Install it: tap Share, then Add to Home Screen. It opens full screen and works offline.
50%
Climb intensity
1 hr
Climb cap
2×
Rest between burns
4 / 10
Pain ceiling
Stop and text the doc if you get sharp pain or extreme discomfort. On the wall: 5 min rest, try again, and if it repeats keep climbing but drop that movement pattern. No limits on everyday life.
Warm-up · every session
The bedrock for the first 3 weeks, and a warm-up to keep using after. Run it before climbing and lifting too, so you have a consistent read on what your body has that day. Rest 30s to 1 min between exercises.
0/8 today
Mobility · 2 to 3× per week
Lower intensity. Open books can go daily. Keep everything inside a range that is minimally uncomfortable.
0/5 today
Strength · 1 to 2× per week
Do not stack this on top of hard climbing and other lifting in the same week. Start lighter than you think and progress on form, not load.
0/5 today
Rounds by daySaved on this phone only
Tap + on any exercise and it shows up here.
Pain check
Pain notes
No pain notes yet.
Sync
Sync settings
Second device: copy the setup code here, then paste it into the app on the other device.
Ask at the check-in
- Swim volume is not addressed anywhere in the plan. Freestyle loads the posterior cuff at least as hard as climbing does. Get a number.
- The top of the plan says 2× per week, then each section gives its own frequency. Confirm the section numbers are the real instruction.
- Nothing is written past week 3. Set the next block before this one runs out.