How to Use Different Kinds of Special Sets

There are a few different types of special sets in StrengthLog. You’ll find them in an active/planned workout under the button Special set. In this article, we’ll try to describe the difference between them and when and how to use them.

Psst, looking for drop sets? Check out this article.

Complex

A complex is mainly used by Olympic weightlifters, using a barbell to perform a series of movements in one large and continuous set – but you can, of course, use a dumbbell or kettlebell instead. The big difference between a complex and a circuit is that you are using the same weight in all exercises in a complex.

Nota bene: You can’t create a complex with exercises that use other variables than weight plus reps. If an exercise does not have a red plus sign next to it, you can’t pick it when creating your complex.

To make your own complex, follow these steps:

1. In your active/planned workout, click on Special set and then Complex.
2. Pick the exercises you want to have in your complex by clicking on the plus sign to the right of each exercise. You can see which exercises you already added at the bottom of your screen, under Chosen exercises. When you’ve added all your exercises, click on Create complex. (If an exercise does not have a red plus sign next to it, you can’t pick it for the above reason.)
3. To complete your complex, fill in the weight of your barbell/dumbbell/kettlebell and how many reps you should do of each exercise.
4. To mark a complex as done, click on the set number of the complex. Since a complex is done in one continuous movement although all exercises, you complete the entire complex at once. If you want to mark each exercise individually as done, you should log a circuit instead.

Circuit

A circuit is a very versatile special set. For example, use it to log your tri-sets, giant sets, WOD’s that includes AMRAPs, etc.

1. In your active/planned workout, click on Special set and then Circuit.
2. Pick the exercises you want to have in your circuit by clicking on the plus sign to the right of each exercise. You can see which exercises you already added at the bottom of your screen, under Chosen exercises. When you’ve added all your exercises, click on Create circuit.
3. To complete your circuit, fill in the weights/distance of the different exercises and how many reps you should do of each exercise.
4. To mark a circuit as done, you have to click on each exercise’s set number. When you’ve completed all exercises in a circuit, the first round will be marked with a checkmark (see picture below). To add more rounds to your circuit, click on the + to the right of the last round in your circuit. To switch between rounds, click on the desired number. (In the picture below, you can see that we’ve completed the first round and two thirds of our second round in the circuit)

Superset

A superset is when you do two exercises back to back, with none or little rest in between them. What differentiates a superset from our other special sets is that you have two exercises in this one, neither more nor less. If you want to add more exercises, use the circuit function instead.

1. In your active/planned workout, click on Special set and then Superset.
2. Pick the exercises you want to have in your superset by clicking on the plus sign to the right of each exercise. You can see which exercises you’ve already added at the bottom of your screen, under Chosen exercises. When you’ve added the two exercises you want to have in your superset, click on Create superset.
3. To complete your superset, fill in the variables of the different exercises, such as weight and reps.
4. To mark a superset as done, you have to click on the exercises individually. In the example below, we are in the middle of superset number 2.
5. You can change the exercises in a superset by clicking on the three dots in the upper right corner of the superset. Just tap Change exercise, and you will be able to choose which exercise you want to switch with another one.

EMOM – Every Minute On the Minute

1. Start a new workout, click on Special set, and then EMOM.
2. Choose if you want to create a new EMOM or fetch an old one from your training log. We’ll show you how to do one from scratch in this example.
3. First, you’ll have to set how long the intervals should be (normally, they are one minute, and that’s why it’s called Every Minute On the Minute – but it’s really up to you). The intervals and the total time need to be set at even 15 seconds, like 00:15, 00:30, etc. You are also able to select the countdown time.
4. Design your EMOM as you please, add a block and fill it with your exercises of choice. If you add more blocks – like in the example above – you will switch between exercises every other minute. You can add how many exercises you want into every block, but you must add at least one. When you’re done, tap Next.
5. As you can see in the example below, your EMOM is now added to your active workout.
6. To enter the full-screen mode, click on Start.
7. To start the EMOM, tap the middle of the circle and the countdown will begin before the first round begins. Then the timer will sound every new block and in the middle of each round.
8. The timer will disappear when the EMOM is done and a checkmark telling you that you’re done will show up instead.

Tabata

1. Start a new workout, click on Special set, and then Tabata.
2. Choose how long the intervals should be. The classic Tabata is 20 sec work, 10 sec rest, for 8 rounds, and this will be the pre-set intervals. But feel free to change these up as you like. You are also able to select the countdown time.
3. Add a block and fill it with your exercises of choice. If you add more blocks, you will switch between exercises every other interval. You can add how many exercises you want into every block, but you must add at least one. When you’re done, tap Next.
4. As you can see in the example below, your Tabata is now added to your active workout.
5. To enter the full-screen mode, click on Start.
6. To start the Tabata, tap the middle of the circle and the countdown will begin before the first round begins. Then the timer will sound every time a new interval starts, halfway through the interval, and when the rest period starts.
7. The timer will disappear when the Tabata is done and a checkmark telling you that you’re done will show up instead.

AMRAP (As Many Rounds As Possible)

1. Start a new workout, click on Special set, and then AMRAP.
2. Choose how long the AMRAP should be. You are also able to select the countdown time.
3. Add a block and fill it with your exercises of choice. You can add how many exercises you want into every block, but you must add at least one. In this example we’ve added the exercises in the WOD The Incredible Hulk. When you’re done, tap Next.
4. As you can see in the example below, your AMRAP is now added to your active workout, and it kind off looks like the circuit function. The difference here is that you can have AMRAP in full-screen mode and add rounds as you have the timer running.
5. To enter the full-screen mode, click on Start.
6. To start the AMRAP, tap the middle of the circle and the countdown will begin before the first round begins. When you’re done with one round, tap the plus sign, and the app will add a round for you.
7. The timer will disappear when the AMRAP is done and a checkmark telling you that you’re done will show up instead. When you go back to the workout, all your rounds that you’ve added during the full-scren mode will be added and marked as done.