/* Scoped PAUSE Training; shared navigation remains governed by storefront.css. */
.training{--tr-line:#c7cfc4;--tr-soft:#e4e9de;--tr-muted:#4e6257;padding-bottom:30px}.training [id]{scroll-margin-top:24px}.training a:focus-visible,.training button:focus-visible,.training select:focus-visible,.training input:focus-visible{outline:3px solid #526d3e;outline-offset:4px}.training .tr-eyebrow,.tr-home .tr-eyebrow{font-size:12px;font-weight:750;letter-spacing:.13em;margin:0 0 18px}.tr-hero{display:grid;grid-template-columns:1.15fr 1fr;gap:60px;padding:64px 0}.training .tr-hero h1{font-size:clamp(44px,5.7vw,80px);line-height:1.03;letter-spacing:-.045em}.training .tr-intro{font-size:20px;max-width:600px;line-height:1.55;margin:24px 0}.tr-textlink{font-size:15px;font-weight:650;text-underline-offset:5px;display:inline-block;padding:12px 0}.tr-hero .tr-textlink{margin-left:18px}.tr-route{background:var(--tr-soft);border:1px solid var(--tr-line);border-radius:10px;padding:30px;align-self:center}.tr-route ol{list-style:none;padding:0}.tr-route li{display:flex;gap:20px;padding:22px 0;border-top:1px solid var(--tr-line)}.tr-route li>span{flex:0 0 23px;white-space:nowrap;font-size:14px;line-height:1.8;font-variant-numeric:tabular-nums}.tr-route strong{font-size:21px}.training .tr-route p{margin:5px 0 0}.training .tr-route .tr-eyebrow{margin-bottom:20px}.training .tr-small{font-size:14px;color:var(--tr-muted);line-height:1.5}.tr-section{padding:48px 0;border-top:1px solid var(--tr-line)}.training h2{font-size:clamp(26px,3vw,38px);line-height:1.15;letter-spacing:-.025em;margin:0 0 22px}.training h3{font-size:21px;line-height:1.25;margin:0 0 12px;letter-spacing:-.02em}.tr-section-title{display:flex;justify-content:space-between;gap:40px;align-items:flex-start;margin-bottom:28px}.tr-section-title>p{max-width:390px;margin:4px 0 0}.tr-section-title h2{margin:0}.tr-levels{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:24px;margin:0 0 30px}.tr-levels article{border-left:2px solid #a8b89e;padding:4px 18px}.training .tr-levels p{font-size:15px;margin:0}.tr-filters{display:grid;grid-template-columns:1fr 1fr 1.35fr auto;gap:18px;align-items:end;background:var(--tr-soft);padding:24px;border-radius:10px}.training label{margin:0 0 7px;letter-spacing:0;font-size:14px}.training select{font:inherit;color:#1e3b2f;background:#f8f6f0;border:1px solid #788c7b;border-radius:8px;padding:10px 36px 10px 12px;width:100%;height:48px}.training button,.training .button{min-height:48px;border-radius:8px;font-size:15px;line-height:1.35;padding:12px 18px;display:inline-flex;align-items:center;justify-content:center}.training .tr-check{display:flex;gap:10px;align-items:center;min-height:48px;margin:0}.tr-check input{width:21px;height:21px;flex:0 0 21px;accent-color:#1e3b2f}.tr-results{padding-top:26px}.tr-plan-grid{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:22px}.tr-plan{border:1px solid var(--tr-line);border-radius:10px;padding:24px;display:flex;flex-direction:column;background:#f8f6f0}.tr-plan-top{display:flex;justify-content:space-between;gap:12px;align-items:flex-start;margin-bottom:28px}.tr-plan-top>span{font-size:13px;border-bottom:1px solid #a8b89e;padding-bottom:6px}.tr-plan-top strong{font-size:46px;line-height:1;text-align:right;letter-spacing:-.035em}.tr-plan-top small{display:block;font-size:11px;font-weight:500;letter-spacing:0;margin-top:6px}.tr-plan .button{margin-top:auto;width:100%}.training .tr-note{background:var(--tr-soft);border-left:3px solid #738967;padding:24px;border-radius:0 10px 10px 0;margin:20px 0}.training .tr-note h2,.training .tr-media h2{font-size:23px}.training .tr-note p:last-child{margin-bottom:0}.tr-empty{grid-column:1/-1}.tr-muscle-filter{display:flex;align-items:end;gap:16px;margin-bottom:24px}.tr-muscle-filter>div{width:min(100%,360px)}.tr-exercise-grid{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:0 28px}.tr-exercise-card{display:block;text-decoration:none;padding:24px 4px;border-top:1px solid var(--tr-line);transition:background-color .16s}.tr-exercise-card:hover{background:var(--tr-soft)}.tr-exercise-card h3{margin:10px 0}.tr-exercise-card p{font-size:14px}.tr-exercise-card .tr-textlink{text-decoration:underline}.tr-sources{max-width:850px}.training .tr-sources h2{font-size:26px}.tr-breadcrumb{display:flex;flex-wrap:wrap;gap:10px 24px;padding:26px 0;font-size:14px}.tr-detail-head{display:block;text-align:left;padding:28px 0 16px}.training .tr-detail-head h1{font-size:clamp(36px,4.6vw,60px);letter-spacing:-.04em;max-width:880px}.tr-plan-actions{display:flex;flex-wrap:wrap;gap:12px;margin:0 0 34px}.tr-compact{padding:28px 0}.tr-week{display:flex;flex-wrap:wrap;gap:12px;list-style:none;padding:0;margin-bottom:24px}.tr-week li{background:var(--tr-soft);border:1px solid var(--tr-line);border-radius:8px;padding:12px 18px;font-size:15px}.tr-workout-list{list-style:none;padding:0;counter-reset:exercise}.tr-workout-list li{display:grid;grid-template-columns:32px minmax(0,1fr) 230px;gap:18px;border-top:1px solid var(--tr-line);padding:22px 0;align-items:start;counter-increment:exercise}.tr-workout-list li:before{content:counter(exercise,decimal-leading-zero);font-size:14px;padding-top:3px;color:var(--tr-muted)}.tr-workout-list a{font-size:20px;font-weight:700;text-underline-offset:4px}.tr-workout-list span{display:block;font-size:14px;color:var(--tr-muted);margin-top:5px}.training .tr-workout-list p{margin:0}.tr-guide{display:grid;grid-template-columns:1.2fr 1fr;gap:64px;padding:10px 0 40px}.tr-technique{list-style:none;padding:0;counter-reset:step}.tr-technique li{counter-increment:step;border-top:1px solid var(--tr-line);padding:28px 0}.tr-technique li:before{content:'0' counter(step);display:block;font-size:13px;letter-spacing:.1em;margin-bottom:12px;color:var(--tr-muted)}.training .tr-technique h2{font-size:26px;margin:0 0 14px}.training .tr-guide .tr-note{margin-top:0}.tr-note ul{padding-left:20px}.tr-note li{margin:10px 0}.tr-note ul+.tr-small{margin-top:20px}.tr-media{padding:24px 0}.tr-player iframe{width:100%;aspect-ratio:16/9;border:0;min-height:200px;margin:16px 0}.tr-video-controls{display:flex;gap:8px;flex-wrap:wrap}.tr-home{background:#e4e9de;padding:40px!important;border:1px solid #c7cfc4;border-radius:10px;margin:0 0 48px;display:grid;grid-template-columns:1.3fr 1fr;gap:36px;align-items:center}.tr-home h2{font-size:clamp(30px,3.6vw,48px);line-height:1.1;letter-spacing:-.03em}.tr-home p{max-width:520px}.tr-home .button{margin-top:8px}.sr-only{position:absolute;width:1px;height:1px;padding:0;margin:-1px;overflow:hidden;clip:rect(0,0,0,0);white-space:nowrap;border:0}
@media(max-width:1050px){.tr-filters{grid-template-columns:1fr 1fr}.tr-plan-grid{grid-template-columns:repeat(2,minmax(0,1fr))}.tr-hero{gap:30px}.tr-route{padding:24px}.tr-guide{gap:32px}}
@media(max-width:700px){.tr-hero{grid-template-columns:1fr;padding:36px 0;gap:28px}.training .tr-hero h1{font-size:48px}.training .tr-intro{font-size:18px;margin:20px 0}.tr-hero .tr-textlink{display:block;margin:10px 0 0}.tr-route{padding:22px}.tr-route li{padding:18px 0}.tr-route strong{font-size:19px}.tr-section{padding:34px 0}.tr-section-title{display:block;margin-bottom:24px}.tr-section-title>p{margin-top:16px}.tr-levels{grid-template-columns:1fr;gap:18px}.tr-filters{padding:18px;gap:16px}.tr-filters .tr-check,.tr-filters button{grid-column:1/-1}.tr-plan-grid,.tr-exercise-grid{grid-template-columns:1fr}.tr-plan{padding:22px}.tr-plan-top{margin-bottom:22px}.tr-muscle-filter{flex-direction:column;align-items:stretch}.tr-muscle-filter>div{width:100%}.tr-guide{grid-template-columns:1fr;gap:18px}.tr-workout-list li{grid-template-columns:25px minmax(0,1fr);gap:12px}.tr-workout-list li>p{grid-column:2}.tr-workout-list a{font-size:18px}.tr-home{grid-template-columns:1fr;gap:18px;padding:26px!important;margin-bottom:34px}.training .tr-note{padding:20px}.tr-detail-head{padding-top:12px}.tr-plan-actions .button{flex:1 1 130px}.training .tr-print{width:100%}}
@media(max-width:360px){.tr-filters{grid-template-columns:1fr}.training .tr-hero h1{font-size:43px}.tr-plan-top>span{font-size:12px}}
@media print{.pause-header,.pause-footer,.tr-plan-actions,.tr-breadcrumb,.tr-video,dialog{display:none!important}.pause-public .wrap{max-width:none;padding:0}.training{font-size:11pt}.tr-workout{break-inside:avoid}.tr-section{padding:18px 0}.tr-workout-list li{padding:9px 0}.training a{text-decoration:none}.training .tr-detail-head h1{font-size:30pt}.tr-note{background:white!important}.tr-print{display:none!important}}