/* ============ THE WORKOUT — design system ============ */
:root {
    --paper: #D1CACC;
    --ink: #0F0F0F;
    --paper-dim: #c2babd;
    --paper-dimmer: #b3aaae;
    --ember: #C73E1D;
    --gold: #B07D2B;
    --plum: #7A4A9E;
    --green: #33582F;
    --green-light: #8FBF85;
    --ember-text: #882A14;
    --gold-text: #6F4F1B;
    --plum-text: #6D428D;
    --buddy-reserve: 108px;
}

* { margin: 0; padding: 0; box-sizing: border-box; }

html { scroll-behavior: smooth; }

body {
    background: var(--paper);
    color: var(--ink);
    font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;
    line-height: 1.6;
    overflow-x: hidden;
}

a { color: inherit; }

/* ============ HUD ============ */
.hud {
    position: fixed; top: 70px; right: var(--buddy-reserve); z-index: 50;
    font-size: 10px; letter-spacing: 1.5px; text-transform: uppercase;
    text-align: right; line-height: 1.8;
}
.hud .bar { width: 140px; height: 4px; background: var(--paper-dimmer); margin-top: 4px; }
.hud .bar i { display: block; height: 100%; background: var(--ink); width: 0%; transition: background .4s; }

/* ============ Header ============ */
header.top {
    display: flex; justify-content: space-between; align-items: center;
    padding: 16px var(--buddy-reserve) 16px 40px;
    border-bottom: 2px solid var(--ink);
    font-size: 11px; letter-spacing: 2px; text-transform: uppercase;
    position: sticky; top: 0; background: var(--paper); z-index: 30;
}
header.top .logo { font-weight: 900; font-size: 14px; }

.index-toggle {
    display: none;
    background: none; border: 2px solid var(--ink); color: var(--ink);
    font: inherit; font-weight: 700; letter-spacing: 2px; text-transform: uppercase;
    padding: 6px 14px; cursor: pointer;
}
.index-menu {
    position: absolute; top: 100%; left: 0; right: 0;
    background: var(--paper); border-bottom: 2px solid var(--ink);
    display: flex; flex-direction: column;
}
.index-menu a {
    padding: 14px 40px; text-decoration: none; font-weight: 700;
    border-top: 1px solid var(--ink);
}
.index-menu a:hover { background: var(--ink); color: var(--paper); }
.index-menu[hidden] { display: none; }

/* ============ Sections ============ */
section {
    padding: 80px var(--buddy-reserve) 80px 40px;
    border-bottom: 2px solid var(--ink);
    min-height: 90vh;
    --accent: var(--ink);
    --accent-text: var(--ink);
}
section.s-strength { --accent: var(--ember); --accent-text: var(--ember-text); }
section.s-comp { --accent: var(--gold); --accent-text: var(--gold-text); }
section.s-skill { --accent: var(--plum); --accent-text: var(--plum-text); }
section.s-cardio { --accent: var(--green); --accent-text: var(--green); }

.block-label {
    display: inline-block; font-size: 10px; letter-spacing: 2px; text-transform: uppercase;
    background: var(--ink); color: var(--paper); padding: 4px 10px; margin-bottom: 20px;
}

/* ============ Typography ============ */
h1, section h2 {
    font-size: clamp(48px, 9vw, 130px);
    font-weight: 900; line-height: .92; letter-spacing: -.04em; text-transform: uppercase;
}
h1 .outline, section h2 .outline { color: transparent; -webkit-text-stroke: 2px var(--ink); }
h1 .acc, section h2 .acc { color: var(--accent); }
h1 .under, section h2 .under {
    text-decoration: underline; text-decoration-thickness: 6px;
    text-underline-offset: 10px; text-decoration-color: var(--accent);
}
h1 .tri-under, section h2 .tri-under { position: relative; }
h1 .tri-under::after, section h2 .tri-under::after {
    content: ""; position: absolute; left: 2%; right: 2%; bottom: -.06em; height: .07em;
    background: linear-gradient(90deg, var(--ember) 0 33.4%, var(--plum) 33.4% 66.7%, var(--green) 66.7% 100%);
}
.dot-ember { color: var(--ember); }
.dot-plum { color: var(--plum); }
.dot-green { color: var(--green); }

.lede { max-width: 460px; font-size: 15px; line-height: 1.6; margin-top: 28px; color: #3a3436; }
.lede b { color: var(--accent-text); }
.lede .f-ember { color: var(--ember-text); font-weight: 700; }
.lede .f-plum { color: var(--plum-text); font-weight: 700; }
.lede .f-green { color: var(--green); font-weight: 700; }

/* ============ Strength sets ============ */
.sets { margin-top: 48px; border-top: 2px solid var(--ink); }
.set-row {
    display: grid; grid-template-columns: 120px 1fr 220px 90px;
    align-items: center; gap: 16px; width: 100%;
    padding: 20px 0; border: none; border-bottom: 1px solid var(--ink);
    background: none; color: inherit; font: inherit; text-align: left;
    cursor: pointer; transition: all .2s;
}
.set-row:hover, .set-row:focus-visible { background: var(--accent-text); color: var(--paper); padding-left: 12px; }
.set-row:hover .set-reps, .set-row:focus-visible .set-reps { color: var(--paper); }
.set-num { font-size: 12px; font-weight: 900; letter-spacing: 1px; }
.set-name { font-size: 28px; font-weight: 900; text-transform: uppercase; letter-spacing: -1px; }
.set-meta { font-size: 11px; opacity: .65; text-transform: uppercase; letter-spacing: 1px; }
.set-reps { font-size: 11px; font-weight: 700; text-align: right; color: var(--accent-text); }

.reps-detail { padding: 24px 0 32px 120px; border-bottom: 1px solid var(--ink); background: var(--paper-dim); }
.reps-detail[hidden] { display: none; }
.rep-item { display: flex; gap: 14px; font-size: 13px; padding: 7px 0; align-items: baseline; }
.rep-item .n { font-weight: 900; font-size: 12px; min-width: 52px; color: var(--accent-text); }

/* ============ Accessory work ============ */
.accessory { margin-top: 64px; }
.accessory-row {
    display: grid; grid-template-columns: 1fr 220px 90px; gap: 16px;
    padding: 12px 0; border-bottom: 1px solid var(--ink);
    font-size: 13px; font-weight: 700; text-decoration: none;
    text-transform: uppercase; letter-spacing: 1px; transition: all .2s;
}
.accessory-row span:nth-child(2) { opacity: .6; font-weight: 400; }
.accessory-row span:last-child { text-align: right; }
.accessory-row:hover { background: var(--accent-text); color: var(--paper); padding-left: 12px; }

/* ============ Record board ============ */
.board { margin-top: 48px; border-top: 2px solid var(--ink); }
.board-row {
    display: grid; grid-template-columns: 230px 1fr 170px; gap: 16px;
    padding: 18px 0; border-bottom: 1px solid var(--ink); align-items: center;
    text-decoration: none; transition: background .2s;
}
.board-row:hover { background: var(--paper-dim); }
.b-event { font-weight: 900; font-size: 14px; text-transform: uppercase; letter-spacing: 1px; }
.b-entry { font-size: 13px; opacity: .8; }
.chip {
    justify-self: end; font-size: 10px; font-weight: 700; letter-spacing: 1.5px;
    text-transform: uppercase; padding: 6px 12px; border: 2px solid var(--accent-text); text-align: center;
    color: var(--accent-text);
}
.chip.done { background: var(--accent-text); color: var(--paper); }
.chip.review { color: var(--accent-text); animation: chip-pulse 2s ease-in-out infinite; }
.chip.up { border-style: dashed; color: var(--ink); }
@keyframes chip-pulse { 0%, 100% { opacity: 1; } 50% { opacity: .45; } }

/* ============ Photo grid ============ */
.photo-grid { display: grid; grid-template-columns: repeat(4, 1fr); gap: 12px; margin-top: 48px; }
.photo-grid a {
    display: block; aspect-ratio: 3 / 4; border: 1px solid var(--ink);
    overflow: hidden; transition: all .2s;
}
.photo-grid a:hover { border-color: var(--accent); box-shadow: 0 0 0 2px var(--accent) inset; }
.photo-grid img { width: 100%; height: 100%; object-fit: cover; display: block; }

/* ============ Inverted (cardio) ============ */
section.invert { background: var(--ink); color: var(--paper); }
section.invert h1 .outline, section.invert h2 .outline { -webkit-text-stroke: 2px var(--paper); }
section.invert h1 .acc, section.invert h2 .acc { color: var(--green-light); }
section.invert .block-label { background: var(--paper); color: var(--ink); }
section.invert .lede { color: #a89fa3; }

.stats { display: flex; gap: 60px; margin-top: 48px; flex-wrap: wrap; }
.stat .n { font-size: 64px; font-weight: 900; letter-spacing: -3px; color: var(--green-light); }
.stat .l { font-size: 10px; letter-spacing: 2px; text-transform: uppercase; opacity: .6; }

/* ============ Cool-down ============ */
.cooldown-links { display: flex; gap: 16px; margin-top: 40px; flex-wrap: wrap; }
.cooldown-links a {
    border: 2px solid var(--ink); padding: 14px 28px; font-size: 12px; font-weight: 700;
    letter-spacing: 2px; text-transform: uppercase; text-decoration: none; transition: all .2s;
}
.cooldown-links a:hover { background: var(--ink); color: var(--paper); }

.footer { margin-top: 60px; font-size: 11px; opacity: .6; letter-spacing: 1px; text-transform: uppercase; }

/* ============ Training buddy ============ */
.buddy-track { position: fixed; right: 14px; top: 0; bottom: 0; width: 78px; z-index: 40; pointer-events: none; }
.buddy {
    position: absolute; right: 0; width: 78px; text-align: center;
    background: var(--paper); border: 2px solid var(--ink);
    padding: 6px 4px 4px;
    transition: top .15s linear;
}
.buddy svg { width: 52px; height: 76px; overflow: visible; transition: transform .4s; }
.buddy .tag {
    font-size: 8px; letter-spacing: 1px; text-transform: uppercase;
    background: var(--ink); color: var(--paper); padding: 3px 4px; margin-top: 3px;
    display: block; white-space: normal; overflow-wrap: break-word; line-height: 1.35;
    transition: background .4s;
}
.buddy .reps { font-size: 15px; font-weight: 900; color: var(--ink); height: 18px; transition: color .4s; }

.buddy svg * { stroke: var(--ink); stroke-width: 4; stroke-linecap: round; fill: none; }
.buddy svg .head { fill: var(--ink); }
.buddy svg g, .buddy svg line, .buddy svg circle { transform-box: view-box; transition: transform .3s; }
.larm, .rarm { transform-origin: 50px 42px; }
.lleg, .rleg { transform-origin: 50px 78px; }
.lshin, .rshin { transform-origin: 50px 96px; }
.body-g { transform-origin: 50px 78px; }

/* WARM-UP: jumping jacks */
@keyframes jj-body { 0%, 100% { transform: translateY(0); } 50% { transform: translateY(-6px); } }
@keyframes jj-lleg { 0%, 100% { transform: rotate(0); } 50% { transform: rotate(32deg); } }
@keyframes jj-rleg { 0%, 100% { transform: rotate(0); } 50% { transform: rotate(-32deg); } }
@keyframes jj-larm { 0%, 100% { transform: rotate(15deg); } 50% { transform: rotate(165deg); } }
@keyframes jj-rarm { 0%, 100% { transform: rotate(-15deg); } 50% { transform: rotate(-165deg); } }
.pose-warmup .body-g { animation: jj-body .7s ease-in-out infinite; }
.pose-warmup .lleg { animation: jj-lleg .7s ease-in-out infinite; }
.pose-warmup .rleg { animation: jj-rleg .7s ease-in-out infinite; }
.pose-warmup .larm { animation: jj-larm .7s ease-in-out infinite; }
.pose-warmup .rarm { animation: jj-rarm .7s ease-in-out infinite; }

/* STRENGTH: side-view squat */
@keyframes sq-body { 0%, 100% { transform: translateY(0); } 45%, 60% { transform: translateY(15px); } }
@keyframes sq-thigh { 0%, 100% { transform: rotate(0); } 45%, 60% { transform: rotate(-72deg); } }
@keyframes sq-shin { 0%, 100% { transform: rotate(0); } 45%, 60% { transform: rotate(72deg); } }
@keyframes sq-arm { 0%, 100% { transform: rotate(-8deg); } 45%, 60% { transform: rotate(-88deg); } }
.pose-squat .body-g { animation: sq-body 1.6s ease-in-out infinite; }
.pose-squat .lleg, .pose-squat .rleg { animation: sq-thigh 1.6s ease-in-out infinite; }
.pose-squat .lshin, .pose-squat .rshin { animation: sq-shin 1.6s ease-in-out infinite; }
.pose-squat .larm, .pose-squat .rarm { animation: sq-arm 1.6s ease-in-out infinite; }

/* COMPETITION: push-ups (figure rotates to plank, head right) */
.pose-pushup svg { transform: rotate(90deg); }
@keyframes pu-body { 0%, 100% { transform: translateX(4px); } 50% { transform: translateX(16px); } }
@keyframes pu-arm { 0%, 100% { transform: rotate(-88deg); } 50% { transform: rotate(-45deg); } }
.pose-pushup .body-g { animation: pu-body 1.2s ease-in-out infinite; }
.pose-pushup .larm, .pose-pushup .rarm { animation: pu-arm 1.2s ease-in-out infinite; }
.pose-pushup .lleg, .pose-pushup .rleg { transform: rotate(4deg); }

/* SKILL WORK: overhead press */
@keyframes press-l { 0%, 100% { transform: rotate(30deg); } 50% { transform: rotate(160deg); } }
@keyframes press-r { 0%, 100% { transform: rotate(-30deg); } 50% { transform: rotate(-160deg); } }
.pose-press .larm { animation: press-l 1.1s ease-in-out infinite; }
.pose-press .rarm { animation: press-r 1.1s ease-in-out infinite; }

/* CARDIO: run with knee drive */
@keyframes run-lleg { 0%, 100% { transform: rotate(42deg); } 50% { transform: rotate(-30deg); } }
@keyframes run-rleg { 0%, 100% { transform: rotate(-30deg); } 50% { transform: rotate(42deg); } }
@keyframes run-lshin { 0%, 100% { transform: rotate(18deg); } 50% { transform: rotate(55deg); } }
@keyframes run-rshin { 0%, 100% { transform: rotate(55deg); } 50% { transform: rotate(18deg); } }
@keyframes run-larm { 0%, 100% { transform: rotate(-45deg); } 50% { transform: rotate(45deg); } }
@keyframes run-rarm { 0%, 100% { transform: rotate(45deg); } 50% { transform: rotate(-45deg); } }
@keyframes run-bob { 0%, 50%, 100% { transform: translateY(2px); } 25%, 75% { transform: translateY(-4px); } }
.pose-run .body-g { animation: run-bob .5s linear infinite; }
.pose-run .lleg { animation: run-lleg .5s linear infinite; }
.pose-run .rleg { animation: run-rleg .5s linear infinite; }
.pose-run .lshin { animation: run-lshin .5s linear infinite; }
.pose-run .rshin { animation: run-rshin .5s linear infinite; }
.pose-run .larm { animation: run-larm .5s linear infinite; }
.pose-run .rarm { animation: run-rarm .5s linear infinite; }

/* COOL-DOWN: stretch */
@keyframes stretch-body { 0%, 100% { transform: rotate(0); } 50% { transform: rotate(-16deg); } }
@keyframes stretch-arm { 0%, 100% { transform: rotate(170deg); } 50% { transform: rotate(205deg); } }
.pose-stretch .body-g { animation: stretch-body 3.2s ease-in-out infinite; }
.pose-stretch .larm { animation: stretch-arm 3.2s ease-in-out infinite; }
.pose-stretch .rarm { transform: rotate(-15deg); }

/* ============ Responsive ============ */
@media (max-width: 900px) {
    .set-row { grid-template-columns: 90px 1fr 80px; }
    .set-row .set-meta { display: none; }
    .reps-detail { padding-left: 24px; }
    .board-row { grid-template-columns: 1fr; gap: 6px; }
    .chip { justify-self: start; }
    .photo-grid { grid-template-columns: repeat(2, 1fr); }
    .accessory-row { grid-template-columns: 1fr 90px; }
    .accessory-row span:nth-child(2) { display: none; }
}

@media (max-width: 700px) {
    :root { --buddy-reserve: 24px; }
    section { padding: 64px 24px; }
    header.top { padding: 14px 24px; }
    .session-meta { display: none; }
    .index-toggle { display: block; }
    .hud { right: 76px; top: auto; bottom: 12px; }

    .buddy-track { top: auto; }
    .buddy {
        top: auto !important;
        bottom: 12px; right: 12px;
        width: 56px; padding: 4px 2px 2px;
        position: fixed;
    }
    .buddy svg { width: 38px; height: 56px; }
    .buddy .reps { font-size: 12px; height: 14px; }
}

/* ============ Reduced motion ============ */
@media (prefers-reduced-motion: reduce) {
    html { scroll-behavior: auto; }
    .buddy svg *, .buddy svg g, .chip.review { animation: none !important; }
    .buddy { transition: none; }
}