Array
(
[0] => Array
(
[id] => 54287
[training] => 269
[title] => Bodybuilding
[day] => 1695722815
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Beast to Front Steps
[2] => - Yoga Push Ups
[3] => - Thoracic + Lower Back Stretch
[4] => - Side-Lying Shoulder Mobilization
[5] => 2 Rounds:
[6] => - Stiff Leg Dead Bug
[7] => 2 Rounds:
[8] => - Skipping
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Amrap - 7' : Push Pump
[content] => Array
(
[0] => 10 Hand Release Push Ups
[1] => 1 Barbell Skullcrusher 21
[2] => Descanso 30''/45'' entre rondas
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => false
)
[2] => Array
(
[title] => Complete in 12' : Lower Body
[content] => Array
(
[0] => Completar 1 Set:
[1] => 15 Barbell Deadlift (Barra vacía/Liviano)
[2] => Completar 2 Sets:
[3] => 12 Barbell Deadlift (Moderado)
[4] => Completar 3-4 Sets:
[5] => 10 Barbell Deadlift (Desafiante)
[6] => Completar 20-15-10:
[7] => - DKB Romanian Deadlift
[8] => - Glute Bridge Hold + Abductions
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
)
[3] => Array
(
[title] => Complete in 12' : Upper Body
[content] => Array
(
[0] => Completar 1 Set:
[1] => 15 Bench Press (Barra vacía/Liviano)
[2] => Completar 2 Sets:
[3] => 12 Bench Press (Moderado)
[4] => Completar 3 Sets:
[5] => 10 Bench Press (Desafiante)
[6] => Amrap el tiempo restante:
[7] => 12 DKB Bench Flys
[8] => Descanso 20''
[9] => 12 Lateral Flys
[10] => Descanso lo necesario
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
)
[4] => Array
(
[title] => Amrap - 7' : Lower Body Pump
[content] => Array
(
[0] => 20'' Banded Wall Squat Hold + Abduction
[1] => 20'' Glute Bridge Hold + Abductions
[2] => 10/10 Banded Clamshell
[3] => Descanso lo necesario entre rondas
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
)
)
[is_rest_day] =>
)
[1] => Array
(
[id] => 54273
[training] => 91
[title] => Lower Body
[day] => 1695722815
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Squat + Thoracic Rotation
[2] => - InchWorm
[3] => 2 Rounds:
[4] => - Hip Thrust Hold
[5] => - Lateral Tuck to Toe Touch
[6] => 2 Rounds:
[7] => - Cossacks
[8] => - Squat Jump
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Complete 2 Rounds in 7' : Bodyweight
[content] => Array
(
[0] => 10 Duck Walk
[1] => 20 Sprawl Jumps
[2] => 30'' Machine
[3] => 40 Squat + Calf Raises
[4] => 50 Touchdowns
[5] => 60'' Machine
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 4
)
[2] => Array
(
[title] => Complete in 12' : Banded Intro
[content] => Array
(
[0] => Completar 1 a 6:
[1] => - Banded Air Squats
[2] => - Banded Lunges x2
[3] => Completar 6 a 10:
[4] => - Seated Banded Abduction
[5] => - Banded Plank Jack
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 2
)
[3] => Array
(
[title] => Amrap for Quality in 12'
[content] => Array
(
[0] => 8 Barbell Deadlift
[1] => 6/6 KB Single-Leg Box Ham Curl
[2] => 10 Banded Reverse Hypers
[3] => 8/8 TRX Cossacks
[4] => 10/10 Banded Quadruped Straight Leg Circles
[5] => Descanso 30''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => false
)
[4] => Array
(
[title] => 40'' ON/20'' OFF x 7' : HIIT
[content] => Array
(
[0] => '1: MB Box Step Ups
[1] => '2: Cossacks
[2] => '3: MB Skater Hops
[3] => Último Minuto:
[4] => - MB Toe Taps
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 420
[workout] => 40
[rest] => 20
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
)
)
[is_rest_day] =>
)
[2] => Array
(
[id] => 54251
[training] => 275
[title] => Combat
[day] => 1695722815
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Windmill Plank
[2] => - Back Extensions
[3] => 2 Rounds:
[4] => - Lateral Lunges
[5] => - Air Squat
[6] => 2 Rounds:
[7] => - Sit Ups
[8] => V-Sit Ups
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Complete 3 Rounds in 7' : Fighter's Midline
[content] => Array
(
[0] => 8/8 Bumper Russian Twist + Press
[1] => 6/6 Bumper Dead Bug
[2] => 10 Bumper Overhead Sit-Ups
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 420
)
)
[score] =>
[category] => Fighter's
[fatigue] => 4
[frecuency] => 3
)
[2] => Array
(
[title] => Every 3' x 12' : Bodyweight
[content] => Array
(
[0] => 10/10 Guard Squat Dodges +
[1] => Cross
[2] => 20'' Lateral Skipping +
[3] => Sprawls (Cada 2 metros de Skipping hago un Sprawl y vuelvo hacia el otro lado)
[4] => 20 Jab (Rápidos)
[5] => 20'' Touchdowns
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 720
[workout] => 180
)
)
[score] =>
[category] => Bodyweight
[fatigue] => 4
[frecuency] => 4
)
[3] => Array
(
[title] => Complete 4 Rounds in 12' : KO Power
[content] => Array
(
[0] => 3 Bench Press (Pesado)
[1] => 6/6 Banded Landmine Punch (Velocidad)
[2] => 20/20 Banded Punches
[3] => Descanso 1'
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] => KO
[fatigue] => 4
[frecuency] => 3
)
[4] => Array
(
[title] => 20'' ON/10'' OFF x 7' : Cardio
[content] => Array
(
[0] => - Push Ups ó
[1] => Plyo Push Ups
[2] => - KB Ballistic Row
[3] => - Single-Leg Pallof Press (Izq/Der)
[4] => - Banded Punch Row
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 420
[workout] => 20
[rest] => 10
)
)
[score] =>
[category] => Cardio
[fatigue] => 4
[frecuency] => 5
)
)
[is_rest_day] =>
)
[3] => Array
(
[id] => 54243
[training] => 89
[title] => Full Body
[day] => 1695722815
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Cossacks
[2] => - Rotational Lunges
[3] => - Yoga Push Ups
[4] => - Squat + Thoracic Rotation
[5] => 2 Rounds:
[6] => - Stiff Leg Dead Bug
[7] => 2 Rounds:
[8] => - Heidens
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Complete 2 Rounds in 7' : Two-Way
[content] => Array
(
[0] => 10 Barbell Shoulder Press *
[1] => 20 TRX Squat
[2] => 10 Barbell Shoulder Press *
[3] => 40 Jumping Jacks
[4] => 10 Barbell Shoulder Press *
[5] => 60 Mountain Climbers
[6] => *La segunda ronda reemplazo por:
[7] => - Hang Power Clean
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 420
)
)
[score] =>
[category] => One
[fatigue] => false
[frecuency] => 5
)
[2] => Array
(
[title] => Complete in 12' : Everyday Hero
[content] => Array
(
[0] => Buy-In: 4 Rondas:
[1] => 4 Hang Power Clean
[2] => 8 Barbell Deadlift
[3] => Amrap el tiempo restante:
[4] => 4 Push Up to Side Kick Through
[5] => 6 Hand Release Push Ups
[6] => 8 Pike Push Ups
[7] => Descanso 20''/30'' entre ronda
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 5
)
[3] => Array
(
[title] => Complete in 12' : Barbell
[content] => Array
(
[0] => Completar 4 Rondas:
[1] => 5 Box Jumps
[2] => 1 Hang Power Clean
[3] => 1 Barbell Front Squat
[4] => Luego, completar 3 Rondas:
[5] => 5 Box Jumps
[6] => 10 Sit-Ups
[7] => Luego, completar 2 Rondas:
[8] => 5 Barbell Push Press
[9] => 10 Barbell Bent Over Row
[10] => 10 Barbell High Pulls
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 5
)
[4] => Array
(
[title] => Amrap - 7' : Intro
[content] => Array
(
[0] => 20'' Mountain Climbers
[1] => 5 Yoga Push Ups
[2] => 2/2 Side Kick Through
[3] => 10 Bumper Ground To Overhead
[4] => Descanso 20''/30'' entre rondas
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 2
)
)
[is_rest_day] =>
)
[4] => Array
(
[id] => 54229
[training] => 271
[title] => HIIT
[day] => 1695722815
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Toy Soldiers
[2] => - Loaded Best To Front Steps
[3] => 2 Rounds:
[4] => - Plank Seesaw
[5] => - Russian Twist (Sin Peso)
[6] => 2 Rounds:
[7] => - Air Squat
[8] => - Lunges
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => 40'' ON/20'' OFF x 7' : Flow + No impact
[content] => Array
(
[0] => '1: Loaded Best To Front Steps
[1] => '2: Loaded Beast to Kick Through
[2] => '3: Quadruped KB Drag
[3] => Último Minuto:
[4] => - Shoulder Taps
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 420
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 2
)
[2] => Array
(
[title] => 30'' ON/30'' OFF x 12' : Intro
[content] => Array
(
[0] => '1: Platform Lateral Skipping
[1] => '2: Air Squat + Reverse Lunge
[2] => '3: Platform Touchdowns
[3] => '4: Jumping Jacks
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 720
[workout] => 30
[rest] => 30
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 1
)
[3] => Array
(
[title] => 40'' ON/20'' OFF x 12' : Traditional DB
[content] => Array
(
[0] => '1: DDB Skier Swings
[1] => '2: SDB Devil Press
[2] => '3: SDB Goblet Squat
[3] => '4: SDB Single-Arm Thruster
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 720
[workout] => 40
[rest] => 20
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 4
)
[4] => Array
(
[title] => 40'' ON/20'' OFF x 7' : Unilateral Sport
[content] => Array
(
[0] => '1: Bulgarian Squat
[1] => '2: Heidens
[2] => '3: Lunges + Runner Hops
[3] => Último Minuto:
[4] => - Shoulder Taps
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 420
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 4
)
)
[is_rest_day] =>
)
[5] => Array
(
[id] => 54222
[training] => 90
[title] => Midline
[day] => 1695722815
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5''OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Bird Dogs
[2] => - Stiff Leg Dead Bug
[3] => 2 Rounds:
[4] => - Side Plank
[5] => - Lateral Hip Raises
[6] => 2 Rounds:
[7] => - Air Squat + Kickback
[8] => - Sprawl
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Complete 2 Rounds in 7' : Midline Stone
[content] => Array
(
[0] => Completar 30-30:
[1] => - Heel Touches (Por lado)
[2] => - Bike Sit Up (Por lado)
[3] => Completar 20-20:
[4] => - Reverse Crunches
[5] => - Bumper Russian Twists (Por lado)
[6] => Completar 10-10:
[7] => - Knees To Elbow
[8] => - Lemon Squeeze
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => false
)
[2] => Array
(
[title] => Amrap - 12' : Structure
[content] => Array
(
[0] => 20'' DKB Farmer March
[1] => 6/6 DKB Dead Bug
[2] => 15'' SKB Flutter Kicks
[3] => 6 Back Extensions
[4] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => false
)
[3] => Array
(
[title] => Complete 6 Rounds in 12' : StrongFit
[content] => Array
(
[0] => 6 DKB Front Squat (Desafiante)
[1] => 5 Gumbo V-Sit Ups
[2] => 12/12 Shoulder Taps
[3] => 40'' Plank Hold
[4] => Último Minuto:
[5] => - Max Tall Plank
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
)
[4] => Array
(
[title] => Complete in 7' : Midline On Fire
[content] => Array
(
[0] => 70 Bike Sit Up
[1] => 60'' Plank Hold
[2] => 50 Crunches
[3] => 40 Alt. Tuck Ups
[4] => 30 Sit-Ups
[5] => 20 Knee-In Twist
[6] => 10 Leg Levers
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
)
)
[is_rest_day] =>
)
[6] => Array
(
[id] => 54104
[training] => 302
[title] => Full Force
[day] => 1695722815
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Swivels
[2] => - Squat + Thoracic Rotation
[3] => 2 Rounds:
[4] => - Single-Leg Deadlift (Izq)
[5] => - Single-Leg Deadlift (Der)
[6] => 2 Rounds:
[7] => - Ring Row
[8] => - Ring Row Hold
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Amrap - 7' : Triple Pull
[content] => Array
(
[0] => 8/8 DKB Alt High Pulls
[1] => 5 Romanian Deadlifts
[2] => 10 SDB Pullover
[3] => Descanso lo necesario
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => false
)
[2] => Array
(
[title] => Amrap - 12' : Squat + Pull
[content] => Array
(
[0] => Super Serie:
[1] => 5 Barbell Front Squat
[2] => 5 Strict Pull Ups
[3] => Descanso lo necesario
[4] => Puedo usar peso en los Pull Ups si lo necesito.
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => false
)
[3] => Array
(
[title] => Amrap - 12' : Tri Series
[content] => Array
(
[0] => Tri Serie:
[1] => 5 Barbell Back Squat
[2] => 12 Reverse Flys
[3] => 12 Lateral Flys
[4] => Descanso lo necesario
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => false
)
[4] => Array
(
[title] => Amrap - 7' : Push + Legs
[content] => Array
(
[0] => 6 Bench 2-Way Triceps Extensions + 2-Way Pullover
[1] => 8/8 TRX Single-Leg Squat
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => false
)
)
[is_rest_day] =>
)
[7] => Array
(
[id] => 53951
[training] => 95
[title] => Cardio
[day] => 1695722815
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Beast to Front Steps
[2] => - Swivels
[3] => 2 Rounds:
[4] => - Gumbo Tuck Ups
[5] => - Lemon Squeeze
[6] => 2 Rounds:
[7] => - Walkout
[8] => - Heidens
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => 40'' ON/20'' OFF x 7' : Traditional HIIT
[content] => Array
(
[0] => '1: Bumper Ground To Overhead
[1] => '2: Bumper In-Out
[2] => '3: Machine
[3] => Último Minuto:
[4] => - Sprawl to Bumper
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 420
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
)
[2] => Array
(
[title] => Complete in 12' : Lower
[content] => Array
(
[0] => 00:00-02:00 Cada Minuto:
[1] => '1: 40'' Machine
[2] => '2: 40'' Machine
[3] => 02:00-12:00 Amrap:
[4] => 30'' Platform Step Up + Squat Jump
[5] => 4/4 Barbell Front Rack Lunges
[6] => 5 Platform Lateral Skipping
[7] => 6 Barbell Sumo Deadlift
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 4
)
[3] => Array
(
[title] => 40'' ON/20'' OFF x 12' : Extreme HIIT
[content] => Array
(
[0] => '1: Loaded Beast to Kick Through
[1] => '2: Machine
[2] => '3: SKB Swing (Hardstyle)
[3] => '4: DKB Deadlift
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 720
[workout] => 40
[rest] => 20
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 5
)
[4] => Array
(
[title] => Every Minute x 7' : Intro
[content] => Array
(
[0] => '1: 10 Banded Side Steps + Jumping Squat
[1] => '2: 30'' Banded Touchdowns
[2] => '3: 10 Banded Reverse Lunges
[3] => Último Minuto:
[4] => - 10 Banded Plank Jack
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 420
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 1
)
)
[is_rest_day] =>
)
[8] => Array
(
[id] => 53908
[training] => 94
[title] => BIGGinners
[day] => 1695722815
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Toy Soldiers
[2] => - Swivels
[3] => 2 Rounds:
[4] => - Crunches
[5] => - Tall Plank
[6] => 2 Rounds:
[7] => - Air Squat
[8] => - Jumping Jacks
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Amrap - 7' : Primary Movements
[content] => Array
(
[0] => 5 Good Morning
[1] => 4 Goblet Biceps Curls
[2] => 5 Goblet Squat
[3] => 10'' Tall Plank
[4] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 1
)
[2] => Array
(
[title] => Amrap - 12' : Lower + Upper
[content] => Array
(
[0] => 4/4 DKB Farmer Walking Lunges
[1] => 5 DKB Row
[2] => 4 Touchdowns
[3] => 5 Goblet Shoulder Press
[4] => 5''/10'' Squat Hold
[5] => Descanso 30''
)
[desc] =>
[mode] => Array
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[amrap] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 2
)
[3] => Array
(
[title] => Complete in 12' : Cardio
[content] => Array
(
[0] => Completar 2 Rondas:
[1] => 20'' Heidens
[2] => 20'' Plank Get Up
[3] => Descanso 30''/40''
[4] => Luego, Amrap:
[5] => 4 Goblet Thrusters
[6] => 20'' Machine
[7] => 4 SKB Sumo Deadlift High Pull
[8] => 20'' Machine
[9] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
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[4] => Array
(
[title] => Amrap - 7' : Bodyweight
[content] => Array
(
[0] => 5 Squats In & Out
[1] => 10'' Mountain Climbers
[2] => 4/4 Plank Get Up
[3] => 10'' Flutter Kicks
[4] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
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[is_rest_day] =>
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[9] => Array
(
[id] => 53882
[training] => 97
[title] => Strength
[day] => 1695722815
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Alt. Tall Windmill Plank
[2] => - Beast to Front Steps
[3] => 2 Rounds:
[4] => - Tall Plank
[5] => - Lateral V-Sit Ups
[6] => 2 Rounds:
[7] => - Reverse Lunge
[8] => - Ring Row
)
[desc] =>
[mode] => Array
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[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => 2
[frecuency] => false
)
[1] => Array
(
[title] => Complete 3 Rounds in 7' : Full Body Accessory
[content] => Array
(
[0] => 8 DKB Front Squat
[1] => 4/4 Renegade Rows
[2] => 20'' Hanging Hollow Hold
[3] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => false
)
[2] => Array
(
[title] => Complete in 12' : Upper Building
[content] => Array
(
[0] => Aumento o mantengo un peso desafiante
[1] => Completar 5 Sets:
[2] => 4 Weighted Strict Pull Ups
[3] => Descanso lo necesario
[4] => Si me sobra tiempo, Amrap:
[5] => 8 Seated DDB Arnold Press
[6] => 8 Box Dips
[7] => 10'' Star Plank
[8] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
)
[3] => Array
(
[title] => Complete in 12' : Lower Building
[content] => Array
(
[0] => Aumento o mantengo un peso desafiante
[1] => Completar 5 Sets:
[2] => 4 Barbell Back Squat
[3] => Descanso lo necesario
[4] => Si me sobra tiempo, Amrap:
[5] => 6/6 Single-Leg Box Ham Curl
[6] => 8/8 Pulse Lunges
[7] => 20/20 Mountain Climbers
[8] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
)
[4] => Array
(
[title] => Complete in 7' : Lower Body Accessory
[content] => Array
(
[0] => 00:00-06:00 Amrap:
[1] => 6/6 Goblet Box Step Up
[2] => 5/5 Goblet Reverse Lunges
[3] => 10''/10'' Side Plank
[4] => 06:00-07:00 Mantener:
[5] => Max Banded Squat Hold
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => false
)
)
[is_rest_day] =>
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[10] => Array
(
[id] => 53875
[training] => 98
[title] => FBA
[day] => 1695722815
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Swivels
[2] => - Mountain Climbers
[3] => 2 Rounds:
[4] => - Plank Get Ups
[5] => - Skipping
[6] => 2 Rounds:
[7] => - MB Ground To Overhead
[8] => - MB Push Ups
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Every 30'' x 7' : Hi-Fi
[content] => Array
(
[0] => 4 MB Skater Hops (Distancia)
[1] => 3 MB Front Squats
[2] => 2 Box Jumps
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 420
[workout] => 30
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 5
)
[2] => Array
(
[title] => Complete 3 Rounds in 12' : OG
[content] => Array
(
[0] => 20 Barbell Front Squat
[1] => 20 Knees To Elbow
[2] => 20 DKB Push Press
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 4
)
[3] => Array
(
[title] => Complete in 12' : KB Metcon
[content] => Array
(
[0] => 30 Russian Swing
[1] => 30 Push Ups
[2] => 30 Sit Ups
[3] => 30 SKB Push Jerk
[4] => 20 Box Jumps
[5] => 20 Goblet Lunges (x2)
[6] => 20 SKB Thruster
[7] => 20 SDB Devil Press
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 5
)
[4] => Array
(
[title] => Complete 20-15-10 in 7' : Finisher
[content] => Array
(
[0] => - Hang Squat Clean
[1] => - Burpees Over The Bar
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 5
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)
[is_rest_day] =>
)
[11] => Array
(
[id] => 53861
[training] => 92
[title] => Sport
[day] => 1695722815
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Toy Soldiers
[2] => - Over the Hurdle
[3] => 2 Rounds:
[4] => - Shoulder Taps
[5] => - Plank Hold
[6] => 2 Rounds:
[7] => - Mountain Climbers
[8] => - Burpees
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Every Minute x 7' : Unilateral Upper Power
[content] => Array
(
[0] => 3 SDB Dead Snatch
[1] => 10'' SKB Overhead March
[2] => 6 SKB Push Jerk
[3] => Una ronda por brazo
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 420
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 4
)
[2] => Array
(
[title] => Every 2' x 12' : Bodyweight + Machine
[content] => Array
(
[0] => 4 Squat Jump
[1] => 5 Burpee
[2] => 6 Sprawl
[3] => 7 Toes to Bar
[4] => Hasta los 90'' Machine
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 720
[workout] => 120
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 5
)
[3] => Array
(
[title] => Every 90'' x 12' : Legs Power
[content] => Array
(
[0] => 4/4 Tempo DKB Bulgarian Squats (Down)
[1] => 4/4 Reverse Lunge
[2] => 2/2 Jumping Lunges
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 720
[workout] => 90
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 4
)
[4] => Array
(
[title] => Every Minute x 7' : Intermittent
[content] => Array
(
[0] => '1: 20'' Burpees Over The Bar
[1] => 20'' Skipping to Hurdle Hop Over
[2] => 2: 20'' Banded Jumping Jacks
[3] => 20'' Banded Jumping Jack + Sprawls + Plank Jack
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 420
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => 5
)
)
[is_rest_day] =>
)
[12] => Array
(
[id] => 53769
[training] => 96
[title] => Upper Body
[day] => 1695722815
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Scapular Push Ups
[2] => - Happy-Angry Cat
[3] => 2 Rounds:
[4] => - Windmill Plank (Der)
[5] => - Windmill Plank (Izq)
[6] => 2 Rounds:
[7] => - Sprawl
[8] => - Balancing Push Ups
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Amrap - 7' : Flow + Mobility
[content] => Array
(
[0] => 00:00-03:00 Amrap:
[1] => 20'' Bird Dogs
[2] => 20'' Scapular Push Ups
[3] => 10'' Stiff Leg Dead Bug
[4] => 03:00-07:00 Amrap:
[5] => 20'' Quadruped Shoulder Taps
[6] => 8/8 Side Kick Through
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => 3
)
[2] => Array
(
[title] => Every Minute x 12' : Complex + Machine
[content] => Array
(
[0] => A: 5 Hang Power Clean and Push Press
[1] => Hasta los 40'' Legless Bike
[2] => B: 2 Barbell Bent Over Row
[3] => 3 Power Clean
[4] => Hasta los 40'' Supine Grip Legless Row
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 720
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 4
)
[3] => Array
(
[title] => 40'' ON/20'' OFF x 12' : HIIT
[content] => Array
(
[0] => '1: DKB Push Press
[1] => '2: Russian Swing
[2] => '3: MB Ground To Overhead
[3] => '4: Sprawl + Jumping Jack
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 720
[workout] => 40
[rest] => 20
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 4
)
[4] => Array
(
[title] => Amrap - 7' : Upper Pump
[content] => Array
(
[0] => A: 20 Banded Front Flys
[1] => 20 Banded High Pull
[2] => 20 Banded Hammer Biceps Curls
[3] => B: 20 Banded Pull Down
[4] => 30 Banded Triceps Push Down
[5] => Objetivo: +4 Rondas
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 420
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
)
)
[is_rest_day] =>
)
)