diff --git a/docs/superpowers/contracts/wg-firewall-allow-workout-poke-2026-10-09.json b/docs/superpowers/contracts/wg-firewall-allow-workout-poke-2026-10-09.json
new file mode 100644
index 00000000..b4526e9c
--- /dev/null
+++ b/docs/superpowers/contracts/wg-firewall-allow-workout-poke-2026-10-09.json
@@ -0,0 +1,15 @@
+{
+  "title": "Firewall: LAN-only tcp/8773 for the workout poke",
+  "objective": "setup_wireguard_ssh.sh allow-workout-poke opens tcp/8773 from the LAN subnet only (never wg0), persists ALLOW_WORKOUT_POKE so every later re-apply keeps it, and leaves it closed when the flag is unset or false.",
+  "acceptance_criteria": [
+    "ALLOW_WORKOUT_POKE unset or false renders no dport 8773 rule (test_wg_firewall.sh)",
+    "ALLOW_WORKOUT_POKE=true renders exactly one 8773 rule: ip saddr ${LAN_SUBNET} tcp dport 8773 accept (test_wg_firewall.sh)",
+    "allow_workout_poke saves the flag as true before verify-then-apply, and the applied ruleset carries the rule (test_wg_firewall.sh)",
+    "Host: nft list ruleset shows the rule after the user ran allow-workout-poke"
+  ],
+  "out_of_scope": [
+    "Any wg0 rule for 8773",
+    "The poke server itself (screen-locker repo)"
+  ],
+  "verifier": "lib/tests/test_wg_firewall.sh, lib/tests/run_all.sh in shell_coverage_jail.sh, nft list ruleset on the host"
+}
diff --git a/docs/superpowers/evidence/wg-firewall-allow-workout-poke-2026-10-09.json b/docs/superpowers/evidence/wg-firewall-allow-workout-poke-2026-10-09.json
new file mode 100644
index 00000000..5ebc9a26
--- /dev/null
+++ b/docs/superpowers/evidence/wg-firewall-allow-workout-poke-2026-10-09.json
@@ -0,0 +1,43 @@
+{
+  "intent": "screen-locker's workout poke (phone POSTs a finished workout to tcp/8773) can reach the PC from the home LAN, persisted across firewall re-applies, without exposing the port on WireGuard.",
+  "scope": [
+    "linux_configuration/features/lib/wg_firewall.sh: ALLOW_WORKOUT_POKE renders 'ip saddr ${LAN_SUBNET} tcp dport 8773 accept'; allow_workout_poke()",
+    "linux_configuration/features/setup_wireguard_ssh.sh: default, save_config, require_root list, allow-workout-poke dispatch",
+    "linux_configuration/features/lib/wg_sshd.sh: usage line",
+    "linux_configuration/features/lib/tests/test_wg_firewall.sh: render + apply-path tests",
+    "Non-goal: no wg0 rule for 8773; off the LAN the poke fails fast and the normal sync credits the workout"
+  ],
+  "changes": [
+    "New ALLOW_WORKOUT_POKE flag (default false) persisted in .wireguard_ssh.conf like ALLOW_DOT",
+    "allow-workout-poke subcommand: export flag, save_config, render, verify-then-apply, install verify units"
+  ],
+  "verification": [
+    {
+      "command": "bash linux_configuration/features/lib/tests/test_wg_firewall.sh",
+      "result": "pass",
+      "evidence": "18 passed, 0 failed: unset/false render no 8773 rule; true renders exactly one, LAN-only; allow_workout_poke saves the flag as true before applying and the applied ruleset carries the rule"
+    },
+    {
+      "command": "shell_coverage_jail.sh --subject linux_configuration/features/lib/tests/run_all.sh <jail_args> --min 0 --fail-on-case-error",
+      "result": "pass",
+      "evidence": "jailed suite exit 0"
+    },
+    {
+      "command": "sudo setup_wireguard_ssh.sh allow-workout-poke on the host (run by the user)",
+      "result": "pass",
+      "evidence": "nft list ruleset shows ip saddr <LAN> tcp dport 8773 accept in inet filter input"
+    },
+    {
+      "command": "pre-commit run --files <the four files>",
+      "result": "pass",
+      "evidence": "all hooks passed"
+    }
+  ],
+  "risks": [
+    "Any LAN host can reach tcp/8773; the poke server authenticates requests itself."
+  ],
+  "rollback": [
+    "git revert this commit, set ALLOW_WORKOUT_POKE=false in .wireguard_ssh.conf and re-run any allow-* to re-render",
+    "After rollback: setup_wireguard_ssh.sh verify reports no drift and no 8773 rule"
+  ]
+}
diff --git a/linux_configuration/features/lib/tests/test_wg_firewall.sh b/linux_configuration/features/lib/tests/test_wg_firewall.sh
index 171f8c17..736dcba3 100755
--- a/linux_configuration/features/lib/tests/test_wg_firewall.sh
+++ b/linux_configuration/features/lib/tests/test_wg_firewall.sh
@@ -63,8 +63,28 @@ if grep -q 'dport 853' "$RULES"; then
 else
 	_t_pass "ALLOW_DOT=false renders no 853 rule"
 fi
+printf '\n-- the workout poke is LAN-only --\n'
+if grep -q 'dport 8773' "$RULES"; then
+	_t_fail "ALLOW_WORKOUT_POKE unset renders no 8773 rule"
+else
+	_t_pass "ALLOW_WORKOUT_POKE unset renders no 8773 rule"
+fi
+ALLOW_WORKOUT_POKE="true"
+render_nftables_ruleset "$RULES"
+_t_file_has "$RULES" 'ip saddr 192.168.1.0/24 tcp dport 8773 accept' \
+	"ALLOW_WORKOUT_POKE opens 8773 to the LAN subnet"
+_t_eq "1" "$(grep -c 'dport 8773' "$RULES")" \
+	"exactly one 8773 rule: no wg0 rule, the poke never rides WireGuard"
+ALLOW_WORKOUT_POKE="false"
+render_nftables_ruleset "$RULES"
+if grep -q 'dport 8773' "$RULES"; then
+	_t_fail "ALLOW_WORKOUT_POKE=false renders no 8773 rule"
+else
+	_t_pass "ALLOW_WORKOUT_POKE=false renders no 8773 rule"
+fi
 if command -v nft >/dev/null 2>&1; then
 	ALLOW_DOT="true"
+	ALLOW_WORKOUT_POKE="true"
 	render_nftables_ruleset "$RULES"
 	if nft -c -f "$RULES" >/dev/null 2>&1; then
 		_t_pass "nft -c accepts the rendered ruleset"
@@ -100,4 +120,22 @@ else
 	_t_pass "an inactive docker is not touched"
 fi
 
+printf '\n-- allow-workout-poke persists the flag, then applies it --\n'
+# save_config belongs to setup_wireguard_ssh.sh and the apply needs root, so
+# both are recorded instead; the ruleset itself is the real render.
+save_config() {
+	printf 'save_config ALLOW_WORKOUT_POKE=%s\n' "$ALLOW_WORKOUT_POKE" >>"$TEST_TMPDIR/calls.log"
+}
+verify_nftables_then_apply() { printf 'apply\n' >>"$TEST_TMPDIR/calls.log"; }
+: >"$TEST_TMPDIR/calls.log"
+rm -f "$NFT_CONF" "${NFT_CONF}.new"
+ALLOW_WORKOUT_POKE="false"
+out="$(allow_workout_poke 2>&1)"
+mapfile -t calls <"$TEST_TMPDIR/calls.log"
+_t_eq "save_config ALLOW_WORKOUT_POKE=true|apply" "$(IFS='|' && printf '%s' "${calls[*]}")" \
+	"the flag is saved as true before the ruleset is applied"
+_t_file_has "${NFT_CONF}.new" 'ip saddr 192.168.1.0/24 tcp dport 8773 accept' \
+	"the applied ruleset carries the LAN-only 8773 rule"
+_t_has "$out" 'not wg0' "the confirmation says the port stays off WireGuard"
+
 _t_report "test_wg_firewall.sh"
diff --git a/linux_configuration/features/lib/wg_firewall.sh b/linux_configuration/features/lib/wg_firewall.sh
index 902735cf..4af03a26 100755
--- a/linux_configuration/features/lib/wg_firewall.sh
+++ b/linux_configuration/features/lib/wg_firewall.sh
@@ -35,6 +35,14 @@ render_nftables_ruleset() {
 		ha_rule=$'\n\t\tip saddr '"${LAN_SUBNET}"$' tcp dport 8123 accept'
 		ha_rule+=$'\n\t\tiifname "'"${WG_IFACE}"$'" tcp dport 8123 accept'
 	fi
+	# Workout poke (screen-locker workout-poke.service): the phone POSTs a
+	# finished workout to tcp/8773 the moment it ends. LAN only, deliberately
+	# NO wg0 rule: off the home LAN the poke fails fast and the normal sync
+	# credits the workout instead.
+	local poke_rule=""
+	if [[ ${ALLOW_WORKOUT_POKE:-false} == "true" ]]; then
+		poke_rule=$'\n\t\tip saddr '"${LAN_SUBNET}"$' tcp dport 8773 accept'
+	fi
 	# DNS-over-TLS (setup_dot_resolver.sh, bound to the WireGuard address):
 	# rendered here so a re-apply keeps it -- a runtime 'nft add rule' did not.
 	local dot_rule=""
@@ -64,7 +72,7 @@ table inet filter {
 		udp dport ${WG_PORT} accept
 
 		iifname "${WG_IFACE}" tcp dport 22 accept
-		ip saddr ${LAN_SUBNET} tcp dport 22 accept${web_rule}${dns_rule}${ha_rule}${dot_rule}
+		ip saddr ${LAN_SUBNET} tcp dport 22 accept${web_rule}${dns_rule}${ha_rule}${poke_rule}${dot_rule}
 	}
 	chain forward {
 		type filter hook forward priority 0; policy drop;
@@ -171,3 +179,11 @@ allow_dot() {
 	verify_nftables_then_apply
 	log_ok "Opened tcp/853 on ${WG_IFACE} (persisted)."
 }
+
+allow_workout_poke() {
+	export ALLOW_WORKOUT_POKE=true
+	save_config
+	write_nftables_ruleset
+	verify_nftables_then_apply
+	log_ok "Opened tcp/8773 from ${LAN_SUBNET:-the LAN} only, not ${WG_IFACE} (persisted)."
+}
diff --git a/linux_configuration/features/lib/wg_sshd.sh b/linux_configuration/features/lib/wg_sshd.sh
index f2145115..2640958d 100755
--- a/linux_configuration/features/lib/wg_sshd.sh
+++ b/linux_configuration/features/lib/wg_sshd.sh
@@ -236,6 +236,7 @@ Commands:
   allow-web        Open tcp/80 and tcp/443 in the firewall (for a web server on this host).
   allow-dns        Open udp/tcp 53 from the LAN in the firewall (for the DNS blocker on this host).
   allow-dot        Open tcp/853 on wg0 in the firewall (for the DoT resolver on this host).
+  allow-workout-poke  Open tcp/8773 from the LAN only (screen-locker's workout poke).
   verify           Check /etc/nftables.conf matches this script and that
                    the live forward chain still lets Docker through.
   install-verify   Install the units that run 'verify' at every boot, so
diff --git a/linux_configuration/features/setup_wireguard_ssh.sh b/linux_configuration/features/setup_wireguard_ssh.sh
index 61a0c6f6..d7b9d785 100755
--- a/linux_configuration/features/setup_wireguard_ssh.sh
+++ b/linux_configuration/features/setup_wireguard_ssh.sh
@@ -41,6 +41,7 @@ export ALLOW_WEB="${ALLOW_WEB:-false}"
 export ALLOW_DNS="${ALLOW_DNS:-false}"
 export ALLOW_HOMEASSISTANT="${ALLOW_HOMEASSISTANT:-false}"
 export ALLOW_DOT="${ALLOW_DOT:-false}"
+export ALLOW_WORKOUT_POKE="${ALLOW_WORKOUT_POKE:-false}"
 
 die() {
 	log_error "$1"
@@ -56,6 +57,7 @@ ALLOW_WEB="${ALLOW_WEB}"
 ALLOW_DNS="${ALLOW_DNS}"
 ALLOW_HOMEASSISTANT="${ALLOW_HOMEASSISTANT}"
 ALLOW_DOT="${ALLOW_DOT}"
+ALLOW_WORKOUT_POKE="${ALLOW_WORKOUT_POKE}"
 EOF
 	chmod 600 "$CONFIG_FILE"
 }
@@ -95,7 +97,7 @@ main() {
 	# off -- exec sudo "$0" "$@" inside require_root must re-launch with the
 	# subcommand still present, or sudo would silently run with no args.
 	case "$cmd" in
-	setup | add-peer | revoke | allow-web | allow-dns | allow-homeassistant | allow-dot | verify | install-verify)
+	setup | add-peer | revoke | allow-web | allow-dns | allow-homeassistant | allow-dot | allow-workout-poke | verify | install-verify)
 		require_root "$@"
 		;;
 	esac
@@ -140,6 +142,10 @@ main() {
 		allow_dot
 		install_verify_units
 		;;
+	allow-workout-poke)
+		allow_workout_poke
+		install_verify_units
+		;;
 	verify)
 		verify_nft
 		;;