Borrowing it
Nothing to install: this file belongs to hadidwirsty/intervals-icu-mcp. Take a copy, put it at the same path in your own repository, and replace the rules that are about this project with yours.
curl -O https://raw.githubusercontent.com/hadidwirsty/intervals-icu-mcp/main/.agents/skills/panduan-kekuatan/SKILL.mdgit clone --depth 1 https://github.com/hadidwirsty/intervals-icu-mcpWrote this? Show the measurements
A badge with what this costs and how it scanned, read live from this page, so it follows the numbers instead of freezing them. Markdown for a README, HTML for a documentation site or a project page.
[](https://agentmods.dev/skills/hadidwirsty/intervals-icu-mcp/panduan-kekuatan)<a href="https://agentmods.dev/skills/hadidwirsty/intervals-icu-mcp/panduan-kekuatan"><img src="https://agentmods.dev/badge/skills/hadidwirsty/intervals-icu-mcp/panduan-kekuatan/github.svg" alt="Measured on agentmods" height="20"></a>Or the 80×15 button, for a site that already has a row of RSS and ATOM ones. Only the verdict fits; the numbers stay here.
<a href="https://agentmods.dev/skills/hadidwirsty/intervals-icu-mcp/panduan-kekuatan"><img src="https://agentmods.dev/badge/skills/hadidwirsty/intervals-icu-mcp/panduan-kekuatan.svg" alt="Reviewed on agentmods" width="80" height="20"></a>What it costs to keep this loaded
Counted locally with the o200k_base tokenizer, which is exact for GPT models; Claude uses its own tokenizer and its counts differ. Treat this as one consistent yardstick across the catalogue rather than a bill. Prices are per million input tokens.
| Model | Per session | Once invoked |
|---|---|---|
| Fable 5.1 | $0.00069 | $0.01854 |
| Opus 5.5 | $0.00028 | $0.00742 |
| Sonnet 5.5 | $0.00014 | $0.00371 |
| Haiku 4.5 | $0.00007 | $0.00185 |
Grade A, and why
panduan-kekuatan scanned grade A with 0 findings against 26 rules in 11 categories — prompt injection, anti-refusal, data exfiltration, privilege escalation, supply chain, agent snooping, system-prompt leakage, SSRF and excessive agency — measured 8d ago.
A static scan of the body, not an audit. Every finding is printed with the line that produced it so you can judge whether it matters here. A mod is markdown that instructs an agent; that is exactly why what it instructs is worth reading.
Nothing flagged
None of the 26 patterns this scan looks for appear in this file: no shell pipes, no recursive deletes, no credential paths, no hidden text, no instruction-override or anti-refusal phrasing, no agent-config snooping. That is not a guarantee, it is the absence of the things that are checkable.
How it starts
The opening of the file, as written. The whole thing — 91 lines — stays where its author put it; the contents beside it link to each section on GitHub.
/panduan-kekuatan — Panduan Latihan Kekuatan & Perlindungan Struktur
Skill ini memandu pelaksanaan latihan kekuatan fungsional pelari (Running-Specific Strength Training). Menggabungkan sains adaptasi neuromuskular Steve Magness, protokol stabilitas tulang belakang Dr. Stuart McGill (McGill Big 3), serta pemetaan 8 kelompok otot utama dari Running Anatomy.
1. Aturan Baku Penjadwalan: "Hard Days Hard, Easy Days Easy"
Mengacu pada konsensus Marius Bakken, Steve Magness, dan Coach Faris Salman:
- Jadwal Sesi Penuh (22–25 Menit): Dieksekusi 2 kali seminggu pada hari sesi kualitas Sub-Threshold (Selasa sore & Jumat sore), beberapa jam setelah sesi lari pagi tuntas.
- DILARANG KERAS: Melakukan latihan beban berat di hari lari santai (Easy Days) atau hari istirahat, untuk menghindari Medium Fatigue Trap yang merusak pemulihan seluler dan biogenesis mitokondria.
2. Struktur Dua Jalur Latihan Kekuatan
Jalur A: Sesi Penuh 22–25 Menit (Selasa & Jumat Sore)
Sesi ini dirancang dalam 4 blok gerakan fungsional tanpa alat mahal (cukup resistance band dan matras):
Blok 1: Mobilitas & Aktivasi Hip Flexor (5 Menit)
- Standing Banded Knee Drive (Psoas & Iliacus): 3 set $\times$ 10–12 repetisi/kaki (melatih tarikan lutut saat early swing).
- 90/90 Hip Mobility Flow: 2 set $\times$ 60 detik rotasi panggul (memperbaiki mobilitas rotasi internal/eksternal panggul).
Blok 2: Stabilitas Tulang Belakang — McGill Big 3 (7 Menit)
Fokus Proteksi Tulang Belakang: Menghindari beban kompresi & rotasi berlebih pada pinggang (bebas fleksi berulang). DILARANG sit-up, crunches, atau Russian twist berbeban kompresi tinggi!
- McGill Modified Curl-Up: 3 set $\times$ penahanan 8–10 detik per sisi (satu lutut ditekuk, tangan menyangga kurva lumbar, kepala terangkat 2–3 cm tanpa melengkungkan leher).
- Side Plank (Quadratus Lumborum & Glute Med): 3 set $\times$ penahanan 15–20 detik per sisi (menahan panggul tetap sejajar lurus).
- Bird-Dog (Erector Spinae & Kontrol Anti-Rotasi): 3 set $\times$ 8–10 repetisi per sisi dengan jeda henti 3 detik di puncak (kaki dan lengan berlawanan lurus tanpa memutar panggul).
What this file has done since we first saw it
Hashed on every crawl. A supply-chain change to an agent config is a question of when, not whether, so the history is kept rather than the latest state alone.
- 8d ago First seen · 91 lines · 69 tokens per session scan A 26f39f670c80
panduan-kekuatan is a skill published in the GitHub repository hadidwirsty/intervals-icu-mcp (1 stars, last pushed yesterday), licensed MIT. It adds 69 tokens to every session and 1,854 once invoked, about $0.0003 per session on Opus 5.5. A static security scan graded it A with 0 findings. No closer match exists in the catalogue, so it is treated as the original; first seen 2026-10-26.
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