Why today exists
Start with the Coach's Whiteboard Brief: session duration, objective, intended stimulus, and execution priorities.
THE BIG IDEA
Read the purpose before the numbers.
A workout isn't just a list of exercises. It has a training objective, prescribed work, movement and loading standards, pacing guidance, and a way to record what actually happened.
Follow the exact parts
Read every part's movements, working sets, repetitions, percentages or approved load ranges, rest, standards, and options.
Log the real result
Record the correct score, weights, and useful notes in TrainHeroic. An honest record makes future decisions better.
Important: Every example on this page is made up for teaching. It is not an actual full Sent Project workout, approved scaling prescription, or a replacement for your TrainHeroic session.
01 / INTERACTIVE TRAINING DAY DECODER
Click through a sample session.
Select a section to see how information is organized in full Sent training. This is an instructional mockup: all movements and numbers below are illustrative, not a published workout.
COACH'S WHITEBOARD BRIEF
Read the day's assignment before you start.
The real Brief tells you the estimated total session duration, overall objective, intended stimulus, and pacing/execution priorities. It also describes a precise approved 45–60 minute modified prescription when that option applies.
How to think about it: "Today emphasizes repeatable technique under moderate fatigue" tells you more about the goal than "go as hard as possible." The actual day's Brief—not this sample—controls.
- What is the main training quality?
- What effort should the session feel like?
- How much time should I plan to be here?
EXAMPLE PART A · STRENGTH
Front Squat · 4 sets × 3 reps @ 80% 1RM
Rest 2:30 between working sets.
4 working sets3 reps per set80% of Front Squat 1RM2:30 rest
That's 12 prescribed working repetitions in four sets. If your recorded Front Squat 1RM were 200 lb, the illustrative loading calculation would be 160 lb. Follow any actual approved loading range or progression instead.
Remember: Warm-ups are separate from working sets. "80%" refers to a percentage of the appropriate lift's 1RM; it does not mean RPE 8.
EXAMPLE PART B · CONDITIONING
8-minute AMRAP
6 air squats + 4 sit-ups + 4 burpees
Each full round equals 14 prescribed reps. Repeat the sequence for 8 minutes. Count only properly completed reps. At full Sent Project, log your total reps for AMRAP scoring, not rounds-plus-reps.
Example: 5 full rounds and 6 more reps = 76 total reps (5 × 14 + 6).
This example is not an assignment to use those movements or that volume. The actual conditioning part in TrainHeroic contains the approved prescriptions and instructions for your day.
SHORT ON TIME? READ THE APPROVED PLAN.
A modified session is not a guess.
Some training days include a specific 45–60 minute modified prescription. That guidance must state the instruction for every part of the training day.
As prescribedComplete that part unchanged.
ModificationFollow the exact approved alternative, including sets, reps, loading, time, or other parameters.
OmitSkip that part only if the approved plan tells you to.
This panel deliberately contains no shortened sets or replacement exercises. Only a verified session may supply those exact details.
AFTER THE LAST PART
Log what happened—not what you hoped happened.
Open the relevant TrainHeroic part, enter the score or completed loading that it calls for, and add brief notes when something changed.
StrengthRecord prescribed working loads/reps as required by the platform and workout.
AMRAPRecord total valid repetitions.
FOR TIMEEnter actual finish time if completed under the cap; otherwise follow full Sent's capped-scoring rule.
Modified or scaledLog the actual version completed and pertinent context; don't submit an RX result if you used another prescription.
Exact TrainHeroic screen names and buttons can vary. Read the score field and coach notes attached to the actual workout part.
STEP 1 OF 5
02 / DECODE THE SHORT-HAND
Know what the numbers mean.
Sets · reps · percentage
Four working sets of three reps at 80% of the named lift's 1RM. Follow prescribed rest and loading details.
Repeat on a clock
Begin each of six rounds every two minutes, following the actual prescribed movement and reps. Remaining interval time may be rest if specified.
Fixed time, maximum valid work
Complete as many prescribed rounds/reps as possible within 12 minutes. full Sent AMRAP score = total reps.
Rounds for time
Complete five prescribed rounds as quickly as appropriate, meeting movement standards. Check whether there's a time cap.
Every minute on the minute
Do the programmed task when each minute begins across the ten-minute block. Different minutes may prescribe different movements.
Tempo, when prescribed
Often means 3 seconds lowering, 1 second bottom pause, explosive upward intent, 1 second at the top. Follow the movement-specific instructions: tempo notation can vary.
Working vs. warm-up sets: Build up safely before the first working set, but don't quietly count lighter warm-up lifts as programmed sets. When an exact load or approved range appears, those are the instructions you follow.
03 / WHAT VERSION DO I FOLLOW?
Pick the prescription that
preserves the goal.
RX, Scaled 1, Scaled 2, and Masters are training prescriptions, not rankings of athletes or their effort. The correct option can change from day to day.
RX — AS THE RX VERSION PRESCRIBES
Choose RX when you can safely perform that version's movements, loads, and standards while meeting the intended workout stimulus.
Always check: Being able to finish one hard rep isn't the same as being able to perform the entire prescribed session well.
Equipment issue?
Use the Equipment Substitution Guide to understand how alternative equipment may change the stimulus. Don't assume equivalent calories, distances, or loads.
Skill or access issue?
Use the Movement Modification Library for progressions, adaptive options, and seated/wheelchair pathways. Individual movement and equipment checks still matter.
Masters and adaptive note: No Masters age cutoff, fixed movement standards, or universal adaptive prescription is implied by this guide. Your actual session or competition rules must define what applies.
04 / 45–60 MINUTE MODIFIED PRESCRIPTION
Short on time?
Follow the approved version.
If your session includes an approved 45–60-minute modified prescription, you'll find exact instructions for each Part in the Coach's Whiteboard Brief. It's not the same thing as switching from RX to Scaled 1 or Scaled 2.
A shorter day might retain a priority and change volume or omit a lower-priority piece—but that choice comes from the approved daily plan, not from the athlete inventing new sets or percentages.
CHECK EVERY PART
01 As prescribed?
02 Exact modification?
03 Omit if instructed?
Never fill an unspecified modification with a guess.
05 / INTERACTIVE SCORE LAB
Let's calculate
the correct score.
Choose the workout type below. Enter sample values to see what belongs in the score field. This tool explains full Sent Project scoring; the real workout and movement standards always determine which reps count.
AMRAP = total completed reps
Know the total reps in one full round, how many full rounds you completed, and your additional valid reps.
5 rounds × 14 reps + 6 reps = 76 total reps
Completed under the cap? Log your actual time.
Enter your finish time. A workout completed within its permitted time is scored with that finish time, not a penalty.
If you did not finish within the cap, use the capped tab and the prescribed remaining-rep conversion instead.
Capped FOR TIME: cap + 1 second per scoring rep remaining
Ordinary movement: 1 rep = 1 score repRun: 10 m = 1 score repSandbag carry: 10 m = 1 score repHSW: 5 ft = 1 score rep
Enter only the prescribed work still remaining at the cap. Distances must align to the scoring units above; do not silently round partial units or invent conversions for other movements.
12:00 + 7 reps × 1 second = 12:07
YOUR EXAMPLE SCORE
Example calculation only. Record valid completed repetitions.
Educational only · no scores are saved or sent to TrainHeroic
06 / TRAINHEROIC ACCOUNTABILITY
Finish the session.
Complete the record.
Check the instructions
Locate your workout day, review the Whiteboard Brief, each part, and your applicable prescription before selecting weights or opening the timer.
Track the right thing
Keep an accurate count of rounds/reps, working weights, valid reps, time and any prescribed rests or splits. Record differences if needed.
Log honestly
Enter the requested score for each relevant part, mark the variation actually performed, and mention equipment substitutions, modifications, fatigue or technical limitations.
Before you hit save
This checklist stays in your browser session. It does not submit anything to TrainHeroic.
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All workouts have been validated in house at least 1 month prior to being published: Any specific full Sent Project programmed workout displayed in website education must show both its verified In-House Validation Date and Public Training Date. This guide contains illustrative examples only, not republished calendar sessions.
07 / SEARCHABLE ATHLETE FAQ
Have a question?
Start here.
Search terms like AMRAP, Masters, short session, scoring, adaptive, or rest, then open any answer.
Where do I start when I open today's workout?
Read the Coach's Whiteboard Brief first. It summarizes duration, the main objective, intended stimulus, pacing/execution priorities and, when available, the exact approved 45–60 minute modified prescription. Then read each individual part for the actual movements, percentages, reps and scoring.
What is the difference between warm-up sets and working sets?
Warm-up sets get you ready for heavier work. Working sets are the sets prescribed to deliver the training stimulus. If the session calls for 4 × 3 @ 80%, that means four working sets of three at 80%; lighter preparation sets are separate unless explicitly stated otherwise.
Does RPE 8 mean lifting 80% of my max?
No. RPE describes perceived effort: around RPE 8 typically suggests about two technically sound reps remained. 80% of 1RM is a load calculation. For deeper instruction, use the RPE & Percentage Guide.
How do I score an AMRAP?
At full Sent Project, record your total completed valid repetitions. Example: four rounds of 12 reps plus five more is 53 total reps. Do not log it as "4 + 5" unless a different specific system asks for that separately.
What happens if the FOR TIME cap catches me?
Full Sent's time-capped FOR TIME score adds one second to the programmed cap for every prescribed scoring rep remaining. At 12:00 with seven scoring reps left, enter 12:07. Running is counted as one scoring rep per 10 meters, sandbag carry per 10 meters, and handstand walking per five feet.
What if I finish a capped workout before the cap?
Enter your actual completion time, provided you completed the required work and applicable movement standards. The remaining-rep penalty only applies when you are capped.
What is the difference between RX, Scaled 1, Scaled 2 and Masters?
These are different programmed options for completing a session. Choose based on the specific requirements, your present abilities and the desired stimulus—not a personal ranking. Check the actual daily variants. This general guide does not define a fixed Masters age cutoff.
Can I change my workout option from one day to another?
Yes, an appropriate option can vary with skill, fatigue, recovery, equipment and workout demand. Choose honestly and log what you actually completed. If a modification needs coaching approval, obtain it before proceeding.
How is the 45–60 minute modified session different from scaling?
Scaling changes movement, loading or another requirement to meet the intended stimulus. An approved shortened session changes how the training day is organized to fit limited time. The Brief must provide exact instructions for each part: as prescribed, a specific modification, or omit. Do not invent missing details.
What if I only have 30 minutes?
Don't assume the program offers a 30-minute variant. Check whether the day's approved modified option fits your situation. If it doesn't, ask for coaching guidance on what to prioritize rather than silently deleting essential work.
What if my gym doesn't have the required equipment?
Use the Equipment Substitution Guide as an educational starting point and check any actual approved alternatives in the daily session. A row, bike and run are not automatically equivalent for time, distance or calories.
Where do wheelchair or other adaptive modifications fit?
Use the Movement Modification Library for possible pathways, then adapt the selection to the individual athlete's strength, shoulder function, stability, accessible equipment and goals. Wheelchair use alone does not specify one universal modification. Competition rules may differ from training options.
What does "every 2:00" mean?
Start the assigned work every two minutes. If it says six rounds, the starts occur at 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00. Rest between starts depends on the part's instructions.
Do I have to go as hard as possible every day?
No. Your session's prescribed stimulus determines the intended effort. Some days emphasize sustainable aerobic work, quality skill practice or recovery rather than maximum intensity.
What if I miss reps or need to stop for pain?
Record what was actually completed; never turn missed or invalid reps into completed reps. Stop work that causes concerning pain or symptoms and seek appropriate qualified guidance. Do not force a movement standard through pain.
Can I use the website calculators instead of the workout's prescribed loads?
No. Calculators are educational references. Follow verified workout instructions, including the programmed sets, reps and exact percentages or approved ranges. Never replace a prescribed load because a calculator suggests something different.
No matching questions. Try another term such as "score", "RPE", "scaled", or "equipment".
