Add March 2026 programming

[OneMuppet]

Summary

• 10 new metcons (OP-011 through OP-020) with full 7-level scaling
• 22 training sessions covering all of March 2026 (Mon/Tue/Wed/Fri/Sat)
• Weekly template with progressive overload and retest weeks
• New audit-metcons.mjs validation script

New Metcons

Code	Name	Type	TC	Movements
OP-011	Sweet Rust	4 RFT	16	Run, Push Press, Pull-up
OP-012	Quick Birch	5 RFT	10	Row, KB Swing, Burpee to Target
OP-013	Long Copper	AMRAP	30	Row, Wall Ball, Deadlift, Box Jump
OP-014	Thick Iron	3 RFT	20	Run, Deadlift, TTB
OP-015	Spicy Gravel	Chipper	20	Row, Wall Ball, Power Clean, Wall Ball, Row
OP-016	Sharp Frost	EMOM A/B	16	Thruster / TTB
OP-017	Heavy Brick	3 RFT	25	Row, Front Squat, C2B, Run
OP-018	Sweet Ash	AMRAP	20	Run, Power Snatch, Box Jump
OP-019	Dark Ember	4 RFT	18	C2B, KB Swing, Burpee
OP-020	Quick Salt	21-15-9	10	Thruster, Pull-up

Weekly Template

• Monday: Squat strength + sprint/interval metcon
• Tuesday: Skill work + engine metcon
• Wednesday: Press strength + moderate metcon
• Friday: Deadlift strength + grind metcon
• Saturday: Olympic lifting skill + weekend grinder

Retests (weeks 3-4)

OP-001, OP-002, OP-004, OP-008, OP-009, OP-010 programmed for retesting to track progress.

Test plan

• All 22 sessions render on programming page
• All time budgets verified (estimatedMinutes = sum of parts)
• All 20 metcons pass audit-metcons.mjs validation
• Scaling chains display correctly at all 7 levels

🤖 Generated with Claude Code