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A WOD is a list of blocks: a single exercise, a superset (exercises back to back), a jumpset (exercises alternated with a short rest) or a timeset (a list of exercises run by the clock, each for a time, with rests wherever you want them — runs, walks, circuits). Every number — sets, reps or rep ranges, seconds, rests — is set with the dial.

A program groups WODs in order. Train suggests the next WOD of the program you used last. Create your own exercises from Exercises if one is missing from the catalog.

Tap a WOD in Train. Before each block you see what you lifted last time and can change the block; during it, tap the round button when a set is done and the rest starts.

The rest countdown also runs on the Lock Screen and in the Dynamic Island, with a button to start the next rest, and a sound plays when it ends. At the end of each block you confirm loads and reps, and the training is saved to History, where you can still edit it.

If the countdown doesn't show on the Lock Screen, check that Live Activities are on in the iPhone Settings app > Massell.

Open Massell on your iPhone once so it sends your WODs to the watch. You can start a WOD from either device: the workout in progress stays in sync, and the end of each rest taps your wrist. The watch can save the workout to Apple Health if you allow it.

Open a program and change its visibility: Public shows it in Discover, with code lets anyone with the code import it, selected people only the emails you invite. Import a program from Discover or with Programs > + > Import with code.

When the author publishes a new version you see Update available and decide whether to apply it. Follow people from their profile, and react to programs with the smiley.

Turn on progress tracking on a program you publish. The people who import it can choose to share their trainings on it with you, and you follow them in Athletes on the web app. They can stop sharing at any time.

The iPhone app works without a connection and syncs as soon as you're back online. Account shows the sync status and has a Sync now button. Changes not uploaded yet are lost if you log out, so check the status first.

Change your name, photo, @username, accent colour or units from Account (your photo at the top of every screen).

Forgot your password? Type your email on the login screen and tap Forgot password?: we send you a link to set a new one.

Delete your account: Account > Delete account. Your data is deleted and your public programs are unpublished; this can't be undone. More in the Privacy Policy.