-45s | 7 |
| general_fitness | 10-10 | 1 | 20-30s | 7 |
| hypertrophy | 9-11 | 1 | 20-30s | 7 |
| strength | 6-7 | 2 | 20-30s | 7 |
| weight_loss | 12-13 | 1 | 25-40s | 7 |

### warm_up

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 13-15 | 1 | 40-45s | 7 |
| general_fitness | 10-10 | 1 | 30-30s | 7 |
| hypertrophy | 9-11 | 1 | 30-30s | 7 |
| strength | 6-7 | 2 | 30-30s | 7 |
| weight_loss | 12-13 | 1 | 35-40s | 7 |

### working

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 13-15 | 1 | 30-45s | 6 |
| general_fitness | 10-10 | 2 | 20-30s | 6 |
| hypertrophy | 9-11 | 2 | 20-30s | 6 |
| strength | 6-7 | 3 | 20-30s | 6 |
| weight_loss | 12-13 | 2 | 25-40s | 6 |

## cross_training

### cool_down

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 11-24 | 1 | 30-45s | 4 |
| general_fitness | 9-16 | 1 | 20-30s | 4 |
| hypertrophy | 8-17 | 1 | 20-30s | 4 |
| strength | 5-11 | 2 | 20-30s | 4 |
| weight_loss | 10-20 | 1 | 25-40s | 4 |

### warm_up

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 5-12 | 1 | 40-45s | 7 |
| general_fitness | 4-8 | 1 | 30-30s | 7 |
| hypertrophy | 3-8 | 1 | 30-30s | 7 |
| strength | 2-5 | 2 | 30-30s | 7 |
| weight_loss | 4-10 | 1 | 35-40s | 7 |

### working

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 10-18 | 2 | 30-50s | 4 |
| general_fitness | 8-12 | 3 | 20-35s | 4 |
| hypertrophy | 7-13 | 3 | 20-35s | 4 |
| strength | 4-8 | 4 | 20-35s | 4 |
| weight_loss | 9-15 | 3 | 25-45s | 4 |

## flexibility

### cool_down

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 5-6 | 1 | 35-45s | 10 |
| general_fitness | 4-4 | 1 | 25-30s | 10 |
| hypertrophy | 3-4 | 1 | 25-30s | 10 |
| strength | 2-2 | 2 | 25-30s | 10 |
| weight_loss | 4-5 | 1 | 30-40s | 10 |

### warm_up

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 5-15 | 1 | 40-45s | 8 |
| general_fitness | 4-10 | 1 | 30-30s | 8 |
| hypertrophy | 3-11 | 1 | 30-30s | 8 |
| strength | 2-7 | 2 | 30-30s | 8 |
| weight_loss | 4-13 | 1 | 35-40s | 8 |

### working

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 10-15 | 2 | 40-50s | 5 |
| general_fitness | 8-10 | 3 | 30-35s | 5 |
| hypertrophy | 7-11 | 3 | 30-35s | 5 |
| strength | 4-7 | 4 | 30-35s | 5 |
| weight_loss | 9-13 | 3 | 35-45s | 5 |

## functional_strength_training

### cool_down

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 13-15 | 1 | 40-45s | 4 |
| general_fitness | 10-10 | 1 | 30-30s | 4 |
| hypertrophy | 9-11 | 1 | 30-30s | 4 |
| strength | 6-7 | 2 | 30-30s | 4 |
| weight_loss | 12-13 | 1 | 35-40s | 4 |

### warm_up

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 6-7 | 1 | 40-45s | 6 |
| general_fitness | 5-5 | 1 | 30-30s | 6 |
| hypertrophy | 4-5 | 1 | 30-30s | 6 |
| strength | 3-3 | 2 | 30-30s | 6 |
| weight_loss | 6-6 | 1 | 35-40s | 6 |

### working

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 10-18 | 3 | 30-45s | 3 |
| general_fitness | 8-12 | 4 | 20-30s | 3 |
| hypertrophy | 7-13 | 4 | 20-30s | 3 |
| strength | 4-8 | 5 | 20-30s | 3 |
| weight_loss | 9-15 | 4 | 25-40s | 3 |

## high_intensity_interval_training

### cool_down

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 13-15 | 1 | 30-45s | 8 |
| general_fitness | 10-10 | 1 | 20-30s | 8 |
| hypertrophy | 9-11 | 1 | 20-30s | 8 |
| strength | 6-7 | 2 | 20-30s | 8 |
| weight_loss | 12-13 | 1 | 25-40s | 8 |

### warm_up

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 13-15 | 1 | 40-75s | 12 |
| general_fitness | 10-10 | 1 | 30-60s | 12 |
| hypertrophy | 9-11 | 1 | 30-60s | 12 |
| strength | 6-7 | 2 | 30-60s | 12 |
| weight_loss | 12-13 | 1 | 35-70s | 12 |

### working

| Goal | Reps | Rounds | Duration | Exercises/SS |
|---|---|---|---|---|
| endurance | 2-7 | 2 | 30-75s | 5 |
| general_fitness | 2-5 | 3 | 20-60s | 5 |
| hypertrophy | 1-5 | 3 | 20-60s | 5 |
| strength | 1-3 | 4 | 20-60s | 5 |
| weight_loss | 2-6 | 3 | 25-70s | 5 |