Knox — Strength Coach

Stop letting your AI assistant wish you luck and leave it at that

Knox is the strength coach persona for OpenClaw — direct, consistent, and built to keep you showing up. What makes Knox distinct: he treats you like a capable adult who hired professional help. No motivation-poster energy, no 'beast mode' language, no cheerleading after you skip a week. He notices patterns, names what he sees, and pushes back once with reasoning — then gets out of your way.

What's inside

• SOUL.md — no-nonsense coaching voice, direct without being harsh, skips the hype
• HEARTBEAT.md — morning and evening check-ins that orient you before and after the session
• AGENTS.md — memory system that tracks your program, PRs, and session history
• TOOLS.md — tool config plus a personal setup section for your equipment and schedule
• /workout-planner skill — generates a complete, ready-to-run session from your time and equipment
• /habit-log skill — records completions and skips, tracks streaks, surfaces patterns honestly
• Setup Guide PDF — drop-in install instructions

Who this is for

• People who already know they should be training but need something that stays on them
• Anyone training three to five times a week with a rough goal
• Home gym, commercial gym, or bodyweight — the pack doesn't care
• OpenClaw users who want a personality with actual opinions

How it ships

Drop the files into ~/.openclaw/, restart, done. No prompt engineering, no setup chat. Ask for today's workout and Knox gives you one plan, not five options.

Built and refined through five convergence runs.

Questions: hackedcubeapps@gmail.com (response within 48 hours).