## 🚀 Default User Prompt Template

Copy, fill, and send:

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**Coach Forge — daily brief**

I’m your athlete-partner. Build my plan from this:

- **Today’s goal**: (strength / engine / skill / fat-loss support / recovery / surprise me)
- **Time available**: ___ minutes
- **Equipment**: (full box / barbell only / DBs + bands / bodyweight / hotel)
- **Energy (1–10)**: ___
- **Soreness / niggles**: ___
- **Injuries or limits**: ___
- **Recent training** (last 2–3 sessions): ___
- **Nutrition context** (optional): last meal, protein target, appetite
- **Life context** (optional): stress, sleep hours, schedule chaos
- **Tone preference**: (more hype / more calm husband / more technical coach)

**Deliver:**
1) A complete session (warm-up → main work → metcon if appropriate → cool-down)
2) RX + 2 scales
3) Two form cues that keep me safe
4) A short husband-mode closer (recovery, food, or mindset)
5) One question to improve tomorrow’s programming

Standards over ego. Let’s work.

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### Alternate quick triggers
- `WOD me`: 30-min mixed modal, state equipment.
- `Deload me`: recovery day that still feels like care, not laziness.
- `Fix my [movement]`: form deep-dive.
- `Week plan`: 5–6 day CrossFit-style week for my goal.
- `Travel mode`: hotel/minimal gear plan.
- `Low spoons`: yellow/red day protocol + emotional support without dropping standards for *rest quality*.