Array
(
[0] => Array
(
[id] => 51422
[training] => 91
[title] => Lower Body
[day] => 1680360417
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - InchWorm
[2] => - Loaded Best To Front Steps
[3] => 2 Rounds:
[4] => - Back Extension + Abduction
[5] => - Lateral Tuck to Toe Touch
[6] => 2 Rounds:
[7] => - Sprawl
[8] => - Squats In & Out
)
[desc] =>
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[total] => 240
[workout] => 60
)
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[score] =>
[category] =>
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[1] => Array
(
[title] => Every Minute x 6' : Unilateral
[content] => Array
(
[0] => 5/5 Landmine Single-Leg Deadlift (pesado)
[1] => 20'' Banded Monster Walk
[2] => Frecuencia Cardíaca: Media
)
[desc] =>
[mode] => Array
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[emom] => Array
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[total] => 360
[workout] => 60
)
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[score] =>
[category] =>
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)
[2] => Array
(
[title] => Amrap for Quality in 12'
[content] => Array
(
[0] => 8 Barbell Back Squat
[1] => 6/6 Bouncing Curtsy Lunges
[2] => 30'' Banded Monster Walk
[3] => 6/6 Goblet Lateral Box Step Up
[4] => 10 Banded Tuck Ups + Abduction
[5] => Descanso 40''
[6] => Fatiga Muscular: Alta
)
[desc] =>
[mode] => Array
(
[amrap] => Array
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[total] => 720
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[score] =>
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[fatigue] =>
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[3] => Array
(
[title] => 40'' ON/20'' OFF x 12' : HIIT
[content] => Array
(
[0] => '1: 20''/20'' Platform Up kicks
[1] => '2: Platform Skipping In & Out
[2] => '3: 20''/20'' Platform Squat Knee Up
[3] => '4: Platform Surfer Hops
[4] => Frecuencia Cardíaca: Alta
)
[desc] =>
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[total] => 720
[workout] => 40
[rest] => 20
)
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[score] =>
[category] =>
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[frecuency] =>
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[4] => Array
(
[title] => Amrap - 6' : Glute Burn
[content] => Array
(
[0] => 10/10 Banded Quadruped Kickback
[1] => 10/10 Quadruped Straight Leg Circles
[2] => 15 Banded Hip Thrust Abduction
[3] => Fatiga Muscular: Alta
)
[desc] =>
[mode] => Array
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[total] => 360
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[score] =>
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[1] => Array
(
[id] => 51299
[training] => 96
[title] => Upper Body
[day] => 1680360417
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Squat Thoracic Rotation
[2] => - Alt. Tall Windmill Plank
[3] => 2 Rounds:
[4] => - Plank Get Up
[5] => - Back Extensions
[6] => 2 Rounds:
[7] => - Plank Jack
[8] => - Skipping In & Out
)
[desc] =>
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[total] => 240
[workout] => 60
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[score] =>
[category] =>
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[frecuency] =>
)
[1] => Array
(
[title] => Amrap - 6' : Intro
[content] => Array
(
[0] => 8 Goblet Biceps Curls
[1] => 15'' Plank Seesaw
[2] => 8 Goblet Shoulder Press
[3] => Descanso 20''
[4] => Frecuencia Cardíaca: Baja
)
[desc] =>
[mode] => Array
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[amrap] => Array
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[total] => 360
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[score] =>
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[2] => Array
(
[title] => 40'' ON/20'' OFF x 12' : HIIT
[content] => Array
(
[0] => '1: Bumper Ground To Overhead
[1] => '2: Legless Bike
[2] => '3: Bumper Russian Twist + Press
[3] => '4: Supine Grip Legless Row
[4] => Frecuencia Cardíaca: Alta
)
[desc] =>
[mode] => Array
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[tabata] => Array
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[total] => 720
[workout] => 40
[rest] => 20
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[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[3] => Array
(
[title] => Every 2' x 12' : Bodyweight
[content] => Array
(
[0] => 6 Burpees
[1] => 10/10 Grasshoppers
[2] => 6 Ring Row
[3] => 3/3 Beast to Front Steps
[4] => Frecuencia Cardíaca: Media
)
[desc] =>
[mode] => Array
(
[emom] => Array
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[total] => 720
[workout] => 120
)
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[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[4] => Array
(
[title] => Every Minute x 6' : Upper Pump
[content] => Array
(
[0] => Complex:
[1] => 1 Barbell Reverse Curl 21
[2] => 6 Hang Muscle Clean
[3] => 2 Barbell Shoulder Press
[4] => (Peso liviano/Barra vacía)
[5] => Fatiga Muscular: Altísima
)
[desc] =>
[mode] => Array
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[emom] => Array
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[total] => 360
[workout] => 60
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[score] =>
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[is_rest_day] =>
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[2] => Array
(
[id] => 51288
[training] => 98
[title] => FBA
[day] => 1680360417
[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] => - MB Hollow Hold
[5] => - Hollow Hold + MB Throw
[6] => 2 Rounds:
[7] => - SKB High Pull
[8] => - Sprawl
)
[desc] =>
[mode] => Array
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[emom] => Array
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[total] => 240
[workout] => 60
)
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[score] =>
[category] =>
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[frecuency] =>
)
[1] => Array
(
[title] => Complete in 6' : Barbell Building
[content] => Array
(
[0] => 00:00-03:00 Complete:
[1] => 30 Barbell Back Squat
[2] => 03:00-06:00 Complete 2 Rounds:
[3] => 15/15 Lateral Box Step Up
[4] => 10/10 Single-Leg Squat to Box
[5] => Frecuencia Cardiaca: Media
)
[desc] =>
[mode] => Array
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[fortime] => Array
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[total] => 360
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[score] =>
[category] =>
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[2] => Array
(
[title] => Complete in 12' : OG
[content] => Array
(
[0] => 00:00-09:00 Complete in 9':
[1] => 30-20-10 Barbell Deadlift
[2] => 20-15-10 Toes to Bar
[3] => 09:00-12:00 Complete 5 to 1 in 3':
[4] => - Barbell Deadlift
[5] => - Handstand Push Ups
[6] => Frecuencia Cardíaca: Alta
)
[desc] =>
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[fortime] => Array
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[total] => 720
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[score] =>
[category] =>
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[frecuency] =>
)
[3] => Array
(
[title] => Complete in 12' : Bodyweight
[content] => Array
(
[0] => 90 Jumping Jacks
[1] => 45 Burpees
[2] => 15 Strict Pull Ups
[3] => 45 Burpees
[4] => 90 Jumping Jacks
[5] => Frecuencia Cardíaca: Altísima
)
[desc] =>
[mode] => Array
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[fortime] => Array
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[total] => 720
)
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[score] =>
[category] =>
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[frecuency] =>
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[4] => Array
(
[title] => Every Minute x 6' : Finisher
[content] => Array
(
[0] => 8-10 Barbell Hang Cluster
[1] => Frecuencia Cardíaca: Altísima
)
[desc] =>
[mode] => Array
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[emom] => Array
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[total] => 360
[workout] => 60
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[score] =>
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[frecuency] =>
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[is_rest_day] =>
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[3] => Array
(
[id] => 51284
[training] => 269
[title] => Bodybuilding
[day] => 1680360417
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds;
[1] => - Toy Soldiers
[2] => - Lunge + Thoracic Rotation
[3] => 2 Rounds:
[4] => - Bent Knee Hollow Hold
[5] => - Sit Ups
[6] => 2 Rounds:
[7] => - Grasshoppers
[8] => - Jumping Jack + Sprawls + Plank Jack
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[1] => Array
(
[title] => Every Minute x 6' : Push Accessory
[content] => Array
(
[0] => 2/2 Quadruped KB Drag
[1] => 4 Push Up + Elbow Push Ups
[2] => 2/2 Quadruped KB Drag
[3] => Fatiga Muscular: Alta
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[2] => Array
(
[title] => Complete 4 Rounds in 12' : Upper Body
[content] => Array
(
[0] => 10 Banded Shoulder Press
[1] => 10 Banded High Pull
[2] => 5 Diamond Push Ups
[3] => 10 Banded Bent Over Row + Front Flyes
[4] => Fatiga Muscular: Alta
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[3] => Array
(
[title] => Complete in 12' : Lower Body
[content] => Array
(
[0] => Complete 1 Set:
[1] => 10 Barbell Sumo Deadlift (Liviano)
[2] => Descanso 30''
[3] => Complete 2 Sets:
[4] => 8 Barbell Sumo Deadlift (Moderado)
[5] => Descanso 30''
[6] => Complete 2 Sets:
[7] => 6 Barbell Sumo Deadlift (Desafiante)
[8] => Descanso 30''/45''
[9] => Amrap el tiempo restante:
[10] => 8 Goblet Sumo Squat
[11] => 4/4 Goblet Reverse Lunges
[12] => 8 Reverse Hypers
[13] => Fatiga Muscular: Alta
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[4] => Array
(
[title] => Amrap - 6' : Lower Body Accessory
[content] => Array
(
[0] => 4/4 Banded Clamshell
[1] => 4/4 Single-Leg Hip Thrust
[2] => 10 Banded Hip Thrust Hold + Abduction
[3] => Fatiga Muscular.: Alta
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
)
[is_rest_day] =>
)
[4] => Array
(
[id] => 51282
[training] => 89
[title] => Full Body
[day] => 1680360417
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds;
[1] => - Squat + Thoracic Rotation
[2] => - Swivels
[3] => 2 Rounds:
[4] => - Crunches
[5] => - Russian Twist (Sin Peso)
[6] => 2 Rounds:
[7] => - Lateral Skipping
[8] => - Pulse Squat Jumps
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[1] => Array
(
[title] => 40'' ON/20'' OFF x 6' : HIIT + Bodyweight
[content] => Array
(
[0] => '1: Kneeling Rotating Slam Ball
[1] => '2: Air Ball
[2] => '3: Side Plank (Der)
[3] => '4: Side Plank (Izq)
[4] => '5: Heels To Butt Skipping
[5] => '6: Repetir un ejercicio
[6] => Frecuencia Cardíaca: Alta
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 360
[workout] => 40
[rest] => 20
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[2] => Array
(
[title] => Complete in 12' : Barbell + KB
[content] => Array
(
[0] => 00:00-04:00 Complete:
[1] => 1' Skipping
[2] => 1' Russian Swing
[3] => 1' Sit Ups
[4] => 1' Reverse Crunches
[5] => 04:00-08:00 Complete:
[6] => 1' Plank
[7] => 1' Air Squat
[8] => 1' Russian Twist (Sin Peso)
[9] => 1' Heel Touches
[10] => 08:00-12:00 Amrap:
[11] => 2 Hang Squat Clean
[12] => 2 Barbell Push Press
[13] => Frecuencia Cardíaca: Alta
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[3] => Array
(
[title] => Amrap - 12' : Intro
[content] => Array
(
[0] => 2 MB Clean
[1] => 4 MB Thrusters
[2] => 6 MB Ground To Overhead
[3] => 8 Back Extensions
[4] => 10 Mountain Climbers
[5] => 12/12 Russian Twist (Sin Peso)
[6] => Descanso lo necesario entre ronda
[7] => Frecuencia Cardíaca: Media
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[4] => Array
(
[title] => Amrap - 6' : Finisher
[content] => Array
(
[0] => 1-2-3-4... Wall Facing Shoulder Tap (Por lado)
[1] => 1-2-3-4... Box Jumps
[2] => 3-6-9-12... Sit Ups
[3] => Frecuencia Cardíaca: Alta
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
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)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
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[is_rest_day] =>
)
[5] => Array
(
[id] => 51195
[training] => 271
[title] => HIIT
[day] => 1680360417
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Tall Plank Toe Touches (Lento)
[2] => - Squat Thoracic Rotation
[3] => 2 Rounds:
[4] => - Mountain Climbers
[5] => - Plank Get Up
[6] => 2 Rounds:
[7] => - Lunges
[8] => - Jumping Squats
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[1] => Array
(
[title] => 40'' ON/20'' OFF x 6' : Extreme Barbell
[content] => Array
(
[0] => '1: Hang Power Clean
[1] => '2: Squats In & Out
[2] => '3: Barbell Sumo Deadlift High Pull
[3] => Frecuencia Cardíaca: Altísima
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 360
[workout] => 40
[rest] => 20
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[2] => Array
(
[title] => 40'' ON/20'' OFF x 12' : Intro
[content] => Array
(
[0] => '1: Banded Shoulder Taps
[1] => '2: Banded Side Steps
[2] => '3: Banded Tuck Ups
[3] => '4: Banded Heidens
[4] => '5: Banded Flutter Kicks
[5] => '6: Banded Pulse Squats
[6] => Frecuencia Cardíaca: Alta
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 720
[workout] => 40
[rest] => 20
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[3] => Array
(
[title] => 40'' ON/20'' OFF x 12' : Sport
[content] => Array
(
[0] => '1: SKB Snatch
[1] => '2: Box Jumps
[2] => '3: Plank Seesaw
[3] => '4: Goblet Squat
[4] => Frecuencia Cardíaca: Alta
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 720
[workout] => 40
[rest] => 20
)
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[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[4] => Array
(
[title] => 40'' ON/20'' OFF x 6' : Bodyweight
[content] => Array
(
[0] => '1: Heidens
[1] => '2: Lunges
[2] => '3: Beast To Push Up
[3] => Frecuencia Cardíaca: Alta
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 360
[workout] => 40
[rest] => 20
)
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[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
)
[is_rest_day] =>
)
[6] => Array
(
[id] => 51140
[training] => 90
[title] => Midline
[day] => 1680360417
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Squat + Thoracic Rotation
[2] => - Side Kick Through
[3] => 2 Rounds:
[4] => - Russian Twist (Sin Peso)
[5] => - Tall Plank
[6] => 2 Rounds:
[7] => - Skipping
[8] => - Lunges
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[1] => Array
(
[title] => Complete 30-20-10 in 6' : Midline On Fire
[content] => Array
(
[0] => - Mountain Climbers (Por lado)
[1] => - Sit Ups
[2] => - Lemon Squeeze
[3] => Si me sobra tiempo, mantengo en Plank
[4] => Fatiga Muscular: Alta
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[2] => Array
(
[title] => Amrap - 12' : Auxiliary
[content] => Array
(
[0] => 20'' DKB Front Rack Hold
[1] => 20'' DKB Front Rack March
[2] => 6/6 SKB Suitcase Deadlift
[3] => 8 Sprawl
[4] => 8/8 Alt. Tuck Ups
[5] => Fatiga Muscular: Alta
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[3] => Array
(
[title] => Complete in 12' : StrongFit
[content] => Array
(
[0] => 00:00-08:00 Complete 4 Rounds:
[1] => 8 DKB Front Squat(Pesado)
[2] => 6 Knees To Elbow
[3] => 10/10 Bike Sit Up
[4] => 3/3 Leg Circles
[5] => 08:00-12:00 Every Minute:
[6] => 6 Sprawl
[7] => 10 Tuck Up + V-Sit Up
[8] => Fatiga Muscular: Alta
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[4] => Array
(
[title] => Every Minute x 6' : Bodyweight
[content] => Array
(
[0] => 3/3 Twisting Hanging Knee Raises
[1] => 10/10 Bike Sit Up
[2] => 8/8 Shoulder Taps
[3] => Fatiga Muscular: Alta
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
)
[is_rest_day] =>
)
[7] => Array
(
[id] => 51134
[training] => 275
[title] => Combat
[day] => 1680360417
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4
[content] => Array
(
[0] => 2 Rounds:
[1] => - Windmill Plank
[2] => - Shoulder Taps
[3] => 2 Rounds:
[4] => - Side Plank
[5] => - Lateral Hip Raises
[6] => 2 Rounds:
[7] => - Guard Diagonal Steps
[8] => - Guard Squat Dodges
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[1] => Array
(
[title] => Complete 4 Rounds in 6': Bodyweight
[content] => Array
(
[0] => 10 Air Squat
[1] => 10/10 Sprawl +
[2] => Straight
[3] => 10/10 Guard Squat Dodges (Velocidad)
[4] => Descanso 30''
[5] => Fatiga Muscular: Media
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[2] => Array
(
[title] => Complete 2-4-6-8-10-12 in 12' : Cardio
[content] => Array
(
[0] => - MB Ground To Overhead
[1] => - MB Skater Hops +
[2] => MB Single-Leg Hook (L/R)
[3] => - MB Devil Press
[4] => Frecuencia Cardíaca: Alta
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[3] => Array
(
[title] => Complete 3 Rounds in 12' : Usyk vs Fury
[content] => Array
(
[0] => 10 Bumper Guard Change (Velocidad)
[1] => 5/5 Guard Diagonal Steps +
[2] => Cross
[3] => 20/20 DKB Guard Diagonal Steps
[4] => 10/10 KB Ballistic Row
[5] => Descanso 1'
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[4] => Array
(
[title] => Amrap - 6' : Intro
[content] => Array
(
[0] => 10/10 Straight
[1] => 20/20 Banded Guard Diagonal Steps
[2] => 10 DKB Squat
[3] => 10/10 Straight
[4] => Descanso 30''
[5] => Frecuencia Cardíaca: Media
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
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[frecuency] =>
)
)
[is_rest_day] =>
)
[8] => Array
(
[id] => 51004
[training] => 94
[title] => BIGGinners
[day] => 1680360417
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Rotational Lunges
[2] => - Over the Hurdle
[3] => 2 Rounds:
[4] => - Tall Plank
[5] => - Back Extensions
[6] => 2 Rounds:
[7] => - Air Squat
[8] => - Side Steps
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[1] => Array
(
[title] => Amrap - 6' : Primary Movements
[content] => Array
(
[0] => 5 Crunches
[1] => 5 KB Hip Thrusts
[2] => 4/4 SKB Bent Over Row
[3] => 4 Goblet Biceps Curls
[4] => Descanso 20''
[5] => Frecuencia Cardiaca: Baja
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[2] => Array
(
[title] => Amrap - 12' : Lower + Upper
[content] => Array
(
[0] => 3/3 Box Step Up
[1] => 5 Bumper Pinch Press
[2] => 5 Bumper Squat Press Out
[3] => 4 Box Dips
[4] => 4 Bumper Flys
[5] => Descanso 30''
[6] => Frecuencia Cardiaca: Media
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[3] => Array
(
[title] => Complete in 12' : Cardio
[content] => Array
(
[0] => 00:00-04:00 Every Minute:
[1] => '1: 20'' Air Squat
[2] => '2: 20'' Side Steps
[3] => 04:00-12:00 Amrap:
[4] => 20'' Machine
[5] => 6 Bumper In-Out
[6] => 5 Bumper Ground To Overhead
[7] => 20'' Machine
[8] => Descanso 20''
[9] => Frecuencia Cardiaca: Media
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[4] => Array
(
[title] => Amrap - 6' : Midline + Upper
[content] => Array
(
[0] => 6 Bike Sit Ups
[1] => 10'' Plank In and Out
[2] => 5 SDB Pullover
[3] => 5 SDB Hex Biceps Curls
[4] => Descanso 20''
[5] => Frecuencia Cardiaca: Baja
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
)
[is_rest_day] =>
)
[9] => Array
(
[id] => 50912
[training] => 95
[title] => Cardio
[day] => 1680360417
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Beast to Front Steps
[2] => - Duck Walk
[3] => 2 Rounds:
[4] => - Side Jack Knives (der)
[5] => - Side Jack Knives (izq)
[6] => 2 Rounds:
[7] => - Sprawl Jumps
[8] => - Jumping Jacks
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[1] => Array
(
[title] => 40'' ON/20'' OFF x 6' : Traditional HIIT
[content] => Array
(
[0] => '1: Air Ball
[1] => '2: Machine
[2] => '3: MB Toe Taps
[3] => Frecuencia Cardíaca: Media
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 360
[workout] => 40
[rest] => 20
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[2] => Array
(
[title] => 40'' ON/20'' OFF x 12' : Extreme HIIT
[content] => Array
(
[0] => '1: Air Squat
[1] => '2: Barbell Deadlift
[2] => '3: Burpees Over The Bar
[3] => '4: Barbell Push Press
[4] => Frecuencia Cardíaca: Altisima
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 720
[workout] => 40
[rest] => 20
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[3] => Array
(
[title] => Complete in 12' : Upper
[content] => Array
(
[0] => 00:00-03:00 Every Minute:
[1] => '1: 40'' Machine
[2] => '2: 40'' Machine
[3] => '3: 40'' Machine
[4] => 03:00-12:00 Amrap:
[5] => 4 DDB Skier Swings
[6] => 5 Sprawls To Bumper
[7] => 6 Bumper Ground To Overhead
[8] => Frecuencia Cardíaca: Alta
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[4] => Array
(
[title] => Complete in 6' : Finisher
[content] => Array
(
[0] => 00:00-02:00 Every Minute:
[1] => '1: 40'' Machine
[2] => '2: 40'' Machine
[3] => 02:00-08:00 Complete 5 Rounds:
[4] => 30'' Lateral Hops Over the Bar
[5] => 6 Barbell Sumo Deadlift High Pull
[6] => 9 Barbell Front Squat
[7] => Frecuencia Cardíaca: Alta
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
)
[is_rest_day] =>
)
[10] => Array
(
[id] => 50873
[training] => 97
[title] => Strength
[day] => 1680360417
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Squat Thoracic Rotation
[2] => - Toy Soldiers
[3] => 2 Rounds:
[4] => - Plank In and Out
[5] => - Back Extensions
[6] => 2 Rounds:
[7] => - Pulse Squats
[8] => - Lunges
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[1] => Array
(
[title] => Every 2' x 6' : Lower Body Accessory
[content] => Array
(
[0] => 4/4 DKB Farmer Bulgarian Squat
[1] => 4/4 Goblet Cossacks
[2] => 6/6 DKB Dead Bug
[3] => 8/8 KB Russian Twist
[4] => Fatiga Muscular: Media
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 120
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[2] => Array
(
[title] => Complete in 12' : Lower Body
[content] => Array
(
[0] => 4-3-3-2-2 Barbell Front Squat /Aumento peso o mantengo 4 reps
[1] => Descanso lo necesario o ejecuto entre series:
[2] => 6/6 Goblet Lateral Box Step Up
[3] => 6/6 Pulse Lunges
[4] => 6/6 Lateral Hip Raises
[5] => Descanso 40''
[6] => Fatiga Muscular: Alta
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[3] => Array
(
[title] => Complete in 12' : Upper Body
[content] => Array
(
[0] => 4-3-3-2-2 Barbell Supine Grip Bent Over Row /Aumento peso o mantengo 4 reps
[1] => Descanso lo necesario o ejecuto entre series:
[2] => 6/6 DKB Alt High Pulls
[3] => 8 Goblet Biceps Curls
[4] => 10'' Star Plank
[5] => Descanso 40''
[6] => Fatiga Muscular: Alta
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[4] => Array
(
[title] => Every 2' x 6' : Upper Body Accessory
[content] => Array
(
[0] => 8/8 Banded SKB Front Rack March
[1] => 6 Goblet Shoulder Press
[2] => 6/6 SKB Bent Over Row
[3] => 3 Walkout
[4] => Fatiga Muscular: Media
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 120
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
)
[is_rest_day] =>
)
[11] => Array
(
[id] => 50789
[training] => 92
[title] => Sport
[day] => 1680360417
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Squat Thoracic Rotation
[2] => - Swivels
[3] => 2 Rounds:
[4] => - Tall Plank Toe Touches
[5] => - Reverse Plank March
[6] => 2 Rounds:
[7] => - Banded Pull Down
[8] => - Banded Pull Apart
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[1] => Array
(
[title] => Every Minute x 6' : Middle Stone and Power
[content] => Array
(
[0] => 30'' Barbell Rollout
[1] => 10'' Kneeling Rotating Slam Ball (Sin soltar)
[2] => Fatiga Muscular: Alta
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[2] => Array
(
[title] => Every 90'' x 12' : Bodyweight
[content] => Array
(
[0] => A: 8/8 Single-Arm Ring Row
[1] => 10'' Ring Row Hold
[2] => 8/8 Banded Punch Row (Velocidad)
[3] => B: 8 Alt. Single-Arm Plyo Push Ups
[4] => 10'' Push Up Hold
[5] => 8/8 Banded Punches (Velocidad)
[6] => Opcional: Realizar Every Minute
[7] => Fatiga Muscular: Media
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 720
[workout] => 90
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[3] => Array
(
[title] => Every 90'' x 12' : Unilateral Legs Power
[content] => Array
(
[0] => 5/5 SKB Single-Leg Deadlift (Pesado)
[1] => 3/3 Single-Leg Box Ham Curl
[2] => 3/3 Single-Leg Broad Jump
[3] => Fatiga Muscular: Media
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 720
[workout] => 90
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
[4] => Array
(
[title] => Every Minute x 6' : Agility Drills
[content] => Array
(
[0] => 15 Burpee Tuck Jumps (Velocidad)
[1] => Fatiga Muscular: Alta
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] =>
[frecuency] =>
)
)
[is_rest_day] =>
)
)