@bitcobblers/wod-wiki-tools 0.44.2160 → 0.45.2167

package/dist/web/playground/seed/core/markdown/canvas/guide/protocols.json

@@ -1,12 +1,12 @@
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-  "content": "---\nsearch: hidden\ntemplate: canvas\nroute: /guide/protocols\ntype: guide\ntitle: \"Timers & Protocols\"\ndescription: \"Countdowns, countups, AMRAP, EMOM, Tabata, and required rest — every timer modifier in the engine.\"\n---\n\n```chapter\nid: protocols\ntitle: Timers & Protocols\nbadge: timer\nquests: protocols-run, protocols-timer, protocols-rounds, protocols-tag\nsections: []\n```\n\n```quest\nid: protocols-run\nlabel: Run the First Example\nvalidation:\n  type: run-started\n```\n\n```quest\nid: protocols-timer\nlabel: Add a rest or time cap\nvalidation:\n  type: has-timer\n```\n\n```quest\nid: protocols-rounds\nlabel: Add a 3-round cap\nvalidation:\n  type: min-rounds\n  count: 3\n```\n\n```quest\nid: protocols-tag\nlabel: Add a workout tag\nvalidation:\n  type: contains-token\n  value: AMRAP\n```\n\n# Timers & Protocols {sticky dark full-bleed}\n\nA duration prefix turns any line into a timer. Combined with round headers, the same few tokens produce AMRAP, EMOM, Tabata, and every interval scheme.\n\n```view\nname:    preview\nstate:   note\nsource:  wods/examples/syntax/timers-rest.md\nruntime: in-memory\nlaunch:  host\nalign:   right\nwidth:   50%\n```\n\n## Countdown, count-up, and the three prefixes {#countdown-countup}\n\n```button\nlabel:  Try it: Timer prefixes\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/timer-modifiers.md\n```\n\n| Line | Clock behavior |\n|---|---|\n| `5:00 Run` | counts **down** from 5:00 |\n| `10 Pushups` | no duration → counts **up** like a stopwatch while you log reps |\n| `^5:00 Row` | `^` forces a count-**up** to 5:00 even though a duration is given |\n| `*:30 Rest` | `*` marks the timer **required** — it cannot be skipped |\n| `1:30:00 Long Row` | `H:MM:SS` for anything over an hour |\n| `5:00 Run :?` | `:?` collects the **actual** result when the block finishes |\n\n`Rest` is behavior, not decoration: the rest cue comes from the word `Rest` on the line; `*` only decides whether it can be skipped. The `:?` prompt may also lead the line — `:? Max Effort Pushups` parses identically because `:?` is its own duration token; this guide appends it as the convention.\n\n### Required rest {#required-rest}\n\n```button\nlabel:  Try it: Required rest\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/timers-rest.md\n```\n\n```time\n(3)\n  10 Kettlebell Swings 24kg\n  *:30 Rest\n```\n\nThe shared example's rest is non-skippable: the clock waits the full 30 seconds before round 2. A plain `1:00 Rest` (no `*`) can be skipped; `^5:00 Rest` counts up instead of down. What the clock does with rest — pause, skip, sound — is the [Clock chapter](/guide/clock?h=pause-skip).\n\n## AMRAP {#amrap}\n\n```button\nlabel:  Try it: AMRAP\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/classic-amrap.md\n```\n\n**As Many Rounds As Possible** — a time cap plus the `AMRAP` label. The clock counts down and counts completed rounds:\n\n```time\n20:00 AMRAP\n  5 Pullups\n  10 Pushups\n  15 Air Squats\n```\n\nA bare duration on a line — `20:00` with no label — is a **time cap** for the work nested beneath it ([Caps](#caps)). Chain several AMRAP windows in one note and each gets its own countdown and round counter.\n\n## EMOM {#emom}\n\n```button\nlabel:  Try it: EMOM\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/basic-emom.md\n```\n\n**Every Minute On the Minute** — a round count, an interval duration, and the `EMOM` label:\n\n```time\n(10) :60 EMOM\n  5 Power Cleans\n```\n\nTen windows, one minute each, a bell at the start of every window. Heavier work wants longer windows: `(5) 2:00 EMOM` is five two-minute windows. Separate indented branches rotate across windows:\n\n```time\n(10) :60 EMOM\n  5 Pullups\n  10 Pushups\n```\n\nOdd windows do pull-ups, even windows do push-ups.\n\n## Tabata and intervals {#tabata-intervals}\n\n```button\nlabel:  Try it: Tabata\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/protocols-4.md\n```\n\nA work line and a rest line inside a round count — the canonical Tabata:\n\n```time\n(8)\n  :20 Max Effort Burpees\n  :10 Rest\n```\n\nThe compact form writes the pair on one line with a slash — `(8 Rounds) :20 / :10` — same tokens, same behavior. Change any number: `:40` work with `*:20 Rest` over `(5)` is a popular variant. Sub-minute durations need the leading colon (`:20`, `:10`).\n\n## Caps and For Time {#caps}\n\n```button\nlabel:  Try it: Time caps\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/time-cap.md\n```\n\n| Line | Behavior |\n|---|---|\n| `20:00` (bare, work nested under it) | time cap — the clock counts down over whatever is indented |\n| `For Time` | count up, no cap — stop the clock when done |\n| `5:00 For Time` | count up toward a 5:00 cap |\n\n## Distance intervals {#distance-intervals}\n\n```button\nlabel:  Try it: Distance intervals\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/distance-intervals.md\n```\n\nPair a timed work interval with a distance target, then recover:\n\n```time\n(6)\n  2:00 Run 400m\n  *1:00 Rest\n```\n\nEach round is 400 m against the clock, then mandatory recovery. Distance is just a measure on the line — everything from [First Workout](/guide/start?h=measurements) composes with timers.\n\n## Try it {#try-it}\n\n```button\nlabel:  Try it: Tabata\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/protocols-4.md\n```\n\n**Run** — run the Tabata block: eight `:20/:10` cycles with bells on every transition, and the round counter advancing automatically. Pause mid-window and resume — interval timers keep their round state. **Observe** — splits lock per window and the required rest refuses `Next` until elapsed. Runs save a snapshot named from this page and section under the shared run contract.\n\n```button\nlabel:  Run\ntarget: preview\nopen:   view\npipeline:\n  - set-state: track\n```\n\n",
+  "content": "---\nsearch: hidden\ntemplate: canvas\nroute: /page/guide-protocols\ntype: guide\ntitle: \"Timers & Protocols\"\ndescription: \"Countdowns, countups, AMRAP, EMOM, Tabata, and required rest — every timer modifier in the engine.\"\n---\n\n```chapter\nid: protocols\ntitle: Timers & Protocols\nbadge: timer\nquests: protocols-run, protocols-timer, protocols-rounds, protocols-tag\nsections: []\n```\n\n```quest\nid: protocols-run\nlabel: Run the First Example\nvalidation:\n  type: run-started\n```\n\n```quest\nid: protocols-timer\nlabel: Add a rest or time cap\nvalidation:\n  type: has-timer\n```\n\n```quest\nid: protocols-rounds\nlabel: Add a 3-round cap\nvalidation:\n  type: min-rounds\n  count: 3\n```\n\n```quest\nid: protocols-tag\nlabel: Add a workout tag\nvalidation:\n  type: contains-token\n  value: AMRAP\n```\n\n# Timers & Protocols {sticky dark full-bleed}\n\nA duration prefix turns any line into a timer. Combined with round headers, the same few tokens produce AMRAP, EMOM, Tabata, and every interval scheme.\n\n```view\nname:    preview\nstate:   note\nsource:  wods/examples/syntax/timers-rest.md\nruntime: in-memory\nlaunch:  host\nalign:   right\nwidth:   50%\n```\n\n## Countdown, count-up, and the three prefixes {#countdown-countup}\n\n```button\nlabel:  Try it: Timer prefixes\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/timer-modifiers.md\n```\n\n| Line | Clock behavior |\n|---|---|\n| `5:00 Run` | counts **down** from 5:00 |\n| `10 Pushups` | no duration → counts **up** like a stopwatch while you log reps |\n| `^5:00 Row` | `^` forces a count-**up** to 5:00 even though a duration is given |\n| `*:30 Rest` | `*` marks the timer **required** — it cannot be skipped |\n| `1:30:00 Long Row` | `H:MM:SS` for anything over an hour |\n| `5:00 Run :?` | `:?` collects the **actual** result when the block finishes |\n\n`Rest` is behavior, not decoration: the rest cue comes from the word `Rest` on the line; `*` only decides whether it can be skipped. The `:?` prompt may also lead the line — `:? Max Effort Pushups` parses identically because `:?` is its own duration token; this guide appends it as the convention.\n\n### Required rest {#required-rest}\n\n```button\nlabel:  Try it: Required rest\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/timers-rest.md\n```\n\n```time\n(3)\n  10 Kettlebell Swings 24kg\n  *:30 Rest\n```\n\nThe shared example's rest is non-skippable: the clock waits the full 30 seconds before round 2. A plain `1:00 Rest` (no `*`) can be skipped; `^5:00 Rest` counts up instead of down. What the clock does with rest — pause, skip, sound — is the [Clock chapter](/page/guide-clock?h=pause-skip).\n\n## AMRAP {#amrap}\n\n```button\nlabel:  Try it: AMRAP\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/classic-amrap.md\n```\n\n**As Many Rounds As Possible** — a time cap plus the `AMRAP` label. The clock counts down and counts completed rounds:\n\n```time\n20:00 AMRAP\n  5 Pullups\n  10 Pushups\n  15 Air Squats\n```\n\nA bare duration on a line — `20:00` with no label — is a **time cap** for the work nested beneath it ([Caps](#caps)). Chain several AMRAP windows in one note and each gets its own countdown and round counter.\n\n## EMOM {#emom}\n\n```button\nlabel:  Try it: EMOM\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/basic-emom.md\n```\n\n**Every Minute On the Minute** — a round count, an interval duration, and the `EMOM` label:\n\n```time\n(10) :60 EMOM\n  5 Power Cleans\n```\n\nTen windows, one minute each, a bell at the start of every window. Heavier work wants longer windows: `(5) 2:00 EMOM` is five two-minute windows. Separate indented branches rotate across windows:\n\n```time\n(10) :60 EMOM\n  5 Pullups\n  10 Pushups\n```\n\nOdd windows do pull-ups, even windows do push-ups.\n\n## Tabata and intervals {#tabata-intervals}\n\n```button\nlabel:  Try it: Tabata\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/protocols-4.md\n```\n\nA work line and a rest line inside a round count — the canonical Tabata:\n\n```time\n(8)\n  :20 Max Effort Burpees\n  :10 Rest\n```\n\nThe compact form writes the pair on one line with a slash — `(8 Rounds) :20 / :10` — same tokens, same behavior. Change any number: `:40` work with `*:20 Rest` over `(5)` is a popular variant. Sub-minute durations need the leading colon (`:20`, `:10`).\n\n## Caps and For Time {#caps}\n\n```button\nlabel:  Try it: Time caps\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/time-cap.md\n```\n\n| Line | Behavior |\n|---|---|\n| `20:00` (bare, work nested under it) | time cap — the clock counts down over whatever is indented |\n| `For Time` | count up, no cap — stop the clock when done |\n| `5:00 For Time` | count up toward a 5:00 cap |\n\n## Distance intervals {#distance-intervals}\n\n```button\nlabel:  Try it: Distance intervals\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/distance-intervals.md\n```\n\nPair a timed work interval with a distance target, then recover:\n\n```time\n(6)\n  2:00 Run 400m\n  *1:00 Rest\n```\n\nEach round is 400 m against the clock, then mandatory recovery. Distance is just a measure on the line — everything from [First Workout](/page/guide-start?h=measurements) composes with timers.\n\n## Try it {#try-it}\n\n```button\nlabel:  Try it: Tabata\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/protocols-4.md\n```\n\n**Run** — run the Tabata block: eight `:20/:10` cycles with bells on every transition, and the round counter advancing automatically. Pause mid-window and resume — interval timers keep their round state. **Observe** — splits lock per window and the required rest refuses `Next` until elapsed. Runs save a snapshot named from this page and section under the shared run contract.\n\n```button\nlabel:  Run\ntarget: preview\nopen:   view\npipeline:\n  - set-state: track\n```\n\n",
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