:root {
  --paper: #e9eef1;
  --white: #f7f9f9;
  --ink: #111719;
  --muted: #59656a;
  --accent: #1748d1;
  --line: #9aa7ac;
  --signal: #d7ff3f;
  --display: "Barlow Condensed", "Arial Narrow", Impact, sans-serif;
  --body: Inter, Arial, sans-serif;
  --mono: "IBM Plex Mono", Consolas, monospace;
  --gutter: clamp(1.1rem, 3.7vw, 4rem);
  --section: clamp(5rem, 9vw, 9rem);
}

* { box-sizing: border-box; }
html { scroll-behavior: smooth; }
body { margin: 0; overflow-x: hidden; background: var(--paper); color: var(--ink); font-family: var(--body); line-height: 1.55; }
img { display: block; width: 100%; height: 100%; object-fit: cover; }
a { color: inherit; text-decoration: none; }
button, input { font: inherit; }
::selection { background: var(--signal); color: var(--ink); }
:focus-visible { outline: 3px solid var(--signal); outline-offset: 4px; }
.skip-link { position: fixed; z-index: 99; top: 1rem; left: 1rem; padding: .75rem 1rem; background: var(--ink); color: white; transform: translateY(-180%); }
.skip-link:focus { transform: none; }
.eyebrow { margin: 0 0 1rem; color: var(--accent); font-family: var(--mono); font-size: .68rem; font-weight: 600; letter-spacing: .1em; text-transform: uppercase; }

.site-header { height: 5.25rem; padding: 0 var(--gutter); display: grid; grid-template-columns: 1fr auto 1fr; align-items: center; gap: 2rem; background: var(--ink); color: var(--white); border-bottom: 1px solid #455054; }
.brand { justify-self: start; display: inline-flex; align-items: center; gap: .5rem; font-family: var(--display); font-size: 1.75rem; font-weight: 800; letter-spacing: -.02em; text-transform: uppercase; }
.brand span { display: inline-grid; place-items: center; width: 2.2rem; height: 2.2rem; background: var(--accent); color: white; font-family: var(--mono); font-size: .85rem; }
.site-header nav { display: flex; gap: clamp(1.15rem, 2.6vw, 2.8rem); font-family: var(--mono); font-size: .65rem; letter-spacing: .08em; text-transform: uppercase; }
.site-header nav a { padding-block: .8rem; border-bottom: 1px solid transparent; }
.site-header nav a:hover { border-color: var(--signal); color: var(--signal); }
.header-action { justify-self: end; font-family: var(--mono); font-size: .64rem; text-transform: uppercase; }
.header-action span { margin-left: .5rem; color: var(--signal); }
.menu-toggle { display: none; }

.hero { min-height: calc(100svh - 5.25rem); display: grid; grid-template-columns: .95fr 1.05fr; grid-template-rows: 1fr auto; background: var(--ink); color: var(--white); }
.hero > * { min-width: 0; }
.hero-copy { padding: clamp(4rem, 7vw, 7rem) var(--gutter); display: flex; flex-direction: column; justify-content: center; }
.hero-copy h1 { max-width: 9ch; margin: 0; font-family: var(--display); font-size: clamp(5.4rem, 10vw, 10.5rem); font-weight: 900; letter-spacing: -.045em; line-height: .73; text-transform: uppercase; }
.hero-copy h1 span { color: transparent; -webkit-text-stroke: 1.5px var(--white); text-stroke: 1.5px var(--white); }
.hero-intro { max-width: 39rem; margin: 2.25rem 0; color: #c5ced1; font-size: clamp(1rem, 1.4vw, 1.2rem); }
.arrow-link { align-self: flex-start; padding-bottom: .3rem; border-bottom: 1px solid var(--signal); font-family: var(--mono); font-size: .68rem; text-transform: uppercase; }
.arrow-link span { margin-left: 1rem; color: var(--signal); }
.hero-photo { min-height: 36rem; margin: 0; position: relative; overflow: hidden; }
.hero-photo::after { content: ""; position: absolute; inset: 0; background: linear-gradient(90deg, rgba(17,23,25,.2), transparent 35%); pointer-events: none; }
.hero-photo img { filter: saturate(.72) contrast(1.08); transition: transform .7s ease; }
.hero-photo:hover img { transform: scale(1.018); }
.hero-photo figcaption { position: absolute; z-index: 1; inset: auto 0 0; display: flex; justify-content: space-between; gap: 1rem; padding: .9rem 1.15rem; background: var(--signal); color: var(--ink); font-family: var(--mono); font-size: .63rem; text-transform: uppercase; }
.hero-meter { grid-column: 1 / -1; margin: 0; display: grid; grid-template-columns: auto 1fr; align-items: center; gap: 1.5rem; padding: 1rem var(--gutter); border-top: 1px solid #455054; }
.meter-number { color: var(--signal); font-family: var(--display); font-size: 4.2rem; font-weight: 800; line-height: .8; }
.hero-meter p { max-width: 30rem; margin: 0; color: #aeb8bb; font-size: .78rem; }
.hero-meter strong { display: block; color: white; font-family: var(--mono); font-size: .66rem; letter-spacing: .1em; text-transform: uppercase; }

.week { padding: var(--section) var(--gutter) 3rem; }
.split-heading { display: grid; grid-template-columns: 1.25fr .55fr; gap: clamp(2rem, 8vw, 9rem); align-items: end; margin-bottom: clamp(3rem, 6vw, 5.5rem); }
.split-heading h2, .principles h2, .conditioning h2, .movement h2, .recovery h2 { margin: 0; font-family: var(--display); font-size: clamp(3.8rem, 7.8vw, 8.2rem); font-weight: 800; letter-spacing: -.035em; line-height: .82; text-transform: uppercase; }
.split-heading > p { max-width: 37rem; margin: 0; color: var(--muted); }
.week-board { display: grid; grid-template-columns: 1.3fr .7fr; border-block: 4px solid var(--ink); }
.week-list { list-style: none; margin: 0; padding: 0; }
.week-list li { min-height: 4.7rem; padding: .75rem 1.25rem .75rem 0; display: grid; grid-template-columns: 5rem 1fr auto; align-items: center; gap: 1rem; border-bottom: 1px solid var(--line); transition: background-color .2s, padding-left .2s; }
.week-list li:last-child { border-bottom: 0; }
.week-list li:hover { padding-left: .65rem; background: var(--white); }
.week-list time, .week-list b { font-family: var(--mono); font-size: .68rem; text-transform: uppercase; }
.week-list span { font-family: var(--display); font-size: clamp(1.4rem, 2vw, 2rem); font-weight: 700; text-transform: uppercase; }
.week-list b { color: var(--muted); font-weight: 500; }
.week-list .hard time::before { content: "●"; margin-right: .55rem; color: var(--accent); }
.week-list .quiet { color: #738086; }
.week-photo { min-height: 32rem; margin: 0; position: relative; overflow: hidden; border-left: 4px solid var(--ink); }
.week-photo img { filter: grayscale(1) contrast(1.1); }
.week-photo figcaption { position: absolute; inset: auto 0 0; padding: 1rem; background: var(--accent); color: white; font-size: .76rem; }
.advisory { margin: 1rem 0 0; color: var(--muted); font-size: .72rem; }

.workout { padding: var(--section) var(--gutter); display: grid; grid-template-columns: .7fr 1.3fr; gap: clamp(2rem, 6vw, 7rem); background: var(--accent); color: white; }
.workout-photo { min-height: 55rem; margin: 0; display: grid; grid-template-rows: 1fr auto; }
.workout-photo img { filter: grayscale(1) contrast(1.05); }
.workout-photo figcaption { padding-top: .7rem; font-family: var(--mono); font-size: .64rem; text-transform: uppercase; }
.workout-sheet { align-self: center; }
.workout .eyebrow { color: var(--signal); }
.workout h2 { margin: 0; font-family: var(--display); font-size: clamp(4.5rem, 8vw, 8rem); line-height: .82; text-transform: uppercase; }
.workout header > p:last-child { max-width: 47rem; color: #dce4ff; }
.session-meta { display: grid; grid-template-columns: repeat(3, 1fr); margin: 2rem 0; border-block: 2px solid white; }
.session-meta div { padding: .8rem; border-left: 1px solid rgba(255,255,255,.5); }
.session-meta div:first-child { border-left: 0; }
.session-meta dt { font-family: var(--mono); font-size: .62rem; letter-spacing: .08em; text-transform: uppercase; }
.session-meta dd { margin: .15rem 0 0; font-family: var(--display); font-size: 1.5rem; font-weight: 700; text-transform: uppercase; }
.exercise-list { list-style: none; margin: 0; padding: 0; border-top: 1px solid rgba(255,255,255,.55); }
.exercise-list li { min-height: 6.2rem; display: grid; grid-template-columns: 3rem 1fr auto; align-items: center; gap: 1rem; border-bottom: 1px solid rgba(255,255,255,.55); }
.exercise-no { font-family: var(--mono); color: var(--signal); font-size: .7rem; }
.exercise-list h3 { margin: 0; font-family: var(--display); font-size: clamp(1.7rem, 2.7vw, 2.7rem); line-height: 1; text-transform: uppercase; }
.exercise-list p { margin: .15rem 0 0; color: #dce4ff; font-size: .78rem; }
.exercise-list strong { font-family: var(--mono); font-size: .75rem; }
.progress-note { padding: 1rem; background: var(--signal); color: var(--ink); font-size: .8rem; }

.principles { padding: var(--section) var(--gutter); display: grid; grid-template-columns: .75fr 1.25fr; gap: clamp(3rem, 9vw, 10rem); background: var(--white); }
.principles header { position: sticky; top: 2rem; align-self: start; }
.principle-list { list-style: none; margin: 0; padding: 0; border-top: 4px solid var(--ink); }
.principle-list li { min-height: 12rem; padding: 1.5rem 0; display: grid; grid-template-columns: 6rem 1fr; gap: 1rem; border-bottom: 1px solid var(--line); }
.principle-list > li > span { font-family: var(--display); font-size: 4rem; font-weight: 700; line-height: 1; color: var(--accent); }
.principle-list h3 { margin: 0; font-family: var(--display); font-size: clamp(2rem, 3.4vw, 3.6rem); line-height: .95; text-transform: uppercase; }
.principle-list p { max-width: 49rem; margin: .7rem 0 0; color: var(--muted); }

.conditioning { display: grid; grid-template-columns: 1fr 1fr; background: var(--ink); color: white; }
.conditioning-copy { padding: var(--section) var(--gutter); }
.conditioning h2 { max-width: 8ch; }
.conditioning .eyebrow { color: var(--signal); }
.conditioning .lead { max-width: 44rem; color: #c7d0d3; font-size: 1.1rem; }
.conditioning > figure { min-height: 52rem; margin: 0; position: relative; }
.conditioning > figure img { filter: saturate(.55) contrast(1.12); }
.conditioning > figure figcaption { position: absolute; inset: auto 0 0; padding: 1rem; background: var(--signal); color: var(--ink); font-family: var(--mono); font-size: .65rem; text-transform: uppercase; }
.gear-grid { margin-top: 3rem; display: grid; grid-template-columns: 1fr 1fr; border-block: 1px solid #6c787c; }
.gear-grid article { min-height: 17rem; padding: 1.5rem 1.5rem 1.5rem 0; display: flex; flex-direction: column; }
.gear-grid article + article { padding-left: 1.5rem; border-left: 1px solid #6c787c; }
.gear-grid span, .gear-grid b { font-family: var(--mono); color: var(--signal); font-size: .64rem; letter-spacing: .08em; text-transform: uppercase; }
.gear-grid h3 { margin: 1.5rem 0 .5rem; font-family: var(--display); font-size: 2.4rem; text-transform: uppercase; }
.gear-grid p { margin: 0 0 1rem; color: #b8c2c5; font-size: .85rem; }
.gear-grid b { margin-top: auto; }

.movement { padding: var(--section) var(--gutter); display: grid; grid-template-columns: .75fr 1.25fr; gap: clamp(2rem, 7vw, 8rem); align-items: center; }
.movement figure { min-height: 46rem; margin: 0; position: relative; overflow: hidden; }
.movement figure::before { content: "HINGE"; position: absolute; z-index: 1; right: -1.4rem; top: 2rem; writing-mode: vertical-rl; color: var(--signal); font-family: var(--display); font-size: 5rem; font-weight: 800; line-height: 1; text-transform: uppercase; }
.movement figure img { filter: grayscale(.25) contrast(1.05); }
.movement h2 { max-width: 10ch; }
.movement-copy > p:not(.eyebrow, .watch-note) { max-width: 48rem; color: var(--muted); }
.cue-list { list-style: none; margin: 2.5rem 0; padding: 0; border-top: 4px solid var(--ink); }
.cue-list li { padding: 1rem 0; display: grid; grid-template-columns: 5rem 1fr; gap: 1rem; border-bottom: 1px solid var(--line); }
.cue-list span { font-family: var(--mono); color: var(--accent); font-size: .68rem; text-transform: uppercase; }
.watch-note { padding-left: 1rem; border-left: 4px solid var(--accent); font-size: .82rem; }

.recovery { padding: var(--section) var(--gutter); display: grid; grid-template-columns: .8fr .7fr 1fr; gap: clamp(2rem, 5vw, 5rem); background: #cdd7da; }
.recovery h2 { max-width: 6ch; }
.recovery figure { min-height: 42rem; margin: 0; }
.recovery figure img { filter: grayscale(1) contrast(1.05); }
.recovery-notes { border-top: 4px solid var(--ink); }
.recovery-notes article { min-height: 9rem; padding: 1.2rem 0; border-bottom: 1px solid #879397; }
.recovery-notes span { font-family: var(--display); font-size: 1.8rem; font-weight: 700; text-transform: uppercase; }
.recovery-notes p { margin: .4rem 0 0; color: #465156; font-size: .84rem; }

.notes { padding: var(--section) var(--gutter); background: var(--white); }
.story-grid { display: grid; grid-template-columns: 1.1fr .9fr .9fr; border-block: 4px solid var(--ink); }
.story-grid article { padding: 1.5rem; border-left: 1px solid var(--line); }
.story-grid article:first-child { padding-left: 0; border-left: 0; }
.story-grid article:last-child { padding-right: 0; }
.story-grid img { height: clamp(18rem, 27vw, 29rem); margin-bottom: 1.2rem; filter: saturate(.55); }
.story-grid span { font-family: var(--mono); color: var(--accent); font-size: .63rem; text-transform: uppercase; }
.story-grid h3 { margin: .7rem 0; font-family: var(--display); font-size: clamp(2rem, 3.5vw, 3.5rem); line-height: .92; text-transform: uppercase; }
.story-grid p { color: var(--muted); font-size: .85rem; }
.story-grid a { display: inline-block; margin-top: 1rem; border-bottom: 1px solid; font-family: var(--mono); font-size: .62rem; text-transform: uppercase; }
.story-grid a:hover { color: var(--accent); }

.site-footer { padding: 3rem var(--gutter); display: grid; grid-template-columns: 1fr 1.1fr .55fr .55fr; gap: 3rem; background: var(--ink); color: var(--white); }
.footer-brand { margin-bottom: 1rem; }
.site-footer p { max-width: 37rem; margin: 0; color: #aeb8bb; font-size: .78rem; }
.site-footer nav { display: grid; align-content: start; gap: .6rem; font-family: var(--mono); font-size: .64rem; text-transform: uppercase; }
.site-footer nav a:hover { color: var(--signal); }
.copyright { font-family: var(--mono); line-height: 1.8; text-transform: uppercase; }

@media (max-width: 1050px) {
  .site-header { grid-template-columns: 1fr auto; }
  .site-header nav { grid-column: 1 / -1; display: none; position: absolute; z-index: 10; top: 5.25rem; left: 0; right: 0; padding: 1rem var(--gutter); background: var(--ink); border-top: 1px solid #455054; }
  .site-header nav.is-open { display: flex; }
  .header-action { display: none; }
  .menu-toggle { display: block; justify-self: end; min-width: 4rem; min-height: 2.75rem; border: 1px solid #707b7f; background: transparent; color: white; font-family: var(--mono); font-size: .65rem; text-transform: uppercase; cursor: pointer; }
  .hero-copy h1 { font-size: clamp(5rem, 10vw, 8rem); }
  .week-board { grid-template-columns: 1fr .55fr; }
  .workout { grid-template-columns: .55fr 1.45fr; }
  .principles { grid-template-columns: .65fr 1.35fr; gap: 4rem; }
  .recovery { grid-template-columns: 1fr 1fr; }
  .recovery-heading { grid-column: 1 / -1; }
  .recovery h2 { max-width: none; }
  .site-footer { grid-template-columns: 1fr 1fr; }
}

@media (max-width: 760px) {
  .site-header nav.is-open { display: grid; grid-template-columns: 1fr 1fr; gap: .2rem 1rem; }
  .hero { min-height: auto; grid-template-columns: 1fr; }
  .hero-copy { min-height: 36rem; }
  .hero-copy h1 { font-size: clamp(5rem, 22vw, 8rem); }
  .hero-photo { min-height: 35rem; }
  .hero-meter { grid-column: 1; }
  .split-heading { grid-template-columns: 1fr; gap: 1.5rem; }
  .week-board { grid-template-columns: 1fr; }
  .week-photo { min-height: 25rem; border-left: 0; border-top: 4px solid var(--ink); }
  .workout { grid-template-columns: 1fr; }
  .workout-photo { min-height: 35rem; }
  .principles { grid-template-columns: 1fr; gap: 3rem; }
  .principles header { position: static; }
  .conditioning { grid-template-columns: 1fr; }
  .conditioning > figure { min-height: 38rem; grid-row: 1; }
  .movement { grid-template-columns: 1fr; }
  .movement figure { min-height: 38rem; }
  .recovery { grid-template-columns: 1fr; }
  .recovery-heading { grid-column: 1; }
  .recovery figure { min-height: 34rem; }
  .story-grid { grid-template-columns: 1fr 1fr; }
  .story-grid article { border-bottom: 1px solid var(--line); }
  .story-grid article:nth-child(3) { grid-column: 1 / -1; padding-inline: 0; border-left: 0; border-bottom: 0; }
  .story-grid article:nth-child(3) img { height: 28rem; }
}

@media (max-width: 520px) {
  .site-header { height: 4.5rem; }
  .site-header nav { top: 4.5rem; }
  .brand { font-size: 1.45rem; }
  .brand span { width: 1.9rem; height: 1.9rem; }
  .hero-copy { min-height: 33rem; padding-block: 3.5rem; }
  .hero-copy h1 { font-size: clamp(3.4rem, 15vw, 4.7rem); }
  .hero-photo { min-height: 30rem; }
  .hero-photo figcaption { display: grid; }
  .split-heading h2, .principles h2, .conditioning h2, .movement h2, .recovery h2 { font-size: clamp(3.4rem, 17vw, 5rem); }
  .week-list li { grid-template-columns: 3.8rem 1fr auto; gap: .5rem; padding-right: 0; }
  .week-list span { font-size: 1.25rem; }
  .week-list b { font-size: .58rem; }
  .session-meta { grid-template-columns: 1fr; }
  .session-meta div { border-left: 0; border-top: 1px solid rgba(255,255,255,.5); }
  .session-meta div:first-child { border-top: 0; }
  .exercise-list li { grid-template-columns: 2rem 1fr; padding-block: 1rem; }
  .exercise-list strong { grid-column: 2; }
  .principle-list li { grid-template-columns: 3.5rem 1fr; }
  .principle-list > li > span { font-size: 2.7rem; }
  .gear-grid { grid-template-columns: 1fr; }
  .gear-grid article + article { padding-left: 0; border-left: 0; border-top: 1px solid #6c787c; }
  .cue-list li { grid-template-columns: 4rem 1fr; }
  .story-grid { grid-template-columns: 1fr; }
  .story-grid article, .story-grid article:first-child, .story-grid article:last-child, .story-grid article:nth-child(3) { grid-column: 1; padding: 1.25rem 0; border-left: 0; }
  .story-grid img, .story-grid article:nth-child(3) img { height: 78vw; }
  .site-footer { grid-template-columns: 1fr; gap: 2rem; }
}

@media (prefers-reduced-motion: reduce) {
  html { scroll-behavior: auto; }
  *, *::before, *::after { transition-duration: .01ms !important; }
}