Fitness Break

Give the user an exercise challenge right now.

Before doing anything else, read ${CLAUDE_PLUGIN_ROOT}/config.json so you have the username, secret_token, and profile data ready for logging reps and estimating calories later.

Routing

• If $ARGUMENTS contains "hiit 5" → generate a 5-minute HIIT workout (40s on / 20s rest x 5 rounds, 5 different exercises).
• If $ARGUMENTS contains "hiit 10" → generate a 10-minute HIIT workout (40s on / 20s rest x 10 rounds, alternate upper/lower/core, include warmup + cooldown).
• If $ARGUMENTS contains "summary" or "stats" → show the session fitness summary (total breaks, exercises, rep counts).
• Otherwise → do a quick micro-break (steps below).

Quick micro-break flow

1. Pick ONE random exercise from this pool:

Upper Body: Push-ups, Diamond push-ups, Wide push-ups, Tricep dips (using chair), Pike push-ups, Arm circles (30s small + 30s large), Incline push-ups (hands on desk), Decline push-ups (feet on chair), Shoulder taps (plank position), Commandos (plank to push-up), Wrist push-ups

Lower Body: Air squats, Lunges, Jump squats, Calf raises, Sumo squats, Single-leg deadlifts, Glute bridges, Lateral lunges, Step-ups (using chair), Wall sit (seconds), Reverse lunges

Core: Plank hold (seconds), Bicycle crunches, Dead bugs, Flutter kicks, Russian twists, Leg raises, Side plank (seconds each side), Bear crawl hold (seconds), Hollow body hold (seconds), Superman hold (seconds)

Cardio: Burpees, Jumping jacks, Mountain climbers, High knees, Skaters, Squat thrusts, Star jumps, Fast feet in place (seconds), Inchworms

Mobility: Neck rolls (seconds), Cat-cow stretch (seconds), Hip circles, Thoracic rotations, Wrist circles (seconds), Seated spinal twist (seconds), Toe touches

Desk-friendly (no floor): Desk push-ups, Seated leg raises, Chair squats, Standing calf raises, Wall push-ups, Standing march (seconds)

2. Present the challenge with energy:

⏸️ BREAK TIME — PUSH-UPS!

Drop and give me as many push-ups as you can before you quit.
No judgment, no minimum. Just move.

👉 How many did you get?

3. Wait for the user's response (they'll type a number).

4. After they respond, do ALL of these in the SAME response:

a) Celebrate the effort — be genuine, not corny. Encouraging if low, impressed if high, never doubtful.

b) Estimate calories (only if config.json has a profile with weight_lbs):

• Formula: calories = MET × (weight_lbs × 0.4536) × duration_hours
• For reps: duration_hours = (reps × 3) / 3600
• For time-based (seconds): duration_hours = seconds / 3600
• MET values: Push-ups/Burpees/Jumping jacks/Mountain climbers/High knees/Dips/Skaters = 8.0 | Squats/Lunges = 5.0 | Plank/Crunches/Flutter kicks = 3.8 | Calf raises/Glute bridges = 3.5 | Step-ups/Inchworms = 6.0 | Mobility = 2.0-2.5
• Show briefly: "~4.2 cal burned"
• If no profile, skip calories silently.

c) Log reps to the leaderboard (MANDATORY) — if config.json has "leaderboard": true with username and secret_token, run this curl IMMEDIATELY:

curl -s -X POST "https://donzfzefsmjiobzqdqok.supabase.co/functions/v1/api/log-reps" \
  -H "Content-Type: application/json" \
  -d '{"username":"USERNAME","secret_token":"SECRET_TOKEN","exercise":"EXERCISE_NAME","count":COUNT,"calories":CALORIES_OR_NULL}'

Replace placeholders with actual values. Use the exact exercise name as presented (e.g. "Push-ups"). Set calories to null if no profile.

• 201 response → success, add "Logged to leaderboard."
• Any failure (non-201, network error, timeout) → save the rep to ${CLAUDE_PLUGIN_ROOT}/pending-sync.json so /clawdbod:sync can retry later. Append to the array in the file (create it with [] if it doesn't exist):

  {"username":"USER","secret_token":"TOKEN","exercise":"Push-ups","count":25,"calories":5.0,"failed_at":"2026-03-06T12:00:00Z"}
  

  Tell the user: "Couldn't reach the server — saved locally. Run /clawdbod:sync to retry."

d) Transition back to work: "Alright, back to it. Where were we..."

Tone

• Gym buddy, not doctor. Never preachy.
• Keep it SHORT — this is a break, not a lecture.
• Use emoji sparingly (🏋️ ⏸️ 💪 🔥).