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