v1.1.1 - Metcon Library with Calibrated Scaling

What's New

Metcon Library (10 WODs)

10 named metcons (OP-001 through OP-010) with full scaling across all 7 levels. Each WOD includes stimulus descriptions, coach notes, and explicit scaling for every level.

• Quick Spark (OP-001) - 3 RFT sprint: HPC + C2B
• Sweet Breeze (OP-002) - 20min AMRAP engine: Row + KBS + TTB
• Heavy Slate (OP-003) - 5 RFT barbell complex: Run + FS + PP + Push-up
• Sharp Cedar (OP-004) - 16min EMOM: Squat Clean / Bar-facing Burpee
• Spicy Flint (OP-005) - 21-15-9: Deadlift + Burpee to Target
• Long Tide (OP-006) - 25min AMRAP: Run + WB + Pull-up + Power Snatch
• Dark Granite (OP-007) - 4 RFT gymnastics: HSPU + Pistol + TTB
• Light Moss (OP-008) - 2 RFT bodyweight chipper: DU + Air Squat + Sit-up + JL + Burpee
• Thick Chalk (OP-009) - 3 RFT mixed modal: Run + Thruster + Box Jump
• Loud Steel (OP-010) - For Time: 1km Row + 30 C&J + 1km Row

Calibrated Loads

All Rx loads derived from existing 1RM benchmark data using consistent intensity ratios (36-53% of 1RM depending on rep volume). Both male and female loads independently calibrated.

• All barbell loads in clean 5kg multiples
• KB loads in standard sizes (6, 8, 12, 16, 20, 24, 28, 32 kg)
• Wall ball loads in standard sizes (3, 4, 6, 9 kg)
• Only Russian KB swings, Rx at 32/24

Scaling Integrity

• Explicit entries for all 6 non-Rx levels on every scaled movement
• Monotonic difficulty, load, and reps enforced top to bottom
• No placeholders or dashes
• Established scaling chains documented in spec

Session Structure

• Session time budgets: warmup max 10min, strength max 20min, metcon max 40min
• Strength schema updated to include durationMinutes
• All session estimatedMinutes = exact sum of parts

Spec Cleanup

• All spec examples updated to use clean metric loads
• Removed non-standard movements (Kipping Pull-up, Up-Down, Russian Kettlebell Swing as sub)
• Fixed inverted scaling chains in examples