Routine Stack - Workout Manager

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\"barre-rond-de-jambe\", \"sets\": 1, \"reps\": 100 }\n ]\n}\n",[],[170,317],"326b445e-fad2-11f0-879f-42dde27851f2","gentle-flow.json","326b4526-fad2-11f0-879f-42dde27851f2","308c3c2e-fad2-11f0-92fd-42dde27851f2",31,["D",1769444114403],"{\n \"id\": \"gentle-yoga-flow\",\n \"name\": \"Gentle Yoga Flow\",\n \"description\": \"Simple yoga sequence for flexibility and relaxation\",\n \"routineId\": \"yoga\",\n \"tags\": [\"yoga\", \"stretch\", \"relaxation\", \"flexibility\"],\n \"estimatedDuration\": 15,\n \"equipment\": [\"mat\"],\n \"sets\": [\n {\n \"id\": \"grounding\",\n \"name\": \"Grounding\",\n \"type\": \"exercises\",\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"types\": [\"yoga\"], \"tags\": [\"floor\"] }, \"duration\": 60, \"notes\": \"focus on breath\" },\n { \"criteria\": { \"types\": [\"yoga\"], \"tags\": [\"floor\"] }, \"duration\": 90, \"notes\": \"slow, coordinated with breath\" }\n ],\n \"restBetween\": 5,\n \"restAfter\": 15\n },\n {\n \"id\": \"flow\",\n \"name\": \"Flow Sequence\",\n \"type\": \"exercises\",\n \"rounds\": 2,\n \"randomize\": true,\n \"poolSize\": 4,\n \"exercises\": [\n { \"criteria\": { \"types\": [\"yoga\"], \"tags\": [\"standing\"] }, \"duration\": 45 },\n { \"criteria\": { \"types\": [\"yoga\"], \"tags\": [\"standing\"] }, \"duration\": 45 },\n { \"criteria\": { \"types\": [\"yoga\"], \"tags\": [\"floor\"] }, \"duration\": 45 },\n { \"criteria\": { \"types\": [\"yoga\"], \"tags\": [\"floor\"] }, \"duration\": 45 }\n ],\n \"restBetween\": 10,\n \"restAfter\": 30\n },\n {\n \"id\": \"cooldown\",\n \"name\": \"Final Rest\",\n \"type\": \"exercises\",\n \"exercises\": [\n { \"criteria\": { \"exerciseId\": \"childs-pose\" }, \"duration\": 90 }\n ],\n \"restAfter\": 0\n }\n ],\n \"tips\": [\n \"Move slowly and mindfully\",\n \"Never force a stretch\",\n \"Breathe into tight areas\"\n ]\n}\n",[],[170,333,325],"yoga","308c3b48-fad2-11f0-92fd-42dde27851f2",12,["D",1769444111300],[288],[170,333],"3274d4a6-fad2-11f0-b910-42dde27851f2","wakeup-flow.json","3274d53c-fad2-11f0-b910-42dde27851f2","3067ed1a-fad2-11f0-92fd-42dde27851f2",32,["D",1769444114499],"{\n \"id\": \"morning-wakeup\",\n \"name\": \"Morning Wakeup 4x4x3\",\n \"description\": \"Morning floor workout: 4 blocks of 4 exercises, 3 rounds each. Warmup → Floor Work → Floor Work → Core.\",\n \"routineId\": \"morning\",\n \"tags\": [\"morning\", \"floor\", \"energizing\", \"home\", \"mobility\", \"4x4x3\"],\n \"estimatedDuration\": 25,\n \"equipment\": [\"bodyweight\", \"mat\"],\n \"sets\": [\n {\n \"id\": \"block-1-warmup\",\n \"name\": \"Block 1: Warmup & Mobility\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"poolSize\": 15,\n \"exercises\": [\n { \"criteria\": { \"tags\": [\"breath\", \"breathing\", \"rehab\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45, \"notes\": \"deep belly breaths\" },\n { \"criteria\": { \"tags\": [\"warmup\", \"mobility\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 },\n { \"criteria\": { \"tags\": [\"hip-opener\", \"stretch\"], \"muscles\": [\"hips\", \"hip-flexors\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 },\n { \"criteria\": { \"tags\": [\"warmup\", \"mobility\"], \"types\": [\"yoga\", \"stretch\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 }\n ],\n \"restBetween\": 10,\n \"restAfter\": 60\n },\n {\n \"id\": \"block-2-floor-lower\",\n \"name\": \"Block 2: Floor - Lower Body\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"poolSize\": 15,\n \"exercises\": [\n { \"criteria\": { \"muscles\": [\"glutes\", \"hamstrings\"], \"tags\": [\"floor\"], \"excludeTags\": [\"warmup\", \"mobility\", \"stretch\", \"hip-opener\", \"yoga\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 },\n { \"criteria\": { \"muscles\": [\"quads\", \"glutes\"], \"tags\": [\"floor\"], \"excludeTags\": [\"warmup\", \"mobility\", \"stretch\", \"hip-opener\", \"yoga\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 },\n { \"criteria\": { \"muscles\": [\"hips\", \"glutes\"], \"tags\": [\"floor\"], \"excludeTags\": [\"warmup\", \"mobility\", \"stretch\", \"hip-opener\", \"yoga\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 },\n { \"criteria\": { \"muscles\": [\"hamstrings\", \"glutes\"], \"tags\": [\"floor\"], \"excludeTags\": [\"warmup\", \"mobility\", \"stretch\", \"hip-opener\", \"yoga\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 }\n ],\n \"restBetween\": 15,\n \"restAfter\": 60\n },\n {\n \"id\": \"block-3-floor-mixed\",\n \"name\": \"Block 3: Floor - Full Body\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"poolSize\": 20,\n \"exercises\": [\n { \"criteria\": { \"types\": [\"calisthenics\"], \"tags\": [\"floor\"], \"excludeTags\": [\"warmup\", \"mobility\", \"stretch\", \"hip-opener\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 },\n { \"criteria\": { \"types\": [\"calisthenics\"], \"tags\": [\"floor\"], \"excludeTags\": [\"warmup\", \"mobility\", \"stretch\", \"hip-opener\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 },\n { \"criteria\": { \"muscles\": [\"back\", \"shoulders\"], \"tags\": [\"floor\"], \"excludeTags\": [\"warmup\", \"mobility\", \"stretch\", \"hip-opener\", \"yoga\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 },\n { \"criteria\": { \"muscles\": [\"chest\", \"triceps\"], \"tags\": [\"floor\"], \"excludeTags\": [\"warmup\", \"mobility\", \"stretch\", \"hip-opener\", \"yoga\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 }\n ],\n \"restBetween\": 15,\n \"restAfter\": 60\n },\n {\n \"id\": \"block-4-core\",\n \"name\": \"Block 4: Core Finisher\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"poolSize\": 20,\n \"exercises\": [\n { \"criteria\": { \"tags\": [\"core\", \"floor\"], \"excludeTags\": [\"warmup\", \"mobility\", \"stretch\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 },\n { \"criteria\": { \"tags\": [\"core\", \"floor\"], \"muscles\": [\"abs\"], \"excludeTags\": [\"warmup\", \"mobility\", \"stretch\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 },\n { \"criteria\": { \"tags\": [\"core\", \"floor\"], \"muscles\": [\"obliques\"], \"excludeTags\": [\"warmup\", \"mobility\", \"stretch\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 },\n { \"criteria\": { \"tags\": [\"core\", \"floor\"], \"excludeTags\": [\"warmup\", \"mobility\", \"stretch\"], \"equipment\": [\"bodyweight\", \"mat\"] }, \"duration\": 45 }\n ],\n \"restBetween\": 15,\n \"restAfter\": 0\n }\n ],\n \"tips\": [\n \"Do this on your carpet or mat right when you wake up\",\n \"4 blocks × 4 exercises × 3 rounds = 48 total exercise slots\",\n \"Each block builds on the last: loosen up → activate → work → core\",\n \"Breathe deeply throughout\",\n \"Skip a round if short on time - you'll still get a complete session\"\n ]\n}\n",[],[170,348,340],"morning","3067ec52-fad2-11f0-92fd-42dde27851f2",11,["D",1769444111061],[286],[170,348],"32c0035e-fad2-11f0-aa23-42dde27851f2","squat-rack.json","32c00412-fad2-11f0-aa23-42dde27851f2","30e4db86-fad2-11f0-994c-42dde27851f2",42,["D",1769444114962],"{\n \"id\": \"squat-rack-session\",\n \"name\": \"Squat Rack Power Session\",\n \"description\": \"Comprehensive squat rack workout: compounds first, then accessories. Traditional strength training structure.\",\n \"routineId\": \"gym\",\n \"tags\": [\"gym\", \"strength\", \"squat-rack\", \"barbell\", \"powerlifting\"],\n \"estimatedDuration\": 55,\n \"equipment\": [\"barbell\", \"squat-rack\", \"plates\"],\n \"sets\": [\n {\n \"id\": \"warmup-mobility\",\n \"name\": \"Mobility Prep\",\n \"type\": \"exercises\",\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"tags\": [\"stretch\", \"mobility\"], \"muscles\": [\"hips\", \"hip-flexors\"] }, \"duration\": 45 },\n { \"criteria\": { \"tags\": [\"stretch\", \"mobility\"], \"muscles\": [\"hips\", \"hip-flexors\"] }, \"duration\": 30, \"notes\": \"each side\" },\n { \"criteria\": { \"tags\": [\"warmup\", \"mobility\"] }, \"duration\": 30 }\n ],\n \"restBetween\": 10,\n \"restAfter\": 60\n },\n {\n \"id\": \"warmup-squat\",\n \"name\": \"Squat Warmup\",\n \"type\": \"exercises\",\n \"exercises\": [\n { \"criteria\": { \"exerciseId\": \"squat\" }, \"reps\": 10, \"notes\": \"bodyweight - focus on depth\" },\n { \"criteria\": { \"exerciseId\": \"squat\" }, \"reps\": 8, \"notes\": \"empty bar\" },\n { \"criteria\": { \"exerciseId\": \"squat\" }, \"reps\": 5, \"notes\": \"50% working weight\" }\n ],\n \"restBetween\": 60,\n \"restAfter\": 120\n },\n {\n \"id\": \"main-squat\",\n \"name\": \"Back Squat - Main Lift\",\n \"type\": \"exercises\",\n \"rounds\": 5,\n \"exercises\": [\n { \"criteria\": { \"exerciseId\": \"squat\" }, \"reps\": 5, \"tempo\": \"3-1-1-0\", \"notes\": \"working weight\" }\n ],\n \"restAfter\": 180\n },\n {\n \"id\": \"accessory-1\",\n \"name\": \"Hip Hinge Accessory\",\n \"type\": \"exercises\",\n \"rounds\": 4,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"muscles\": [\"hamstrings\", \"glutes\"], \"equipment\": [\"barbell\"], \"tags\": [\"compound\"] }, \"reps\": \"8-10\", \"tempo\": \"3-0-1-1\" }\n ],\n \"restAfter\": 120\n },\n {\n \"id\": \"accessory-2\",\n \"name\": \"Pressing Accessory\",\n \"type\": \"exercises\",\n \"rounds\": 4,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"muscles\": [\"shoulders\"], \"equipment\": [\"barbell\", \"dumbbell\"] }, \"reps\": \"6-8\" }\n ],\n \"restAfter\": 120\n },\n {\n \"id\": \"accessory-3\",\n \"name\": \"Pulling Accessory\",\n \"type\": \"exercises\",\n \"rounds\": 4,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"muscles\": [\"back\", \"lats\"], \"tags\": [\"row\", \"pull\"] }, \"reps\": \"8-10\" }\n ],\n \"restAfter\": 120\n },\n {\n \"id\": \"finisher\",\n \"name\": \"Core Finisher\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"tags\": [\"core\"], \"equipment\": [\"bodyweight\"] }, \"duration\": 30 },\n { \"criteria\": { \"tags\": [\"core\"], \"equipment\": [\"bodyweight\"] }, \"duration\": 30 }\n ],\n \"restBetween\": 15,\n \"restAfter\": 0\n }\n ],\n \"tips\": [\n \"Main lift: Add 5 lbs each session until you stall (linear progression)\",\n \"Tempo 3-1-1-0: 3s down, 1s pause at bottom, 1s up, no pause at top\",\n \"Brace core HARD before unracking the bar\",\n \"Use safety pins - they're there for a reason\",\n \"If you miss reps, deload 10% and build back up\"\n ]\n}\n",[],[170,363,355],"gym","32bbbb8c-fad2-11f0-b38d-42dde27851f2","rrr-progressions.json","32bbbc40-fad2-11f0-b38d-42dde27851f2",41,["D",1769444114955],"{\n \"id\": \"rrr-progressions\",\n \"name\": \"Reddit RRR Progressions\",\n \"description\": \"Bodyweight strength training using Reddit Recommended Routine progressions\",\n \"routineId\": \"gym\",\n \"tags\": [\"calisthenics\", \"strength\", \"bodyweight\", \"progressions\"],\n \"estimatedDuration\": 45,\n \"equipment\": [\"bodyweight\", \"pull-up-bar\"],\n \"sets\": [\n {\n \"id\": \"warmup\",\n \"name\": \"Dynamic Warmup\",\n \"type\": \"exercises\",\n \"exercises\": [\n { \"criteria\": { \"exerciseId\": \"arm-circles\" }, \"duration\": 30 },\n { \"criteria\": { \"exerciseId\": \"lateral-squat\" }, \"duration\": 30 },\n { \"criteria\": { \"exerciseId\": \"inchworm-walkout\" }, \"reps\": 5 }\n ],\n \"restBetween\": 10\n },\n {\n \"id\": \"pair-1\",\n \"name\": \"Pair 1: Pull-ups & Squats\",\n \"type\": \"superset\",\n \"rounds\": 3,\n \"exercises\": [\n { \"criteria\": { \"progression\": \"pull-up-progression\" }, \"reps\": \"5-8\" },\n { \"criteria\": { \"progression\": \"squat-progression\" }, \"reps\": \"5-8\" }\n ],\n \"restBetween\": 90,\n \"restAfter\": 90\n },\n {\n \"id\": \"pair-2\",\n \"name\": \"Pair 2: Dips & Rows\",\n \"type\": \"superset\",\n \"rounds\": 3,\n \"exercises\": [\n { \"criteria\": { \"progression\": \"dip-progression\" }, \"reps\": \"5-8\" },\n { \"criteria\": { \"progression\": \"row-progression\" }, \"reps\": \"5-8\" }\n ],\n \"restBetween\": 90,\n \"restAfter\": 90\n },\n {\n \"id\": \"pair-3\",\n \"name\": \"Pair 3: Push-ups & Hinges\",\n \"type\": \"superset\",\n \"rounds\": 3,\n \"exercises\": [\n { \"criteria\": { \"progression\": \"push-up-progression\" }, \"reps\": \"5-8\" },\n { \"criteria\": { \"progression\": \"hinge-progression\" }, \"reps\": \"5-8\" }\n ],\n \"restBetween\": 90\n }\n ],\n \"tips\": [\n \"Rest 90 seconds between exercises in each pair\",\n \"Each pair: do exercise A, rest, do exercise B, rest, repeat 3x\",\n \"Pick the progression level that lets you do 5-8 clean reps\",\n \"When you can do 3x8, move to the next progression level\"\n ]\n}\n",[],[170,363,365],"32d9df86-fad2-11f0-bd00-42dde27851f2","machine-circuit.json","32d9e04e-fad2-11f0-bd00-42dde27851f2",44,["D",1769444115141],"{\n \"id\": \"machine-circuit\",\n \"name\": \"Machine Introduction Circuit\",\n \"description\": \"Full body machine workout - perfect for gym beginners. Each machine isolates specific muscles with guided movement paths.\",\n \"routineId\": \"gym\",\n \"tags\": [\"gym\", \"machines\", \"circuit\", \"full-body\", \"beginner-friendly\"],\n \"creator\": \"Gym Basics\",\n \"estimatedDuration\": 40,\n \"equipment\": [\"machine\", \"cable\"],\n \"sets\": [\n {\n \"id\": \"warmup\",\n \"name\": \"Cardio Warmup\",\n \"type\": \"activity\",\n \"activity\": {\n \"name\": \"Treadmill or Bike\",\n \"duration\": 5,\n \"intensity\": \"light\",\n \"notes\": \"Get blood flowing before hitting the machines\"\n },\n \"restAfter\": 60\n },\n {\n \"id\": \"chest-shoulders\",\n \"name\": \"Chest & Shoulders\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"muscles\": [\"chest\"], \"equipment\": [\"machine\"] }, \"reps\": \"12-15\", \"notes\": \"adjust seat first\" },\n { \"criteria\": { \"muscles\": [\"chest\"], \"equipment\": [\"machine\", \"cable\"] }, \"reps\": \"12-15\", \"notes\": \"squeeze at center\" },\n { \"criteria\": { \"muscles\": [\"shoulders\"], \"equipment\": [\"machine\"] }, \"reps\": \"12-15\" }\n ],\n \"restBetween\": 45,\n \"restAfter\": 90\n },\n {\n \"id\": \"back-arms\",\n \"name\": \"Back & Arms\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"muscles\": [\"lats\", \"back\"], \"equipment\": [\"cable\", \"machine\"] }, \"reps\": \"12-15\", \"notes\": \"pull to upper chest\" },\n { \"criteria\": { \"muscles\": [\"back\"], \"equipment\": [\"cable\", \"machine\"], \"tags\": [\"row\"] }, \"reps\": \"12-15\", \"notes\": \"squeeze shoulder blades\" },\n { \"criteria\": { \"muscles\": [\"biceps\"], \"equipment\": [\"cable\", \"machine\"] }, \"reps\": \"12-15\" },\n { \"criteria\": { \"muscles\": [\"triceps\"], \"equipment\": [\"cable\", \"machine\"] }, \"reps\": \"12-15\" }\n ],\n \"restBetween\": 45,\n \"restAfter\": 90\n },\n {\n \"id\": \"legs\",\n \"name\": \"Legs\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"muscles\": [\"quads\", \"glutes\"], \"equipment\": [\"machine\"] }, \"reps\": \"12-15\", \"notes\": \"don't lock knees\" },\n { \"criteria\": { \"muscles\": [\"quads\"], \"equipment\": [\"machine\"] }, \"reps\": \"12-15\", \"notes\": \"slow negative\" },\n { \"criteria\": { \"muscles\": [\"hamstrings\"], \"equipment\": [\"machine\"] }, \"reps\": \"12-15\" },\n { \"criteria\": { \"muscles\": [\"calves\"], \"equipment\": [\"machine\"] }, \"reps\": \"15-20\" }\n ],\n \"restBetween\": 45,\n \"restAfter\": 90\n },\n {\n \"id\": \"glutes-hips\",\n \"name\": \"Glutes & Hips\",\n \"type\": \"exercises\",\n \"rounds\": 2,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"muscles\": [\"glutes\", \"hips\"], \"equipment\": [\"machine\"] }, \"reps\": \"15-20\", \"notes\": \"outer glutes\" },\n { \"criteria\": { \"muscles\": [\"hips\", \"adductors\"], \"equipment\": [\"machine\"] }, \"reps\": \"15-20\", \"notes\": \"inner thighs\" }\n ],\n \"restBetween\": 30,\n \"restAfter\": 0\n }\n ],\n \"tips\": [\n \"Adjust each machine to fit YOUR body before starting\",\n \"Start light - focus on feeling the muscle work\",\n \"Control the weight both ways - don't let it slam\",\n \"Ask gym staff if unsure about any machine setup\",\n \"Machines are forgiving - great for learning movement patterns\"\n ]\n}\n",[],[170,363,373],"32ea0bc2-fad2-11f0-aec6-42dde27851f2","apartment-gym.json","32ea0c94-fad2-11f0-aec6-42dde27851f2",47,["D",1769444115008],"{\n \"id\": \"apartment-gym\",\n \"name\": \"Apartment Gym Session\",\n \"description\": \"Full body workout for apartment gyms with limited equipment: floor, bench, and Smith machine.\",\n \"routineId\": \"gym\",\n \"tags\": [\"gym\", \"apartment\", \"smith-machine\", \"bench\", \"full-body\"],\n \"estimatedDuration\": 45,\n \"equipment\": [\"smith-machine\", \"bench\", \"dumbbell\", \"bodyweight\"],\n \"sets\": [\n {\n \"id\": \"warmup\",\n \"name\": \"Floor Warmup\",\n \"type\": \"exercises\",\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"tags\": [\"warmup\", \"floor\"], \"equipment\": [\"bodyweight\"] }, \"duration\": 60 },\n { \"criteria\": { \"tags\": [\"warmup\", \"mobility\"], \"equipment\": [\"bodyweight\"] }, \"duration\": 45 },\n { \"criteria\": { \"tags\": [\"warmup\"], \"equipment\": [\"bodyweight\"] }, \"duration\": 30 }\n ],\n \"restBetween\": 10,\n \"restAfter\": 60\n },\n {\n \"id\": \"smith-lower\",\n \"name\": \"Smith Machine: Lower Body\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"equipment\": [\"smith-machine\"], \"muscles\": [\"quads\", \"glutes\"] }, \"reps\": \"10-12\", \"notes\": \"feet slightly forward\" },\n { \"criteria\": { \"equipment\": [\"smith-machine\"], \"muscles\": [\"quads\", \"glutes\"] }, \"reps\": 10, \"notes\": \"each leg\" },\n { \"criteria\": { \"equipment\": [\"smith-machine\"], \"muscles\": [\"hamstrings\", \"glutes\"] }, \"reps\": \"10-12\" }\n ],\n \"restBetween\": 60,\n \"restAfter\": 120\n },\n {\n \"id\": \"smith-upper\",\n \"name\": \"Smith Machine: Upper Body\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"equipment\": [\"smith-machine\"], \"muscles\": [\"chest\"] }, \"reps\": \"10-12\" },\n { \"criteria\": { \"equipment\": [\"smith-machine\"], \"muscles\": [\"shoulders\"] }, \"reps\": \"10-12\" },\n { \"criteria\": { \"equipment\": [\"smith-machine\"], \"muscles\": [\"back\", \"lats\"] }, \"reps\": \"10-12\" }\n ],\n \"restBetween\": 60,\n \"restAfter\": 120\n },\n {\n \"id\": \"dumbbell-accessories\",\n \"name\": \"Dumbbell Accessories\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"equipment\": [\"dumbbell\"], \"muscles\": [\"biceps\"] }, \"reps\": \"12-15\" },\n { \"criteria\": { \"equipment\": [\"dumbbell\"], \"muscles\": [\"triceps\"] }, \"reps\": \"12-15\" },\n { \"criteria\": { \"equipment\": [\"dumbbell\"], \"muscles\": [\"shoulders\"] }, \"reps\": \"12-15\" }\n ],\n \"restBetween\": 30,\n \"restAfter\": 90\n },\n {\n \"id\": \"floor-core\",\n \"name\": \"Floor Core Finisher\",\n \"type\": \"exercises\",\n \"rounds\": 2,\n \"randomize\": true,\n \"poolSize\": 10,\n \"exercises\": [\n { \"criteria\": { \"tags\": [\"core\", \"floor\"], \"equipment\": [\"bodyweight\"] }, \"duration\": 45 },\n { \"criteria\": { \"tags\": [\"core\", \"floor\"], \"equipment\": [\"bodyweight\"] }, \"duration\": 45 },\n { \"criteria\": { \"tags\": [\"core\", \"floor\"], \"equipment\": [\"bodyweight\"] }, \"duration\": 45 }\n ],\n \"restBetween\": 20,\n \"restAfter\": 0\n }\n ],\n \"tips\": [\n \"Smith machine bar weighs 15-25 lbs depending on model\",\n \"Position feet slightly in front of bar for squats\",\n \"Use the safety catches - that's what they're for\",\n \"Great option when you can't make it to a full gym\"\n ]\n}\n",[],[170,363,381],"32e6b774-fad2-11f0-92fd-42dde27851f2","4x4x3-block.json","32e6b832-fad2-11f0-92fd-42dde27851f2",46,["D",1769444115089],"{\n \"id\": \"4x4x3-block\",\n \"name\": \"4x4x3 Floor & Bench\",\n \"description\": \"Classic block training: 4 blocks of 4 exercises, 3 rounds each. Uses dumbbells, kettlebells, and barbells on floor and bench.\",\n \"routineId\": \"gym\",\n \"tags\": [\"gym\", \"strength\", \"block\", \"full-body\", \"free-weights\"],\n \"estimatedDuration\": 55,\n \"equipment\": [\"dumbbell\", \"kettlebell\", \"barbell\", \"bench\"],\n \"sets\": [\n {\n \"id\": \"warmup\",\n \"name\": \"Dynamic Warmup\",\n \"type\": \"exercises\",\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"exerciseId\": \"arm-circles\" }, \"duration\": 30 },\n { \"criteria\": { \"exerciseId\": \"lateral-squat\" }, \"duration\": 45 },\n { \"criteria\": { \"exerciseId\": \"inchworm-walkout\" }, \"reps\": 5 }\n ],\n \"restBetween\": 10,\n \"restAfter\": 60\n },\n {\n \"id\": \"block-1-legs\",\n \"name\": \"Block 1: Legs\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"exerciseId\": \"kettlebell-goblet-squat\" }, \"reps\": \"10-12\" },\n { \"criteria\": { \"exerciseId\": \"deadlift\" }, \"reps\": \"8-10\" },\n { \"criteria\": { \"exerciseId\": \"single-leg-lunge\" }, \"reps\": 10, \"notes\": \"each leg\" },\n { \"criteria\": { \"muscles\": [\"glutes\"], \"equipment\": [\"bodyweight\"], \"tags\": [\"floor\"] }, \"reps\": \"12-15\" }\n ],\n \"restBetween\": 45,\n \"restAfter\": 120\n },\n {\n \"id\": \"block-2-push\",\n \"name\": \"Block 2: Push\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"exerciseId\": \"bench-press\" }, \"reps\": \"8-10\" },\n { \"criteria\": { \"exerciseId\": \"dumbbell-shoulder-press\" }, \"reps\": \"10-12\" },\n { \"criteria\": { \"exerciseId\": \"dumbbell-chest-fly\" }, \"reps\": \"10-12\" },\n { \"criteria\": { \"exerciseId\": \"tricep-extension\" }, \"reps\": \"12-15\" }\n ],\n \"restBetween\": 45,\n \"restAfter\": 120\n },\n {\n \"id\": \"block-3-pull\",\n \"name\": \"Block 3: Pull\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"exerciseId\": \"gorilla-row\" }, \"reps\": \"8-10\", \"notes\": \"each side\" },\n { \"criteria\": { \"exerciseId\": \"renegade-row\" }, \"reps\": \"8-10\", \"notes\": \"each side\" },\n { \"criteria\": { \"exerciseId\": \"bicep-curl\" }, \"reps\": \"10-12\" },\n { \"criteria\": { \"exerciseId\": \"hammer-curl\" }, \"reps\": \"10-12\" }\n ],\n \"restBetween\": 45,\n \"restAfter\": 120\n },\n {\n \"id\": \"block-4-core\",\n \"name\": \"Block 4: Core\",\n \"type\": \"exercises\",\n \"rounds\": 3,\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"exerciseId\": \"dead-bug\" }, \"duration\": 45 },\n { \"criteria\": { \"exerciseId\": \"weighted-crunch\" }, \"reps\": \"15-20\" },\n { \"criteria\": { \"exerciseId\": \"plank-shoulder-taps\" }, \"duration\": 45 },\n { \"criteria\": { \"tags\": [\"core\", \"obliques\"], \"equipment\": [\"bodyweight\"] }, \"duration\": 45 }\n ],\n \"restBetween\": 30,\n \"restAfter\": 0\n }\n ],\n \"tips\": [\n \"Complete all 4 exercises in a block before the 2-minute rest\",\n \"Use challenging weight - last 2 reps should be tough\",\n \"Total: 4 blocks x 4 exercises x 3 rounds = 48 working sets\",\n \"Superset within blocks to save time\"\n ]\n}\n",[],[170,363,389],"30e4dabe-fad2-11f0-994c-42dde27851f2",15,["D",1769444111882],[280,281,282,283,284],[170,363],"3298145c-fad2-11f0-b38d-42dde27851f2","fartlek.json","3298152e-fad2-11f0-b38d-42dde27851f2","30b2484c-fad2-11f0-92fd-42dde27851f2",37,["D",1769444114716],"{\n \"id\": \"fartlek-30\",\n \"name\": \"30-Minute Fartlek Run\",\n \"description\": \"Speed play intervals for outdoor running - mix of fast and recovery paces\",\n \"routineId\": \"cardio\",\n \"tags\": [\"running\", \"cardio\", \"outdoor\", \"intervals\", \"fartlek\"],\n \"estimatedDuration\": 30,\n \"equipment\": [],\n \"sets\": [\n {\n \"id\": \"warmup\",\n \"name\": \"Warmup Jog\",\n \"type\": \"activity\",\n \"activity\": {\n \"name\": \"Easy Jog\",\n \"duration\": 5,\n \"intensity\": \"easy\",\n \"notes\": \"Conversational pace, loosen up\"\n }\n },\n {\n \"id\": \"fartlek-block\",\n \"name\": \"Fartlek Intervals\",\n \"type\": \"activity\",\n \"rounds\": 6,\n \"activity\": {\n \"name\": \"Fast/Recovery\",\n \"duration\": 3,\n \"intensity\": \"intervals\",\n \"notes\": \"1 min hard (80-90% effort), 2 min easy recovery jog\"\n }\n },\n {\n \"id\": \"tempo\",\n \"name\": \"Tempo Section\",\n \"type\": \"activity\",\n \"activity\": {\n \"name\": \"Tempo Run\",\n \"duration\": 4,\n \"intensity\": \"tempo\",\n \"notes\": \"Comfortably hard - can speak in short phrases\"\n }\n },\n {\n \"id\": \"cooldown\",\n \"name\": \"Cooldown\",\n \"type\": \"activity\",\n \"activity\": {\n \"name\": \"Easy Jog to Walk\",\n \"duration\": 3,\n \"intensity\": \"easy\",\n \"notes\": \"Gradually slow to walk, shake out legs\"\n }\n }\n ],\n \"tips\": [\n \"Listen to your body - adjust intensity as needed\",\n \"Use landmarks for interval triggers if preferred\",\n \"Stay hydrated, especially in warm weather\"\n ]\n}\n",[],[170,410,402],"cardio","32933a2c-fad2-11f0-a4d3-42dde27851f2","erg-intervals.json","32933afe-fad2-11f0-a4d3-42dde27851f2",36,["D",1769444114696],"{\n \"id\": \"erg-intervals\",\n \"name\": \"ERG Rowing Intervals\",\n \"description\": \"Rowing machine interval workout for cardio and conditioning\",\n \"routineId\": \"cardio\",\n \"tags\": [\"cardio\", \"rowing\", \"erg\", \"intervals\", \"conditioning\"],\n \"estimatedDuration\": 25,\n \"equipment\": [\"erg\"],\n \"sets\": [\n {\n \"id\": \"warmup\",\n \"name\": \"Warmup Row\",\n \"type\": \"activity\",\n \"activity\": {\n \"name\": \"Easy Row\",\n \"duration\": 5,\n \"intensity\": \"easy\",\n \"notes\": \"20-22 strokes per minute, focus on form\"\n }\n },\n {\n \"id\": \"intervals\",\n \"name\": \"Work Intervals\",\n \"type\": \"activity\",\n \"rounds\": 6,\n \"activity\": {\n \"name\": \"500m Interval\",\n \"distance\": \"500m\",\n \"intensity\": \"hard\",\n \"notes\": \"Target 1:50-2:00 split, then rest equal time\"\n }\n },\n {\n \"id\": \"rest-between\",\n \"name\": \"Recovery\",\n \"type\": \"rest\",\n \"restDuration\": 120\n },\n {\n \"id\": \"cooldown\",\n \"name\": \"Cooldown Row\",\n \"type\": \"activity\",\n \"activity\": {\n \"name\": \"Easy Row\",\n \"duration\": 3,\n \"intensity\": \"easy\",\n \"notes\": \"Gradually decrease pace\"\n }\n }\n ],\n \"tips\": [\n \"Drive with legs first, then lean back, then pull arms\",\n \"Focus on power per stroke, not stroke rate\",\n \"Keep a consistent split time across intervals\"\n ]\n}\n",[],[170,410,412],"30b2477a-fad2-11f0-92fd-42dde27851f2",13,["D",1769444111547],[277,278],[170,410],"32b51f16-fad2-11f0-92fd-42dde27851f2","simple-barre.json","32b51fb6-fad2-11f0-92fd-42dde27851f2","30d17c30-fad2-11f0-92fd-42dde27851f2",40,["D",1769444114901],"{\n \"id\": \"simple-barre\",\n \"name\": \"Simple 15-Minute Barre\",\n \"description\": \"Quick barre routine for lower body toning\",\n \"routineId\": \"barre\",\n \"tags\": [\"barre\", \"lower-body\", \"quick\"],\n \"estimatedDuration\": 15,\n \"equipment\": [\"bodyweight\"],\n \"sets\": [\n {\n \"id\": \"warmup\",\n \"name\": \"Warmup\",\n \"type\": \"exercises\",\n \"exercises\": [\n { \"criteria\": { \"exerciseId\": \"barre-first-position-plie\" }, \"duration\": 45 },\n { \"criteria\": { \"exerciseId\": \"barre-releve-passe\" }, \"duration\": 45 }\n ],\n \"restBetween\": 10,\n \"restAfter\": 30\n },\n {\n \"id\": \"standing\",\n \"name\": \"Standing Work\",\n \"type\": \"exercises\",\n \"rounds\": 2,\n \"exercises\": [\n { \"criteria\": { \"exerciseId\": \"barre-plie-releve\" }, \"duration\": 60 },\n { \"criteria\": { \"exerciseId\": \"barre-attitude-position\" }, \"duration\": 45, \"notes\": \"each side\" },\n { \"criteria\": { \"exerciseId\": \"barre-rond-de-jambe\" }, \"duration\": 45, \"notes\": \"each side\" }\n ],\n \"restBetween\": 10,\n \"restAfter\": 45\n },\n {\n \"id\": \"floor\",\n \"name\": \"Floor Work\",\n \"type\": \"exercises\",\n \"exercises\": [\n { \"criteria\": { \"exerciseId\": \"barre-donkey-kick\" }, \"duration\": 45, \"notes\": \"each side\" },\n { \"criteria\": { \"exerciseId\": \"barre-fire-hydrant\" }, \"duration\": 45, \"notes\": \"each side\" },\n { \"criteria\": { \"exerciseId\": \"barre-clamshell\" }, \"duration\": 45, \"notes\": \"each side\" }\n ],\n \"restBetween\": 10,\n \"restAfter\": 0\n }\n ],\n \"tips\": [\n \"Keep core engaged throughout\",\n \"Focus on small, controlled movements\",\n \"Maintain proper posture at the barre or chair\"\n ]\n}\n",[],[170,433,425],"barre","32d2d2e0-fad2-11f0-a4d3-42dde27851f2","aj-standing-barre.json","32d2d380-fad2-11f0-a4d3-42dde27851f2",43,["D",1769444114919],"{\n \"id\": \"aj-standing-barre\",\n \"name\": \"Action Jacqueline Standing Barre\",\n \"description\": \"4 classic standing barre exercises - no floor work, no jumping, pure ballet fundamentals\",\n \"routineId\": \"action-jacqueline\",\n \"creator\": \"@actionjacquelyn\",\n \"source\": \"100-Reps Barre Sculpted Leg Challenge\",\n \"tags\": [\"barre\", \"standing\", \"classic\", \"lower-body\"],\n \"estimatedDuration\": 10,\n \"equipment\": [\"bodyweight\", \"barre\"],\n \"sets\": [\n {\n \"id\": \"standing-barre\",\n \"name\": \"Classic Standing Barre\",\n \"type\": \"exercises\",\n \"exercises\": [\n { \"criteria\": { \"exerciseId\": \"barre-first-position-plie\" }, \"reps\": 100, \"notes\": \"Day 5\" },\n { \"criteria\": { \"exerciseId\": \"barre-wide-plie-pulse\" }, \"reps\": 100, \"notes\": \"Day 7\" },\n { \"criteria\": { \"exerciseId\": \"barre-standing-arabesque\" }, \"reps\": 100, \"notes\": \"Day 4 • 50 each leg\" },\n { \"criteria\": { \"exerciseId\": \"barre-rond-de-jambe\" }, \"reps\": 100, \"notes\": \"Day 30 • 50 each leg\" }\n ],\n \"restBetween\": 30\n }\n ],\n \"tips\": [\n \"Use a chair, wall, or countertop if you don't have a barre\",\n \"Keep movements small and controlled - this is isometric work\",\n \"Focus on turnout and engaging the inner thighs\",\n \"Break into sets of 25 if needed\"\n ]\n}\n",[],[170,433,435],"329cc0d8-fad2-11f0-aa23-42dde27851f2","aj-floor-barre.json","329cc178-fad2-11f0-aa23-42dde27851f2",38,["D",1769444114729],"{\n \"id\": \"aj-floor-barre\",\n \"name\": \"Action Jacqueline Floor Barre\",\n \"description\": \"4 classic floor barre exercises - mat work for glutes and hips\",\n \"routineId\": \"action-jacqueline\",\n \"creator\": \"@actionjacquelyn\",\n \"source\": \"100-Reps Barre Sculpted Leg Challenge\",\n \"tags\": [\"barre\", \"floor\", \"glutes\", \"lower-body\"],\n \"estimatedDuration\": 10,\n \"equipment\": [\"mat\"],\n \"sets\": [\n {\n \"id\": \"floor-barre\",\n \"name\": \"Classic Floor Barre\",\n \"type\": \"exercises\",\n \"exercises\": [\n { \"criteria\": { \"exerciseId\": \"barre-clamshell\" }, \"reps\": 100, \"notes\": \"Day 3 • 50 each side\" },\n { \"criteria\": { \"exerciseId\": \"barre-fire-hydrant\" }, \"reps\": 100, \"notes\": \"Day 12 • 50 each side\" },\n { \"criteria\": { \"exerciseId\": \"barre-side-lying-leg-lift\" }, \"reps\": 100, \"notes\": \"Day 9 • 50 each side\" },\n { \"criteria\": { \"exerciseId\": \"barre-prone-glute-lift\" }, \"reps\": 100, \"notes\": \"Day 16\" }\n ],\n \"restBetween\": 30\n }\n ],\n \"tips\": [\n \"Use a yoga mat for comfort\",\n \"Keep movements small and controlled\",\n \"Focus on the squeeze at the top of each rep\",\n \"Break into sets of 25 if needed\"\n ]\n}\n",[],[170,433,443],"32a60ff8-fad2-11f0-a4d3-42dde27851f2","action-jacqueline-random-4.json","32a610c0-fad2-11f0-a4d3-42dde27851f2",39,["D",1769444114766],"{\n \"id\": \"action-jacqueline-random-4\",\n \"name\": \"Action Jacqueline Random 4\",\n \"description\": \"4 random exercises from @actionjacquelyn's 100-Reps Barre Challenge\",\n \"routineId\": \"action-jacqueline\",\n \"creator\": \"@actionjacquelyn\",\n \"source\": \"100-Reps Barre Sculpted Leg Challenge\",\n \"tags\": [\"barre\", \"lower-body\", \"quick\", \"random\"],\n \"estimatedDuration\": 8,\n \"equipment\": [\"bodyweight\"],\n \"sets\": [\n {\n \"id\": \"random-barre-set\",\n \"name\": \"100-Reps Barre Selection\",\n \"type\": \"exercises\",\n \"randomize\": true,\n \"exercises\": [\n { \"criteria\": { \"challengeCreator\": \"@actionjacquelyn\" }, \"reps\": 100 },\n { \"criteria\": { \"challengeCreator\": \"@actionjacquelyn\" }, \"reps\": 100 },\n { \"criteria\": { \"challengeCreator\": \"@actionjacquelyn\" }, \"reps\": 100 },\n { \"criteria\": { \"challengeCreator\": \"@actionjacquelyn\" }, \"reps\": 100 }\n ],\n \"restBetween\": 30,\n \"restAfter\": 0\n }\n ],\n \"tips\": [\n \"Each exercise is 100 reps - break into sets of 25 if needed\",\n \"Focus on form over speed\",\n \"Keep movements small and controlled\"\n ]\n}\n",[],[170,433,451],"30d17b40-fad2-11f0-92fd-42dde27851f2",14,["D",1769444111752],[272,273,274,275],[170,433],["D",1769444109446],[271,276,279,285,287,289,290],[170],"3300efea-fad2-11f0-89f3-42dde27851f2","tailwind.config.js","3300f09e-fad2-11f0-89f3-42dde27851f2",50,["D",1769444115419],"/** @type {import('tailwindcss').Config} */\nexport default {\n content: [\n \"../index.html\",\n \"../main.tsx\",\n \"./app.scss\",\n ],\n theme: {\n extend: {\n colors: {\n background: 'var(--color-bg-page)',\n foreground: 'var(--color-text-primary)',\n muted: {\n DEFAULT: 'var(--color-bg-muted)',\n foreground: 'var(--color-text-muted)',\n },\n card: {\n DEFAULT: 'var(--color-bg-card)',\n },\n primary: {\n DEFAULT: 'var(--color-accent)',\n foreground: 'var(--color-text-on-dark)',\n hover: 'var(--color-accent-hover)',\n light: 'var(--color-accent-light)',\n },\n secondary: {\n DEFAULT: 'var(--color-bg-secondary)',\n foreground: 'var(--color-text-secondary)',\n },\n border: 'var(--color-border)',\n ring: 'var(--color-accent)',\n },\n fontFamily: {\n sans: ['Space Grotesk', 'system-ui', 'sans-serif'],\n mono: ['IBM Plex Mono', 'monospace'],\n },\n },\n },\n plugins: [],\n}\n",[],[177,467],"3307c784-fad2-11f0-aec6-42dde27851f2","postcss.config.js","3307c824-fad2-11f0-aec6-42dde27851f2",52,["D",1769444115450],"export default {\n plugins: {\n tailwindcss: {},\n autoprefixer: {},\n },\n}\n",[],[177,475],"3323ec70-fad2-11f0-a4d3-42dde27851f2","30fac860-fad2-11f0-b5d3-42dde27851f2",["D",1769444115631],[],[177,487,32],"design-system","3304b04e-fad2-11f0-92fd-42dde27851f2","3304b102-fad2-11f0-92fd-42dde27851f2",51,["D",1769444115444],"/** @type {import('tailwindcss').Config} */\nexport default {\n content: [\n // Playground HTML files\n \"../../playground/**/*.html\",\n \"../../playground/**/*.js\",\n // Package component demos\n \"../components/**/*.html\",\n \"../components/**/*.ts\",\n // Apps\n \"../../apps/**/*.html\",\n \"../../apps/**/*.ts\",\n ],\n theme: {\n extend: {\n // Groq Theme Colors\n // Map to CSS variables for dynamic theming\n colors: {\n // Groq Orange (Primary Brand)\n 'groq-orange': {\n 50: '#fff5e5',\n 100: '#ffe8cc',\n 200: '#ffd1a3',\n 300: '#ffb973',\n 400: '#fe9e20',\n 500: '#f48b0a',\n 600: '#f43e01', // Main brand color\n 700: '#c23101',\n 800: '#9a2701',\n 900: '#731d00',\n DEFAULT: '#f43e01', // Main brand\n },\n // Groq Gray (Neutral) - matches original palette\n 'groq-gray': {\n 50: '#ffffff',\n 100: '#f3f3ee',\n 200: '#e5e5dc',\n 300: '#cecebf',\n 400: '#9a9a8c',\n 500: '#69695d',\n 600: '#4a4a42',\n 700: '#2d2f33',\n 800: '#26292e',\n 900: '#1a1c1f',\n 950: '#000000',\n DEFAULT: '#26292e', // Primary text\n },\n // Groq Yellow (Extended)\n 'groq-yellow': {\n 200: '#f4fd90',\n 300: '#fdeb20',\n 500: '#e6d000',\n 700: '#c6b802',\n DEFAULT: '#fdeb20',\n },\n // Groq Green (Extended)\n 'groq-green': {\n 200: '#a9ffdb',\n 300: '#10e68d',\n 500: '#0dcc7a',\n 700: '#018b01',\n DEFAULT: '#10e68d',\n },\n // Groq Blue (Extended)\n 'groq-blue': {\n 200: '#bfe4fc',\n 300: '#5fc0ff',\n 500: '#0082a0',\n DEFAULT: '#5fc0ff',\n },\n // Groq Purple (Extended)\n 'groq-purple': {\n 200: '#e3dcf8',\n 300: '#d377fd',\n 500: '#683d7f',\n DEFAULT: '#d377fd',\n },\n // Groq Pink (Extended)\n 'groq-pink': {\n 200: '#fad8ff',\n 300: '#f392dd',\n 500: '#ee66ce',\n DEFAULT: '#f392dd',\n },\n // Semantic color aliases (map to CSS variables for dynamic theming)\n 'primary': 'var(--color-primary)',\n 'primary-hover': 'var(--color-primary-hover)',\n 'accent': 'var(--color-accent)',\n 'success': 'var(--color-success)',\n 'warning': 'var(--color-warning)',\n 'danger': 'var(--color-danger)',\n 'info': 'var(--color-info)',\n },\n },\n },\n plugins: [],\n}\n\n",[],[177,487,467],"330ddc1e-fad2-11f0-a4d3-42dde27851f2","330ddcc8-fad2-11f0-a4d3-42dde27851f2",53,["D",1769444115501],"{\n \"name\": \"@prague/styles\",\n \"version\": \"1.0.0\",\n \"exports\": {\n \".\": \"./theme.css\",\n \"./themes/*\": \"./themes/*\",\n \"./tokens/*\": \"./tokens/*\"\n },\n \"tasks\": {\n \"build\": \"deno run -A build.ts\"\n }\n}\n",[],[177,487,163],"331b1df2-fad2-11f0-a956-42dde27851f2","config.js","331b1f1e-fad2-11f0-a956-42dde27851f2",54,["D",1769444115581],"// Design theme configuration\n// ============================================================\n// THEME SWITCHING: Comment/uncomment the import below to switch themes\n// This should match the theme selected in theme.scss\n// ============================================================\n\n// DEFAULT THEME (uncomment this, comment out others)\n// import * as activeTheme from './themes/default/config.js';\n\n// GROQ THEME (uncomment this, comment out others)\nimport * as activeTheme from './themes/groq/config.js';\n\n// RETRO THEME (create retro/config.js first)\n// import * as activeTheme from './themes/retro/config.js';\n\n// STARTUP THEME (create startup/config.js first)\n// import * as activeTheme from './themes/startup/config.js';\n\n// LUMA THEME (create luma/config.js first)\n// import * as activeTheme from './themes/luma/config.js';\n\n// ============================================================\n// Re-export theme data for direct access\n// ============================================================\nexport const themeName = activeTheme.themeName;\nexport const themeDescription = activeTheme.themeDescription;\nexport const typography = activeTheme.typography;\nexport const customColors = activeTheme.customColors;\nexport const semanticColors = activeTheme.semanticColors;\nexport const tailwindExtend = activeTheme.tailwindExtend;\nexport const themeConfig = activeTheme.themeConfig;\n\n// ============================================================\n// Generate Tailwind config script tag from theme data\n// ============================================================\nfunction generateTailwindScript() {\n // Build the color palette entries for Tailwind\n const colorEntries = Object.entries(customColors).map(([key, value]) => {\n return \" '\" + key + \"': window.themeConfig.customColors['\" + key + \"'].palette\";\n }).join(',\\n');\n\n // Build the themeConfig object as a string\n const themeConfigStr = JSON.stringify({\n typography: typography,\n customColors: customColors,\n semanticColors: semanticColors\n }, null, 2);\n\n // Build the complete script\n const script = '\\n';\n\n return script;\n}\n\n// Export the generated tailwind styles\nexport const tailwindStyles = generateTailwindScript();\n\n// Load the compiled theme CSS\nexport async function getStyles() {\n const baseUrl = new URL('.', import.meta.url);\n const cssUrl = new URL('./theme.css', baseUrl);\n const cssPath = cssUrl.protocol === 'file:' ? cssUrl.pathname : cssUrl.href;\n \n const baseCss = await Deno.readTextFile(cssPath);\n \n return {\n tailwind: tailwindStyles,\n baseCss: baseCss\n };\n}\n",[],[177,487,503],"31741846-fad2-11f0-b5d3-42dde27851f2","tokens","317418e6-fad2-11f0-b5d3-42dde27851f2",20,["D",1769444112815],[],[177,487,511],"323f2b62-fad2-11f0-b910-42dde27851f2","startup","323f2cc0-fad2-11f0-b910-42dde27851f2","315b0c66-fad2-11f0-b5d3-42dde27851f2",28,["D",1769444114148],[],[177,487,525,518],"themes","322b1b5e-fad2-11f0-b910-42dde27851f2","retro","322b1c30-fad2-11f0-b910-42dde27851f2",27,["D",1769444114015],[],[177,487,525,527],"31c53fa0-fad2-11f0-a7d7-42dde27851f2","luma","31c54040-fad2-11f0-a7d7-42dde27851f2",23,["D",1769444113329],[],[177,487,525,534],"31f7f2b0-fad2-11f0-b76d-42dde27851f2","groq","31f7f36e-fad2-11f0-b76d-42dde27851f2",25,["D",1769444113680],[],[177,487,525,541],"3215adaa-fad2-11f0-a4d3-42dde27851f2","default","3215ae54-fad2-11f0-a4d3-42dde27851f2",26,["D",1769444113874],[],[177,487,525,548],"31dedadc-fad2-11f0-92fd-42dde27851f2","cursor","31dedbae-fad2-11f0-92fd-42dde27851f2",24,["D",1769444113503],[],[177,487,525,555],"31a68bbe-fad2-11f0-be3e-42dde27851f2","corporate","31a68c4a-fad2-11f0-be3e-42dde27851f2",22,["D",1769444113151],[],[177,487,525,562],"315b0b94-fad2-11f0-b5d3-42dde27851f2",19,["D",1769444112651],[256,257,258,259,260,261,262],[177,487,525],"30fac798-fad2-11f0-b5d3-42dde27851f2",16,["D",1769444112020],[255,263,264,265,266,267],[177,487],["D",1769444109702],[254,268,269],[177],"311251f6-fad2-11f0-b5d3-42dde27851f2","images","311252be-fad2-11f0-b5d3-42dde27851f2",17,["D",1769444112174],[],[183,582],["D",1769444110321],[252],[183],"31946cfe-fad2-11f0-be3e-42dde27851f2","commands","31946dd0-fad2-11f0-be3e-42dde27851f2","313a71fe-fad2-11f0-b5d3-42dde27851f2",21,["D",1769444113031],[],[189,599,592],"cli","313a70fa-fad2-11f0-b5d3-42dde27851f2",18,["D",1769444112435],[250],[189,599],["D",1769444110911],[249],[189],["D",1769444110519],[],[195],"3252bcb8-fad2-11f0-b23b-42dde27851f2",".gitignore","3252be2a-fad2-11f0-b23b-42dde27851f2",29,["D",1769444114276],"# Ignore saved workout files (personal favorites)\n*.json\n!.gitkeep\n",[],[201,612],["D",1769444109141],[246],[201],["D",1769444109899],[],[207],["D",1769444110720],[],[213],"32851df2-fad2-11f0-a4d3-42dde27851f2","randomization-integration.md","32851e88-fad2-11f0-a4d3-42dde27851f2",34,["D",1769444114602],"# Randomization Integration Plan\n\n## Current System (CLI)\n\nThe CLI already has a sophisticated randomization system:\n\n```\nexercises/ (310+ JSON files)\n → catalogued by type, muscles, equipment, tags, challenge\n\nworkouts/*.json (workout templates)\n → sets with criteria-based exercise selection\n → set.randomize = true → shuffle exercise order\n → set.poolSize → limit candidate pool\n\nsrc/cli/generator.ts\n → matchesCriteria() - matches exercises to criteria\n → selectExercise() - picks random from matching pool\n → generateWorkout() - resolves criteria → actual exercises\n\nCLI commands:\n deno task wod:gen --workout=random-4-barre\n deno task wod:random --routine=barre --freeze --save=my-barre\n```\n\n## The Gap\n\nThe web UI currently:\n1. Loads pre-generated static JSON (frozen workouts)\n2. No way to re-randomize in the browser\n3. Doesn't use the criteria-based template system\n\n## Solution: Port Generator to Browser\n\nSince `generator.ts` has no Deno-specific APIs, we can port it to run in the browser.\n\n### Architecture\n\n```\nStatic Files (served by Deno):\n├── /exercises/index.json ← NEW: All exercises in one file\n├── /workouts/**/*.json ← Existing templates with criteria\n├── /progressions/*.json ← Optional: progression chains\n\nBrowser (Alpine.js):\n├── loadExercisesCatalogue() ← Fetch exercises index\n├── generateWorkout() ← Ported from generator.ts\n├── shuffleSet(setId) ← Re-run generator for specific set\n└── shuffleWorkout() ← Re-run entire workout\n```\n\n---\n\n## Implementation Steps\n\n### Phase 1: Create Static Exercises Index\n\nCreate a single JSON file with all exercises for browser loading.\n\n**New file: `/static/exercises.json`**\n\n```bash\n# Build script to concatenate all exercises into one file\ndeno task build:exercises\n```\n\n```typescript\n// scripts/build-exercises.ts\nimport { walk } from \"@std/fs\";\nimport { exerciseSchema } from \"../src/schemas.ts\";\n\nconst exercises = [];\nfor await (const entry of walk(\"./exercises\", { exts: [\".json\"] })) {\n const data = JSON.parse(await Deno.readTextFile(entry.path));\n exercises.push(exerciseSchema.parse(data));\n}\nawait Deno.writeTextFile(\"./static/exercises.json\", JSON.stringify(exercises));\n```\n\n### Phase 2: Port Generator to Browser\n\nCreate a browser-compatible version of the generator.\n\n**New file: `/static/generator.js`**\n\n```javascript\n// Ported from src/cli/generator.ts - no Deno APIs\n\nfunction matchesCriteria(exercise, criteria) {\n if (criteria.exerciseId) {\n return exercise.id === criteria.exerciseId;\n }\n if (criteria.types?.length > 0) {\n if (!criteria.types.includes(exercise.type)) return false;\n }\n if (criteria.muscles?.length > 0) {\n if (!criteria.muscles.some(m => exercise.muscles.includes(m))) return false;\n }\n if (criteria.tags?.length > 0) {\n if (!criteria.tags.some(t => exercise.tags.includes(t))) return false;\n }\n if (criteria.equipment?.length > 0) {\n if (!criteria.equipment.some(e => exercise.equipment.includes(e))) return false;\n }\n if (criteria.excludeTags?.length > 0) {\n if (criteria.excludeTags.some(t => exercise.tags.includes(t))) return false;\n }\n if (criteria.challengeId) {\n if (!exercise.challenge || exercise.challenge.id !== criteria.challengeId) return false;\n }\n return true;\n}\n\nfunction selectExercise(exercises, criteria, used, poolSize) {\n let candidates = exercises.filter(e => matchesCriteria(e, criteria));\n\n if (poolSize && candidates.length > poolSize) {\n candidates = shuffle(candidates).slice(0, poolSize);\n }\n\n const unused = candidates.filter(e => !used.has(e.id));\n if (unused.length > 0) {\n const selected = unused[Math.floor(Math.random() * unused.length)];\n used.add(selected.id);\n return selected;\n }\n\n if (candidates.length > 0) {\n return candidates[Math.floor(Math.random() * candidates.length)];\n }\n return null;\n}\n\nfunction shuffle(array) {\n return [...array].sort(() => Math.random() - 0.5);\n}\n\nfunction generateWorkout(workout, exercises) {\n const sets = workout.sets.map(set => {\n if (set.type !== 'exercises' || !set.exercises) {\n return set;\n }\n\n const used = new Set();\n const generatedExercises = (set.randomize ? shuffle(set.exercises) : set.exercises)\n .map(se => {\n const exercise = selectExercise(exercises, se.criteria, used, set.poolSize);\n if (exercise) {\n return {\n id: exercise.id,\n name: exercise.name,\n reps: se.reps,\n duration: se.duration,\n notes: se.notes,\n description: exercise.description,\n challengeDay: exercise.challenge?.day,\n };\n }\n return { id: 'unknown', name: `[No match]`, ...se };\n });\n\n return { ...set, generatedExercises };\n });\n\n return { ...workout, sets };\n}\n\nexport { generateWorkout, matchesCriteria, selectExercise };\n```\n\n### Phase 3: Update Alpine.js App\n\nAdd the generator and shuffle functionality.\n\n**Updates to `index.html`:**\n\n```javascript\nfunction routineStackApp() {\n return {\n // ... existing state ...\n exercisesCatalogue: [], // NEW: loaded exercises\n\n async init() {\n // ... existing init ...\n\n // Load exercises catalogue for randomization\n await this.loadExercisesCatalogue();\n },\n\n async loadExercisesCatalogue() {\n try {\n const res = await fetch('./static/exercises.json');\n if (res.ok) {\n this.exercisesCatalogue = await res.json();\n }\n } catch (e) {\n console.warn('Could not load exercises catalogue:', e);\n }\n },\n\n // Check if a set can be randomized\n isRandomizable(set) {\n return set.type === 'exercises' &&\n set.exercises?.some(e => !e.criteria?.exerciseId);\n },\n\n // Shuffle a specific set\n shuffleSet(setId) {\n if (!this.selectedWorkout || !this.exercisesCatalogue.length) return;\n\n const setIndex = this.selectedWorkout.sets.findIndex(s => s.id === setId);\n if (setIndex === -1) return;\n\n const set = this.selectedWorkout.sets[setIndex];\n const generated = generateSetExercises(\n set.exercises,\n this.exercisesCatalogue,\n true, // randomize\n set.poolSize\n );\n\n // Update the set with new exercises\n this.selectedWorkout.sets[setIndex] = {\n ...set,\n generatedExercises: generated,\n };\n },\n\n // Shuffle entire workout\n shuffleWorkout() {\n if (!this.selectedWorkout || !this.exercisesCatalogue.length) return;\n\n this.selectedWorkout = generateWorkout(\n this.selectedWorkout,\n this.exercisesCatalogue\n );\n },\n };\n}\n```\n\n### Phase 4: Update UI with Shuffle Buttons\n\nAdd shuffle buttons to randomizable sets and workouts.\n\n```html\n\n

\n \n

\n\n\n\n```\n\n---\n\n## Workout Template Example\n\nUpdate existing workout to use criteria-based selection:\n\n```json\n{\n \"id\": \"random-4-barre\",\n \"name\": \"Random 4 Barre\",\n \"description\": \"4 random exercises from the 100-Reps Challenge\",\n \"sets\": [\n {\n \"id\": \"random-selection\",\n \"name\": \"Today's Selection\",\n \"type\": \"exercises\",\n \"randomize\": true,\n \"poolSize\": 30,\n \"exercises\": [\n { \"criteria\": { \"challengeId\": \"100-reps-barre-leg-challenge\" }, \"reps\": 100 },\n { \"criteria\": { \"challengeId\": \"100-reps-barre-leg-challenge\" }, \"reps\": 100 },\n { \"criteria\": { \"challengeId\": \"100-reps-barre-leg-challenge\" }, \"reps\": 100 },\n { \"criteria\": { \"challengeId\": \"100-reps-barre-leg-challenge\" }, \"reps\": 100 }\n ]\n }\n ]\n}\n```\n\nWhen generated, this becomes:\n```json\n{\n \"generatedExercises\": [\n { \"id\": \"barre-squat-jump\", \"name\": \"Squat Jump\", \"reps\": 100, \"challengeDay\": 26 },\n { \"id\": \"barre-donkey-kick\", \"name\": \"Donkey Kick\", \"reps\": 100, \"challengeDay\": 17 },\n { \"id\": \"barre-bridge-single-leg\", \"name\": \"Single Leg Bridge\", \"reps\": 100, \"challengeDay\": 14 },\n { \"id\": \"barre-fire-hydrant\", \"name\": \"Fire Hydrant\", \"reps\": 100, \"challengeDay\": 12 }\n ]\n}\n```\n\n---\n\n## Files to Create/Modify\n\n### New Files:\n1. `static/exercises.json` - Concatenated exercises catalogue\n2. `static/generator.js` - Browser-compatible generator\n3. `scripts/build-exercises.ts` - Build script for exercises index\n\n### Modified Files:\n1. `deno.json` - Add `build:exercises` task\n2. `index.html` - Add generator, shuffle logic, shuffle buttons\n3. `styles/app.scss` - Add shuffle button styles\n\n### Optional Updates:\n1. `workouts/barre/random-4-barre.json` - Convert to criteria-based template\n2. Add more randomizable workout templates\n\n---\n\n## Benefits\n\n1. **Uses existing system** - No new schema, just ports CLI to browser\n2. **Progressive enhancement** - Static workouts still work, randomization is optional\n3. **Consistent** - Same logic CLI and browser\n4. **Extensible** - Easy to add more criteria filters\n",[],[219,629],["D",1769444109308],[242],[219],["D",1769444110067],[],[225],["D",1769412576396],{"_93":92,"_100":96},{"_93":92,"_94":-5,"_95":96,"_18":53,"_97":98,"_99":24},{"_13":82,"_31":83,"_41":40,"_84":42,"_85":-5,"_86":-5,"_87":-5,"_88":-5,"_89":-5,"_90":43,"_91":92},"ctx",{"_75":-5,"_119":679,"_680":548,"_681":682,"_683":24,"_684":24,"_685":24,"_686":142,"_687":-5,"_688":-7,"_689":-7,"_690":59,"_691":24,"_692":24,"_693":-5,"_694":24,"_695":24,"_696":24,"_697":-5},"ENV",{"_650":651,"_652":653,"_654":83,"_655":656,"_657":658,"_659":660,"_661":662,"_663":664,"_665":666,"_667":668,"_669":670,"_671":672,"_673":674,"_675":676,"_677":678},"REACT_APP_SENTRY_DSN","https://586020d86f05489db63a554690acf1e9@o1398359.ingest.sentry.io/6724499","RENDER_GIT_COMMIT","5015b8df46402d8bba4f485ecc37aec202b0e06b","RENDER_GIT_BRANCH","POSTHOG_API_TOKEN","phc_nmoyuAkStEZuUp69rYlg1DZgrIt19Gx0Y4Hwf8tGgJP","POSTHOG_API_HOST","https://wart.val.town","WEB_API_TEMPLATE","https://{val}.web.val.run","APP_URL","https://www.val.town","MODULE_URL","https://esm.town","VANITY_WEB_API_TEMPLATE","https://{label}.val.run/","DENOLS_URL","https://lsp.val.town","NODE_ENV","production","CLOUDFLARE_TURNSTILE_SITE_KEY","0x4AAAAAACtaIZJH7s9rBMZ6","GOOGLE_CLIENT_ID","875989696899-jtsqkhlbdv5jrlsk8631p7ipjg3c6o62.apps.googleusercontent.com","STRIPE_PUBLISHABLE_KEY","pk_live_51N2zvWEpZTTLipIkVEwXrUG9AT0yeOOEYxszarZT1jpsZV58Ly6wlg3SltZpHN26CUalOBmUSY7adQRQiSkCZz2500qSXNkf8Y","API_URL","https://api.val.town",[],"preferencesKeybindings","preferencesTheme","light","preferencesFixers","preferencesCopilot","preferencesSelectionAi","preferencesCloseBrackets","preferencesChatPanelState","preferencesDprint","preferencesDenofmt","notificationCount","flagDenols","isBusinessOrgMember","businessOrgHandle","isBusinessOrgAdmin","isHigherTownieTier","navCollapsed","currentOrgId"]

Select a Workout

Select a Workout

Diff · v55