ROC
BUILT BY ROC
v0.6.2 · FOUNDATION 2
ROC DAILY
Ready to build.
ROC training, progression and history—kept in one reliable place.
Active workout
Resume workout
ROC CURRENT BLOCK
Next session
Start workout
Calendar
Open or edit any training day.
History
Full workout timeline and records.
Warm Up
Targeted preparation.
Stretch
TWS-guided mobility and recovery.
Foam Rolling
Guided rolling by body area.
Cardio
Machine-based conditioning.
ROC
program.
Choose any session. Active sessions autosave after every change.
ROC TRAINING MEMORY
ROC
history.
Tap a workout to inspect or edit it.
0
Workouts
0
Sets completed
0
Day streak
0/5
This week
Timeline
ROC MONTHLY VIEW
ROC
calendar.
‹
›
Selected day
Tap a completed workout day.
Prepare
Warm up.
Choose the body area and follow the guided timer.
Mobility
Restore range.
Recovery
Roll and release.
Choose a body area and follow the guided timer.
Conditioning
Build the engine.
BUILT BY ROC
ROC
settings.
Export backup
Import backup
Reset all local data
v0.6 HTML · Foundation 2 · Data stored locally on this device.
‹
✓
Change exercise
View example ↗
Previous
Next
Equipment busy — move to end
‹
×
0:00
Start
Reset
View example ↗
Previous
Next
REST
1:00
−15
Pause
+15
↺
ROC
PROGRAM
HISTORY
CALENDAR
MORE
ROC BLOCK VIEW
Select week
Choose a week to review its workouts, completed sets and active sessions.
Close
Finish workout?
Your completed sets will be saved to history. You can reopen and edit it later.
Finish and save
Keep training
Workout
Save changes
Resume as workout
Delete workout
Close