@bitcobblers/wod-wiki-tools 0.0.0-stage → 0.36.2133

package/dist/web/playground/ai-skills/parse.md

@@ -0,0 +1,656 @@
+---
+name: wod-extraction
+description: 'Extract and convert any workout description into WOD Wiki syntax. Understands workout intent to determine which metrics to collect (time, reps, distance, weight) based on the workout type and structure.'
+license: MIT
+---
+
+# WOD Extraction — Converting Workouts to Whiteboard Script
+
+## Overview
+
+Take any workout description — from a whiteboard photo, a coach's programming post, a competition event description, or a casual text message — and produce well-formed WOD Wiki syntax that captures both the workout structure and the **implied measurements** the athlete cares about.
+
+## When to Use
+
+Use this skill when:
+
+- A user provides a workout in plain English (or any natural language) and wants it converted to WOD Wiki syntax
+- A user asks to "write this workout in wod syntax" or "encode this workout"
+- A competition workout needs to be transcribed into the project's `wod/` library
+- The user wants help understanding what metrics a workout is tracking
+
+---
+
+## Core Concept: What Does the Athlete Want to Measure?
+
+The fundamental insight behind WOD Wiki syntax is that **every workout implies what should be measured**. The syntax encodes both the workout prescription AND the collectible metrics. Understanding the workout's intent lets you choose the right syntax.
+
+| Workout Intent | What the Athlete Measures | Syntax Signal |
+|---|---|---|
+| "For Time" | **Time** to complete | Use `:?` (collectible timer) or `^:?` (count-up collectible) on the overall set |
+| "AMRAP in X minutes" | **Rounds** completed | Use a fixed timer like `20:00` with a label `AMRAP` |
+| "EMOM for X minutes" | **Completion** within each interval | Use `(rounds) :60 EMOM` pattern |
+| "Run for 20 minutes" | **Distance** covered | Use fixed timer + `?m` or `?mile` (collectible distance) |
+| "Run 5K" | **Time** it took | Use distance `5000m` or `5km` + `:?` (collectible timer) |
+| "Work up to a heavy single" | **Weight** achieved | Use `?lb` or `?kg` (collectible resistance) |
+| "Max reps in 1 minute" | **Reps** performed | Use fixed timer + `?` (collectible reps) |
+| "X reps at fixed weight" | **Time** to complete | Reps are specified, weight is specified, time is the unknown |
+
+### The Collectible Rule
+
+When a value is **prescribed** (given to the athlete), write it literally. When a value is the **outcome** (what the athlete discovers by doing the workout), use the `?` placeholder to make it collectible:
+
+- `?` — collectible reps (how many did you do?)
+- `:?` — collectible timer (how long did it take?)
+- `^:?` — collectible count-up timer (elapsed time, counting up)
+- `?lb` / `?kg` — collectible resistance (what weight did you reach?)
+- `?m` / `?mile` / `?km` — collectible distance (how far did you go?)
+
+---
+
+## Whiteboard Script Reference
+
+### Statement Structure
+
+Each line in a WOD Wiki script is a **statement**. A statement can contain any combination of these fragments, in any order:
+
+```
+[group-prefix] [rounds] [timer] [reps] [effort] [resistance] [distance] [action]
+```
+
+Indentation creates parent-child relationships: indented lines are children of the nearest less-indented line above them.
+
+### Fragment Reference
+
+#### Timer — Duration/Time
+```
+5:00          → 5 minutes (countdown timer)
+1:30          → 1 minute 30 seconds
+:30           → 30 seconds
+1:00:00       → 1 hour
+^5:00         → 5 minutes, counting UP (^ modifier)
+:?            → collectible timer (athlete records elapsed time)
+^:?           → collectible count-up timer
+```
+
+#### Reps — Repetition Count
+```
+21            → 21 reps (when followed by an effort/exercise name)
+?             → collectible reps (athlete records how many they did)
+```
+
+Note: A bare number is interpreted as reps when it precedes an effort (exercise name). Numbers adjacent to distance/weight units are parsed as part of those fragments instead.
+
+#### Effort — Exercise Name
+```
+Thrusters     → exercise name (single word)
+Clean & Jerk  → exercise name (multi-word, parsed as consecutive identifiers)
+Air Squats    → exercise name
+KB Swings     → exercise name
+Rest          → rest period (when combined with a timer like :30 Rest)
+AMRAP         → label (when combined with a timer like 20:00 AMRAP)
+EMOM          → label (when combined with rounds+timer like (30) :60 EMOM)
+```
+
+#### Resistance — Weight/Load
+```
+95lb          → 95 pounds
+32kg          → 32 kilograms
+bw            → bodyweight
+1.5bw         → 1.5x bodyweight
+?lb           → collectible weight in pounds
+?kg           → collectible weight in kilograms
+@135lb        → resistance with @ prefix (alternative notation)
+```
+
+#### Distance
+```
+400m          → 400 meters
+1000m         → 1000 meters
+1mile         → 1 mile
+5km           → 5 kilometers
+?m            → collectible distance in meters
+?mile         → collectible distance in miles
+```
+
+#### Rounds — Repetition Structure
+```
+(3)           → repeat children 3 times
+(5)           → repeat children 5 times
+(21-15-9)     → 3 rounds, with 21 reps first, then 15, then 9
+(50-40-30-20-10) → 5 rounds with descending reps
+(10-9-8-7-6-5-4-3-2-1) → 10 rounds descending by 1
+(EMOM)        → named round label
+(Warmup)      → named round label
+```
+
+#### Group Prefix — Child Relationship Type
+```
+-             → "round" group: each child line runs as a separate step within the round
++             → "compose" group: consecutive + lines are bundled into a single composed set
+(no prefix)   → "repeat" group: default when a line is indented under a parent
+```
+
+The distinction between `-` and `+`:
+- **`-` (round)**: Lines run sequentially as separate steps. Use when exercises are done one at a time in order.
+- **`+` (compose)**: Lines are combined into a single logical set. Use for EMOMs, complexes, or supersets where all exercises are done together within each round.
+
+#### Action — Side-Effect Commands
+```
+[:action-name]  → triggers a named action (e.g., sound, event)
+[:!pinned]      → pinned action (persists across rounds)
+```
+
+#### Trend — Increment Modifier
+```
+^               → increment/trend up modifier (when standalone, not before timer)
+```
+
+### Indentation Rules
+
+Indentation defines the hierarchical structure of a workout:
+
+```time
+(3)                    ← parent: 3 rounds
+  400m Run             ← child: runs within each round (implicitly "repeat" group)
+  21 KB Swings 53lb    ← child: runs within each round
+  12 Pullups           ← child: runs within each round
+```
+
+Children inherit the round count from their parent. Deeper indentation creates deeper nesting.
+
+---
+
+## Conversion Patterns
+
+### Pattern 1: "For Time" Workouts
+
+The athlete is prescribed the work. The measurement is **how long it takes**.
+
+**Natural language:**
+> Fran: 21-15-9 Thrusters (95lb) and Pullups, for time
+
+**WOD Wiki syntax:**
+```time
+(21-15-9)
+  Thrusters 95lb
+  Pullups
+```
+
+The time is the collectible — the system tracks it automatically via the round structure. No explicit `:?` is needed because the runtime measures elapsed time for all "for time" workouts by default.
+
+### Pattern 2: AMRAP (As Many Rounds As Possible)
+
+The athlete is given a fixed time. The measurement is **rounds completed**.
+
+**Natural language:**
+> 20-minute AMRAP: 5 pullups, 10 pushups, 15 air squats
+
+**WOD Wiki syntax:**
+```time
+20:00 AMRAP
+  5 Pullups
+  10 Pushups
+  15 Air Squats
+```
+
+The timer `20:00` is the prescribed duration. `AMRAP` is an effort label. The round count is the collectible — tracked automatically.
+
+### Pattern 3: EMOM (Every Minute On the Minute)
+
+The athlete is given intervals. The measurement is **completion within each interval**.
+
+**Natural language:**
+> EMOM 30 minutes: 5 pullups, 10 pushups, 15 air squats
+
+**WOD Wiki syntax:**
+```time
+(30) :60 EMOM
+  + 5 Pullups
+  + 10 Pushups
+  + 15 Air Squats
+```
+
+The `+` prefix composes the exercises into a single set done each minute. `(30)` is rounds. `:60` is the interval timer. `EMOM` is a label.
+
+### Pattern 4: Timed Intervals with Rest
+
+**Natural language:**
+> 4 rounds of 100m swim with 30 seconds rest
+
+**WOD Wiki syntax:**
+```time
+(4) Warmup
+  100m Swim
+  :30 Rest
+```
+
+### Pattern 5: Single-Modality For Time
+
+**Natural language:**
+> 150 wall ball shots at 20lb, for time
+
+**WOD Wiki syntax:**
+```time
+150 Wall Ball Shots 20lb
+```
+
+### Pattern 6: Distance-Based With Known Prescription
+
+**Natural language:**
+> Row 1000m, then 50 thrusters at 45lb, then 30 pullups — for time
+
+**WOD Wiki syntax:**
+```time
+1000m Row
+50 Thrusters 45lb
+30 Pullups
+```
+
+### Pattern 7: Max Weight / Working Up
+
+When the goal is to find a max weight, the weight is the collectible.
+
+**Natural language:**
+> Work up to a 1-rep max clean & jerk
+
+**WOD Wiki syntax:**
+```time
+1 Clean & Jerk ?lb
+```
+
+The `?lb` makes weight the collectible — the athlete enters what they achieved.
+
+### Pattern 8: Max Reps in a Time Domain
+
+**Natural language:**
+> In 1 minute, do as many pushups as possible
+
+**WOD Wiki syntax:**
+```time
+1:00 ? Pushups
+```
+
+The `?` makes reps the collectible.
+
+### Pattern 9: Run for Time, Measure Distance
+
+**Natural language:**
+> Run for 20 minutes, record distance
+
+**WOD Wiki syntax:**
+```time
+20:00 ?m Run
+```
+
+The timer is fixed. The distance `?m` is the collectible.
+
+### Pattern 10: Run a Distance, Measure Time
+
+**Natural language:**
+> Run 5K for time
+
+**WOD Wiki syntax:**
+```time
+5km Run
+```
+
+The distance is prescribed. The system automatically tracks time.
+
+### Pattern 11: Complexes and Supersets
+
+When exercises are done together as a unit (barbell complex, superset), use `+` group prefix.
+
+**Natural language:**
+> EMOM 20 minutes: 2 cleans, 1 press, 3 front squats
+
+**WOD Wiki syntax:**
+```time
+(20) 1:00
+  + 2 Clean
+  + 1 Press
+  + 3 Front Squat
+```
+
+### Pattern 12: Descending Rep Schemes
+
+**Natural language:**
+> 21-15-9 deadlifts at 225lb and handstand pushups
+
+**WOD Wiki syntax:**
+```time
+(21-15-9)
+  Deadlift 225lb
+  Handstand Pushups
+```
+
+The `(21-15-9)` creates 3 rounds. The rep count for each round is encoded in the sequence. Exercises inherit the rep count from their parent round.
+
+### Pattern 13: Multi-Section Workouts
+
+When a workout has distinct phases (warmup, main set, cooldown), write each section as a separate top-level block.
+
+**Natural language:**
+> Warmup: 4x100m swim with 30s rest. Main set: 8x50m kick with 30s rest. Cooldown: 400m easy swim.
+
+**WOD Wiki syntax:**
+```time
+(4) Warmup
+  100m Swim
+  :30 Rest
+
+(8)
+  50m Kick
+  :30 Rest
+
+400m Cooldown
+```
+
+### Pattern 14: With Structured Rest Between Rounds
+
+**Natural language:**
+> 5 rounds of 20 pullups, 30 pushups, 40 situps, 50 air squats. Rest 3 minutes between rounds.
+
+**WOD Wiki syntax:**
+```time
+(5)
+  + 20 Pullups
+  + 30 Pushups
+  + 40 Situps
+  + 50 Air Squats
+  3:00 Rest
+```
+
+### Pattern 15: Bodyweight Percentage Loads
+
+**Natural language:**
+> 10-9-8-7-6-5-4-3-2-1 of Deadlift at 1.5x bodyweight, Bench Press at bodyweight, Clean at 0.75x bodyweight
+
+**WOD Wiki syntax:**
+```time
+(10-9-8-7-6-5-4-3-2-1)
+  
+  Deadlift 1.5bw
+  Bench Press 1bw
+  Clean 0.75bw
+```
+
+### Pattern 16: Timed Sections Within a Workout
+
+**Natural language:**
+> 5 minutes: 100 KB Swings at 70lb. 1 minute rest. 10 minutes: 10 Turkish Getups at 70lb.
+
+**WOD Wiki syntax:**
+```time
+5:00 100 KB Swings 70lb
+1:00 Rest
+10:00 10 Turkish Getups 70lb
+```
+
+### Pattern 17: Competition Events (For Time with Mixed Modality)
+
+**Natural language:**
+> For time: Run 800 meters, 100 Pistols, 50 Pull-ups, Run 800 meters
+
+**WOD Wiki syntax:**
+```time
+800m Run
+100 Pistols
+50 Pullups
+800m Run
+```
+
+---
+
+## Decision Framework
+
+When converting a workout, follow this decision tree:
+
+### Step 1: Identify the Workout Type
+
+| Clue in Description | Workout Type | Key Syntax Element |
+|---|---|---|
+| "For time" | For Time | Reps/distance prescribed, time is outcome |
+| "AMRAP", "as many rounds as possible" | AMRAP | `XX:00 AMRAP` with prescribed exercises |
+| "EMOM", "every minute on the minute" | EMOM | `(N) :60 EMOM` with `+` grouped children |
+| "Max reps", "as many as possible" | Max Reps | Fixed timer + `?` reps |
+| "Max weight", "work to a heavy", "find your 1RM" | Max Weight | Exercise + `?lb` or `?kg` |
+| "For distance", "run/row for X minutes" | For Distance | Fixed timer + `?m` or `?mile` |
+| "Intervals", "X rounds of Y with rest" | Intervals | `(N)` rounds with exercises + `:XX Rest` |
+| "Tabata" | Tabata | `(8) :20` work, `:10 Rest` pattern |
+
+### Step 2: Determine What's Prescribed vs Collected
+
+For each element of the workout, ask: **"Is this given to the athlete, or does the athlete discover it?"**
+
+| Element | Prescribed (write literally) | Collected (use ?) |
+|---|---|---|
+| Time | `5:00`, `20:00`, `:30` | `:?` or `^:?` |
+| Reps | `21`, `15`, `9` | `?` |
+| Weight | `95lb`, `32kg` | `?lb`, `?kg` |
+| Distance | `400m`, `5km` | `?m`, `?km` |
+
+### Step 3: Determine Exercise Grouping
+
+- **Sequential exercises** (done one at a time, in order): use no prefix or `-` prefix
+- **Composed exercises** (done together as a set/complex): use `+` prefix
+- **Exercises in rounds**: indent under a `(N)` parent
+
+### Step 4: Assemble the Syntax
+
+1. Write the round/time structure first (outermost container)
+2. Indent child exercises under their parent
+3. Add group prefixes (`+` or `-`) based on grouping intent
+4. Include resistance with the exercise on the same line
+5. Include distance with the movement on the same line
+6. Add rest periods as separate lines when explicitly prescribed
+
+---
+
+## Common Mistakes to Avoid
+
+### DON'T: Add collectible markers when the system tracks automatically
+```diff
+# BAD: :? is redundant — "for time" workouts track time by default
+- (21-15-9)
+-   :? Thrusters 95lb
+-   Pullups
+
+# GOOD: Just write the prescription
++ (21-15-9)
++   Thrusters 95lb
++   Pullups
+```
+
+### DON'T: Use `+` prefix when exercises are sequential (not composed)
+```diff
+# BAD: These are done one after another, not composed
+- (3)
+-   + 400m Run
+-   + 21 KB Swings 53lb
+-   + 12 Pullups
+
+# GOOD: No prefix needed for sequential exercises in rounds
++ (3)
++   400m Run
++   21 KB Swings 53lb
++   12 Pullups
+```
+
+Use `+` only when exercises are done together within the same time interval (EMOMs, complexes, supersets).
+
+### DON'T: Forget that rounds define the rep scheme
+```diff
+# BAD: Redundant reps when rounds already specify the scheme
+- (21-15-9)
+-   21 Thrusters 95lb
+-   21 Pullups
+
+# GOOD: Reps come from the round scheme, not the exercise line
++ (21-15-9)
++   Thrusters 95lb
++   Pullups
+```
+
+### DON'T: Mix units without proper syntax
+```diff
+# BAD: Weight unit with bare number and no unit
+- 21 Thrusters 95
+
+# GOOD: Always include the unit
++ 21 Thrusters 95lb
+```
+
+### DON'T: Write "For Time" or "For time" as a literal effort
+```diff
+# BAD: "For Time" is a workout descriptor, not an exercise
+- For Time
+-   100 Burpees
+
+# GOOD: Just write the exercises — time tracking is implicit
++ 100 Burpees
+```
+
+---
+
+## Output Format
+
+When converting a workout, produce a markdown document with this structure:
+
+````markdown
+# Workout Name
+
+**Category**: [CrossFit Benchmark | StrongFirst | Competition | Custom]  
+**Type**: [For Time | AMRAP | EMOM | Max Weight | Intervals]  
+**Difficulty**: [Beginner | Intermediate | Advanced]  
+
+## Description
+Brief description of the workout.
+
+```time
+[WOD Wiki syntax here]
+```
+
+## Breakdown
+- **Rounds/Duration**: ...
+- **Exercises**: ...
+- **Goal**: ...
+
+## Collectible Metrics
+- [What this workout measures and why]
+````
+
+The `## Collectible Metrics` section should explicitly state what the athlete is expected to record and why, tying back to the workout intent.
+
+---
+
+## Worked Examples
+
+### Example 1: Converting a CrossFit Open Workout
+
+**Input:**
+> 24.3: For time — 10 thrusters (95/65), 10 chest-to-bar pull-ups, 10 thrusters (135/95), 10 bar muscle-ups, 10 thrusters (155/105), 10 bar muscle-ups. Time cap: 15 minutes.
+
+**Analysis:**
+- Type: For Time (time is the measurement)
+- No repeating rounds — each line is a distinct movement at a distinct weight
+- Time cap is prescribed context, not part of the syntax (it's metadata)
+
+**Output:**
+```time
+10 Thrusters 95lb
+10 Chest to Bar Pullups
+10 Thrusters 135lb
+10 Bar Muscle Ups
+10 Thrusters 155lb
+10 Bar Muscle Ups
+```
+
+### Example 2: Converting a Strength Session
+
+**Input:**
+> Back Squat: Work up to a heavy set of 3. Then 3x5 at 80% of that weight.
+
+**Analysis:**
+- Part 1: Max weight is the goal — weight is collectible
+- Part 2: Prescribed reps and sets at a computed weight
+
+**Output:**
+```time
+3 Back Squat ?lb
+
+(3)
+  5 Back Squat 80%
+```
+
+### Example 3: Converting a Running Workout
+
+**Input:**
+> Run 1 mile, then 50 sandbag over shoulder (100 lbs), then run 1 mile. For time.
+
+**Output:**
+```time
+1mile Run
+50 Sandbag Over Shoulder 100lb
+1mile Run
+```
+
+### Example 4: Converting a Tabata
+
+**Input:**
+> Tabata air squats (8 rounds: 20 seconds on, 10 seconds off). Record lowest round.
+
+**Output:**
+```time
+(8)
+  :20 ? Air Squats
+  :10 Rest
+```
+
+The `?` on reps makes each round's count collectible.
+
+---
+
+## Edge Cases
+
+### No Equipment / Bodyweight Only
+Omit resistance entirely:
+```time
+100 Burpees
+75 Situps
+50 Pushups
+25 Handstand Pushups
+```
+
+### Mixed Modality (Cardio + Lifting)
+Different fragments coexist on the same line:
+```time
+(5)
+  400m Run
+  15 Overhead Squats 95lb
+```
+
+### Asymmetrical Loading (Left/Right)
+Write separate lines for each side:
+```time
+(20)
+  + 1 Clean & Press Left
+  + 1 Clean & Press Right
+  + 2 Front Squat Right
+```
+
+### Rest Periods
+Rest is just an effort name with a timer:
+```time
+:30 Rest
+1:00 Rest
+3:00 Rest
+```
+
+### Named Sections
+Use labels as effort names on the round line:
+```time
+(4) Warmup
+  100m Swim
+  :30 Rest
+```