THE OPERATOR

Life OS · M·U Codex · Conquer the Day.
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THE GOAL

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Session Notes

TEMPO — 4 / 4 CADENCE

4s concentric · 4s eccentric · to absolute failure
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REST — BETWEEN BLOCKS

Full recovery between supersets
 
3:00

CONDITIONING DAY

Rest-day movement. No failure protocol. Just show up.

SESSION LOG

Every session on record. ★ = personal record.

PROGRESSIVE OVERLOAD — NEXT TARGETS

Last weight → target. Beat the logbook or nothing happened.

COACH MODE

Prop the phone up. It films you and calls the tempo. Your music keeps playing.
READY
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Video only — no audio recorded, no upload. Clips stay on this device.
Exercise Cue Card

    KNOW THE MOVES

    THE SIX — READ BEFORE YOU RUN

    Tap any card to see how it's done. Two-sided moves call ⇄ SWITCH SIDES at halfway.

    7-MINUTE STRETCH PROTOCOL

    Six movements · 70 seconds each · auto-advance

    READY

    Press begin. The routine advances itself — your only job is to breathe and hold.

    1:10
    THE WEEK — SET IT SUNDAY

    MY DAY, MY WEEK

    Morning non-negotiables run every day. Each day carries one mission. Edit everything.

    MORNING — NON-NEGOTIABLES

    THE WEEK — ONE MISSION PER DAY

    Mission name, then its tasks separated by commas.

    CAMPAIGN SCHEDULE

    96+ hours between Heavy Duty sessions. Conditioning fills the gaps.

    CROSS-DEVICE SYNC

    Log on your phone at the gym — it lands on your computer too. Both devices read one shared log in the cloud. Paste your private Worker URL + key once per device (or open the magic link and it fills itself).

    Worker URL
    Sync Key

    GOOGLE CALENDAR

    Mode A (default, zero setup): each session opens a pre-filled Google Calendar event — you're logged into Google, one click saves it.
    Mode B (API): paste an OAuth2 access token below (Google Cloud Console → Calendar API) and events are created directly via the API.

    OAuth2 Access Token (optional)
    M·U PRODUCTION DOCTRINE · HEALTH DIVISION · THE BODY IS THE FIRST SYSTEM
    ⇄ SWITCH SIDES