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Whiteboard Language Syntax Reference

Whiteboard Language lets you write workouts as plain text inside fenced code blocks (```time or ```log) embedded in ordinary Markdown. Indentation creates structural hierarchy.

1. Core Anatomy of a Statement

Each source line contains metric fragments. Inline rounds can produce a parent and child statement from the same line:

[lap marker] [rounds/ladder] [timer] [reps] [effort] [@ load] [distance] [rest] [// comment]

Fragment Types at a Glance

Fragment Syntax Example Meaning
Timer / Duration MM:SS, :SS 5:00, :60, :30 Countdown or target duration
Collectible Timer :? :? Time is measured/recorded, not pre-planned
Rounds (N) (3), (10) Repeat child statements $N$ times
Inline rounds × reps NxM, N x M 5x5, 3 x 8 Repeat the inline exercise $N$ times with $M$ reps per round
Rep Ladder (N-N-...) (21-15-9), (10-8-6-4-2) Variable rep rounds sequence
Reps Bare integer 10, 50 Repetition count for the effort
Effort Words Burpees, KB Swing Exercise or movement name
Load / Resistance Number + unit / @ 225lb, 16kg, @24kg, bw Weight or resistance applied
Distance Number + unit 400m, 5km, 1000m, 0.5mile Physical distance
Rest Keyword or * 1:30 Rest, * :30 Recovery interval between sets
Choice Group Slash / 185/125 lb, Run/Row Athlete choice resolved prior to run
Wildcard ? 10:00 ? KB Snatch 16kg Athlete-chosen parameter to fill in
Lap / Superset + or - + 5 Pull Ups Binds siblings into a compound set
Comment // // Keep unbroken Annotations ignored by runtime

2. Common Workout Structures

Rounds-Based Circuit

(3)
  10 Air Squats
  10 Push Ups
  10 Ring Rows

Inline Strength Sets

5x5 Back Squat @100kg

5x5, 5 x 5, and (5) 5 are equivalent. Without a timer or indented children, the parser creates a rounds parent and an exercise child. Each set records a separate exercise segment with reps, movement, load, and elapsed time. This example records five sets of five reps at 100kg. (21-15-9) Thruster records three segments with 21, 15, and 9 reps.

Statement IDs identify tree nodes, not source lines. Both inline statements retain the original source line and metric offsets; recorded segments carry the exercise child's sourceStatementId and original line for editor highlights and per-line history.

Interval Work (EMOM)

(10) :60 EMOM
  + 5 Burpees
  + 10 Kettlebell Swings 24kg

As Many Rounds As Possible (AMRAP)

10:00 AMRAP
  5 Pull Ups
  10 Push Ups
  15 Air Squats

Tabata / Rest Intervals

(8) :20 Work
  * :10 Rest
  KB Snatch 16kg

Rep Ladders

(21-15-9)
  Thrusters 95lb
  Pull-ups

Choice Groups

When an option slash separates identical metric types, a choice group is emitted:

5:00 AMRAP
  10 Power Cleans 135/95 lb
  10 Box Jumps

Before starting the clock, the pre-run wizard prompts the user to select the appropriate alternative (135 lb or 95 lb).

3. Indentation & Execution Rules

  1. Hierarchy: An unindented line with children ((3) or 10:00 AMRAP) controls the execution of all indented statements beneath it.
  2. Sibling Ordering: Statements at the same indentation level execute sequentially from top to bottom unless combined with a lap marker (+).
  3. Compound Sets (+): Prepending + merges sibling movements into a single composed round interval.

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