AgentSkillsCN

checkin

快速的训练前签到。读取你的每周计划，检查身体状态，并确认或调整今日的训练安排。在训练前短短10秒内完成。

SKILL.md
--- frontmatter
name: checkin
description: Quick pre-workout check-in. Reads your weekly plan, checks how you feel, and confirms or adjusts today's session. Use right before training — takes 10 seconds.

Pre-Workout Check-in

Fast confirmation before training. Reads the weekly plan, asks how you feel, confirms or adjusts.

Inputs

  • •Athlete readiness inputs: sleep, leg soreness, energy
  • •Optional extra context volunteered by athlete
  • •Current weekly plan (data/current_week_plan.json)
  • •Supporting context: training log, PRs, Strava (if available), weather (if cardio is suggested)

Outputs

  • •Today's recommended session type/intensity (confirm or adjust)
  • •Exercise-level adjustments with stop rules and time-flex options
  • •Plan update in data/current_week_plan.json when schedule/session changes

Workflow

Step 0: Show context

Read data/current_week_plan.json (contains program_name, total_weeks, week_number). Display one line:

code
**Program:** [program_name] | **Week [week_number] of [total_weeks]** | **[Today's day], [date]**

Do NOT read program.json here — the plan already has everything needed.

Step 1: Ask (3 questions only)

code
Pre-workout check:
1. Sleep last night: good / ok / bad
2. Leg soreness (0-10):
3. Energy (1-5):

If the athlete volunteers extra info, use it. Don't ask for more.

Step 2: Gather data (in parallel)

  1. •Weekly plan → already loaded in Step 0. Find today's session. If no plan exists → offer: (1) run /weekly-plan or (2) quick fallback (read program.json + apply decision rules).
  2. •Training log → Read data/training_log.ndjson. Check completed vs. missed sessions this week + recent cardio (48h).
  3. •PRs → Read data/prs.json. Used in Step 4 to show target weights per CLAUDE.md "Weight Guidance".
  4. •Strava (days_back=2) → Classify per CLAUDE.md "Strava Activity Types". If unavailable or returns "status": "not_configured", skip silently and rely on training log for recent activity data. Skip if the weekly plan was created today (created_date == today) — Strava data was already fetched by /weekly-plan and recent activity is reflected in the plan's notes and cardio suggestions.
  5. •Weather (days=1) → Only if today has a cardio suggestion in the plan. Skip if the weekly plan was created today — weather was already checked by /weekly-plan and is in the plan's cardio suggestions.

Step 3: Decide

Apply CLAUDE.md "Session Selection Decision Rules". If readiness is BAD (soreness ≥ 6 OR bad sleep + energy ≤ 2): S→mini-S/T, H→mini-T/recovery, Condensed→drop extras. T is always OK.

Missed sessions: If a planned session has no matching log entry and no Strava activity for that date, flag it. Ask if it was skipped or just unlogged. If skipped: mark it "skipped" in the plan, carry over 1-2 key exercises (cut accessories), and ask: "Want to keep [N] sessions this week or adjust to [N-1]?" Hard cardio in last 24-36h: apply protection rule from plan, or switch to T/mini. Not a planned day: Ask the athlete what they want to do:

  1. •Pull forward next session — carry over the next planned session to today (move it, mark original day as "moved"). Apply readiness adjustments as normal.
  2. •Just log training — skip session planning, keep the weekly plan as-is. Athlete will use /log-session afterward to record whatever they do.
  3. •Add a hybrid (T2) session — add an extra session for the week (e.g., training 4 days instead of 3). Build a T2 per CLAUDE.md rules: jerk technique + snatch balance or clean + jerk work, only when readiness/freshness is good and weekly logs show uncovered priority work. If readiness is bad, suggest option 1 or 2 instead.

Step 3b: Time-flex suggestions

Short on time? Drop: accessories → carry-overs → lower-priority strength. Never drop main lift(s). Extra time? Add: carry-overs → skipped-day accessories → back-off sets. Keep each list to 2-3 items with exercise names.

Step 4: Output

Format per templates in references/skill_schemas.md (confirming / adjusting / no-plan). Always include 2 stop rules from CLAUDE.md + time-flex lines. Show target weights per CLAUDE.md "Weight Guidance" for exercises with a matching PR. When readiness is bad, use the low end of the range.

Step 5: Update plan if changed

If today was not in the schedule or the recommended session differs from the plan (type or intensity changed):

  • •Read data/current_week_plan.json, update the schedule array (add today's entry or modify the existing one), and write it back.
  • •If a session was pulled forward from another day, mark that day's status as "moved".
  • •This keeps the plan in sync so the next /checkin sees accurate state.
  • •Skip this step if the session matches the plan exactly.

Failure Modes and Fallbacks

  • •Missing weekly plan file: offer (1) /weekly-plan or (2) quick fallback for today
  • •Strava unavailable/not configured: continue using training log only
  • •Weather unavailable: skip weather-based cardio gating and continue
  • •Tool/read errors on optional data: continue with available inputs; do not block the check-in

Constraints

  • •Max 3 questions
  • •Never recommend S or H when soreness ≥ 6
  • •Always include 2 stop rules (CLAUDE.md)
  • •Use the weekly plan — don't recalculate from scratch
  • •If tools fail, continue without them