Playbook
Twelve chapters. Floor language.
Read a chapter. Freeze one session the same sitting. Not House Packet’s kitchen voice.
- 01
The restated workout
You already know the quiet 12. You tell it to a chat every morning.
- 02
A packet is not a prompt
A prompt is this session. A packet is what you refuse to type next session.
- 03
The six fields
Session name. Trigger. Inputs. Rounds. Checks. Do not restate.
- 04
The paste block
The model is not a trainer. It runs the freeze.
- 05
Trigger day
The mat or the bay. Not a kitchen table. Not a shop.
- 06
How AI fits
You already have a chat. This is not an AI subscription.
- 07
Why 10 minutes is not a cop-out
About 80% of the HIIT VO2 effect sits near 11 minutes a session.
- 08
Worked example: Gillen 10
Warm-up. 20 seconds. Easy. 20. Easy. 20. Cooldown.
- 09
Worked example: Saturday 4×4
Once-weekly 4×4 still moved in a 2026 trial. One named Saturday.
- 10
Sanitization
No face. No body-as-proof. No weigh-in. No address. No gym logos.
- 11
Ledgers
This cash is not X Money. Job Packet and House Packet are sisters, not this listing.
- 12
What this is not
Not Job Packet. Not House Packet. Not a trainer. Not a PT. Not a cut.