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[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] => ) )
Lower Body
Upper Body
FBA
Bodybuilding
Full Body
HIIT
Midline
Combat
BIGGinners
Cardio
Strength
Sport
  • Every Minute x 6' : Unilateral
  • 5/5 Landmine Single-Leg Deadlift (pesado)
  • 20'' Banded Monster Walk
  • Frecuencia Cardíaca: Media
  • Amrap - 6' : Intro
  • 8 Goblet Biceps Curls 
  • 15'' Plank Seesaw 
  • 8 Goblet Shoulder Press 
  • Descanso 20''
  • Frecuencia Cardíaca: Baja 
  • Complete in 6' : Barbell Building
  • 00:00-03:00 Complete: 
  • 30 Barbell Back Squat 
  • 03:00-06:00 Complete 2 Rounds: 
  • 15/15 Lateral Box Step Up 
  • 10/10 Single-Leg Squat to Box 
  • Frecuencia Cardiaca: Media 
  • Every Minute x 6' : Push Accessory
  • 2/2 Quadruped KB Drag 
  • 4 Push Up + Elbow Push Ups 
  • 2/2 Quadruped KB Drag 
  • Fatiga Muscular: Alta 
  • 40'' ON/20'' OFF x 6' : HIIT + Bodyweight
  • '1: Kneeling Rotating Slam Ball 
  • '2: Air Ball 
  • '3: Side Plank (Der)
  • '4: Side Plank (Izq)
  • '5: Heels To Butt Skipping 
  • '6: Repetir un ejercicio
  • Frecuencia Cardíaca: Alta
  • 40'' ON/20'' OFF x 6' : Extreme Barbell
  • '1: Hang Power Clean 
  • '2: Squats In & Out 
  • '3: Barbell Sumo Deadlift High Pull 
  • Frecuencia Cardíaca: Altísima
  • Complete 30-20-10 in 6' : Midline On Fire
  • - Mountain Climbers (Por lado)
  • - Sit Ups 
  • - Lemon Squeeze 
  • Si me sobra tiempo, mantengo en Plank 
  • Fatiga Muscular: Alta
  • Complete 4 Rounds in 6': Bodyweight
  • 10 Air Squat 
  • 10/10 Sprawl +
  •   Straight 
  • 10/10 Guard Squat Dodges (Velocidad)
  • Descanso 30''
  • Fatiga Muscular: Media 
  • Amrap - 6' : Primary Movements
  • 5 Crunches 
  • 5 KB Hip Thrusts 
  • 4/4 SKB Bent Over Row 
  • 4 Goblet Biceps Curls 
  • Descanso 20''
  • Frecuencia Cardiaca: Baja
  • 40'' ON/20'' OFF x 6' : Traditional HIIT
  • '1: Air Ball 
  • '2: Machine 
  • '3: MB Toe Taps  
  • Frecuencia Cardíaca: Media
  • Every 2' x 6' : Lower Body Accessory
  • 4/4 DKB Farmer Bulgarian Squat 
  • 4/4 Goblet Cossacks 
  • 6/6 DKB Dead Bug 
  • 8/8 KB Russian Twist 
  • Fatiga Muscular: Media
  • Every Minute x 6' : Middle Stone and Power
  • 30'' Barbell Rollout  
  • 10'' Kneeling Rotating Slam Ball (Sin soltar)
  • Fatiga Muscular: Alta
  • Amrap for Quality in 12'
  • 8 Barbell Back Squat
  • 6/6 Bouncing Curtsy Lunges
  • 30'' Banded Monster Walk
  • 6/6 Goblet Lateral Box Step Up
  • 10 Banded Tuck Ups + Abduction
  • Descanso 40''
  • Fatiga Muscular: Alta
  • 40'' ON/20'' OFF x 12' : HIIT
  • '1: Bumper Ground To Overhead 
  • '2: Legless Bike 
  • '3: Bumper Russian Twist + Press 
  • '4: Supine Grip Legless Row 
  • Frecuencia Cardíaca: Alta 
  • Complete in 12' : OG
  • 00:00-09:00 Complete in 9':
  • 30-20-10 Barbell Deadlift 
  • 20-15-10 Toes to Bar 
  • 09:00-12:00 Complete 5 to 1 in 3':
  • - Barbell Deadlift 
  • - Handstand Push Ups 
  • Frecuencia Cardíaca: Alta 
  • Complete 4 Rounds in 12' : Upper Body
  • 10 Banded Shoulder Press 
  • 10 Banded High Pull 
  • 5 Diamond Push Ups 
  • 10 Banded Bent Over Row + Front Flyes 
  • Fatiga Muscular: Alta
  • Complete in 12' : Barbell + KB
  • 00:00-04:00 Complete:
  • 1' Skipping 
  • 1' Russian Swing 
  • 1' Sit Ups 
  • 1' Reverse Crunches 
  • 04:00-08:00 Complete:
  • 1' Plank 
  • 1' Air Squat 
  • 1' Russian Twist (Sin Peso) 
  • 1' Heel Touches 
  • 08:00-12:00 Amrap:
  • 2 Hang Squat Clean 
  • 2 Barbell Push Press 
  • Frecuencia Cardíaca: Alta
  • 40'' ON/20'' OFF x 12' : Intro
  • '1: Banded Shoulder Taps 
  • '2: Banded Side Steps 
  • '3: Banded Tuck Ups 
  • '4: Banded Heidens 
  • '5: Banded Flutter Kicks 
  • '6: Banded Pulse Squats 
  • Frecuencia Cardíaca: Alta
  • Amrap - 12' : Auxiliary
  • 20'' DKB Front Rack Hold 
  • 20'' DKB Front Rack March 
  • 6/6 SKB Suitcase Deadlift 
  • 8 Sprawl 
  • 8/8 Alt. Tuck Ups 
  • Fatiga Muscular: Alta
  • Complete 2-4-6-8-10-12 in 12' : Cardio
  • - MB Ground To Overhead 
  • - MB Skater Hops + 
  • MB Single-Leg Hook   (L/R)
  •  - MB Devil Press 
  • Frecuencia Cardíaca: Alta
  • Amrap - 12' : Lower + Upper
  • 3/3 Box Step Up 
  • 5 Bumper Pinch Press 
  • 5 Bumper Squat Press Out
  • 4 Box Dips 
  • 4 Bumper Flys 
  • Descanso 30''
  • Frecuencia Cardiaca: Media
  • 40'' ON/20'' OFF x 12' : Extreme HIIT
  • '1: Air Squat 
  • '2: Barbell Deadlift  
  • '3: Burpees Over The Bar 
  • '4: Barbell Push Press 
  • Frecuencia Cardíaca: Altisima
  • Complete in 12' : Lower Body
  • 4-3-3-2-2 Barbell Front Squat /Aumento peso o mantengo 4 reps
  • Descanso lo necesario o ejecuto entre series:
  • 6/6 Goblet Lateral Box Step Up 
  • 6/6 Pulse Lunges
  • 6/6 Lateral Hip Raises 
  • Descanso 40''
  • Fatiga Muscular: Alta
  • Every 90'' x 12' : Bodyweight
  • A: 8/8 Single-Arm Ring Row
  • 10'' Ring Row Hold 
  • 8/8 Banded Punch Row (Velocidad)
  • B: 8 Alt. Single-Arm Plyo Push Ups 
  • 10'' Push Up Hold 
  • 8/8 Banded Punches (Velocidad)
  • Opcional: Realizar Every Minute
  • Fatiga Muscular: Media
  • 40'' ON/20'' OFF x 12' : HIIT
  • '1: 20''/20'' Platform Up kicks
  • '2: Platform Skipping In & Out
  • '3: 20''/20'' Platform Squat Knee Up
  • '4: Platform Surfer Hops
  • Frecuencia Cardíaca: Alta
  • Every 2' x 12' : Bodyweight
  • 6 Burpees 
  • 10/10 Grasshoppers 
  • 6 Ring Row 
  • 3/3 Beast to Front Steps 
  • Frecuencia Cardíaca: Media
  • Complete in 12' : Bodyweight
  • 90 Jumping Jacks 
  • 45 Burpees 
  • 15 Strict Pull Ups 
  • 45 Burpees 
  • 90 Jumping Jacks 
  • Frecuencia Cardíaca: Altísima 
  • Complete in 12' : Lower Body
  • Complete 1 Set:
  • 10 Barbell Sumo Deadlift (Liviano)
  • Descanso 30''
  • Complete 2 Sets:
  • 8 Barbell Sumo Deadlift (Moderado)
  • Descanso 30''
  • Complete 2 Sets:
  • 6 Barbell Sumo Deadlift (Desafiante)
  • Descanso 30''/45'' 
  • Amrap el tiempo restante:
  • 8 Goblet Sumo Squat 
  • 4/4 Goblet Reverse Lunges 
  • 8 Reverse Hypers 
  • Fatiga Muscular: Alta
  • Amrap - 12' : Intro
  • 2 MB Clean 
  • 4 MB Thrusters 
  • 6 MB Ground To Overhead 
  • 8 Back Extensions 
  • 10 Mountain Climbers 
  • 12/12 Russian Twist (Sin Peso) 
  • Descanso lo necesario entre ronda
  • Frecuencia Cardíaca: Media 
  • 40'' ON/20'' OFF x 12' : Sport
  • '1: SKB Snatch 
  • '2: Box Jumps 
  • '3: Plank Seesaw 
  • '4: Goblet Squat 
  • Frecuencia Cardíaca: Alta
  • Complete in 12' : StrongFit
  • 00:00-08:00 Complete 4 Rounds:
  • 8 DKB Front Squat(Pesado)
  • 6 Knees To Elbow 
  • 10/10 Bike Sit Up 
  • 3/3 Leg Circles 
  • 08:00-12:00 Every Minute:
  • 6 Sprawl 
  • 10 Tuck Up + V-Sit Up 
  • Fatiga Muscular: Alta
  • Complete 3 Rounds in 12' : Usyk vs Fury
  • 10 Bumper Guard Change (Velocidad)
  • 5/5 Guard Diagonal Steps + 
  • Cross 
  • 20/20 DKB Guard Diagonal Steps 
  • 10/10 KB Ballistic Row 
  • Descanso 1'
  • Complete in 12' : Cardio
  • 00:00-04:00 Every Minute:
  • '1: 20'' Air Squat 
  • '2: 20'' Side Steps 
  • 04:00-12:00 Amrap:
  • 20'' Machine 
  • 6 Bumper In-Out 
  • 5 Bumper Ground To Overhead 
  • 20'' Machine 
  • Descanso 20''
  • Frecuencia Cardiaca: Media
  • Complete in 12' : Upper
  • 00:00-03:00 Every Minute:
  • '1: 40'' Machine 
  • '2: 40'' Machine 
  • '3: 40'' Machine 
  • 03:00-12:00 Amrap:
  • 4 DDB Skier Swings 
  • 5 Sprawls To Bumper 
  • 6 Bumper Ground To Overhead 
  • Frecuencia Cardíaca: Alta
  • Complete in 12' : Upper Body
  • 4-3-3-2-2 Barbell Supine Grip Bent Over Row /Aumento peso o mantengo 4 reps
  • Descanso lo necesario o ejecuto entre series:
  • 6/6 DKB Alt High Pulls 
  • 8 Goblet Biceps Curls 
  • 10'' Star Plank 
  • Descanso 40''
  • Fatiga Muscular: Alta
  • Every 90'' x 12' : Unilateral Legs Power
  • 5/5 SKB Single-Leg Deadlift (Pesado)
  • 3/3 Single-Leg Box Ham Curl 
  • 3/3 Single-Leg Broad Jump 
  • Fatiga Muscular: Media
  • Amrap - 6' : Glute Burn
  • 10/10 Banded Quadruped Kickback
  • 10/10 Quadruped Straight Leg Circles
  • 15 Banded Hip Thrust Abduction
  • Fatiga Muscular: Alta
  • Every Minute x 6' : Upper Pump
  • Complex:
  • 1 Barbell Reverse Curl 21 
  • 6 Hang Muscle Clean 
  • 2 Barbell Shoulder Press
  • (Peso liviano/Barra vacía)
  • Fatiga Muscular: Altísima 
  • Every Minute x 6' : Finisher
  • 8-10 Barbell Hang Cluster 
  • Frecuencia Cardíaca: Altísima 
  • Amrap - 6' : Lower Body Accessory
  • 4/4 Banded Clamshell 
  • 4/4 Single-Leg Hip Thrust 
  • 10 Banded Hip Thrust Hold + Abduction 
  • Fatiga Muscular.: Alta
  • Amrap - 6' : Finisher
  • 1-2-3-4... Wall Facing Shoulder Tap (Por lado)
  • 1-2-3-4... Box Jumps 
  • 3-6-9-12... Sit Ups 
  • Frecuencia Cardíaca: Alta
  • 40'' ON/20'' OFF x 6' : Bodyweight
  • '1: Heidens 
  • '2: Lunges 
  • '3: Beast To Push Up 
  • Frecuencia Cardíaca: Alta
  • Every Minute x 6' : Bodyweight
  • 3/3 Twisting Hanging Knee Raises 
  • 10/10 Bike Sit Up 
  • 8/8 Shoulder Taps 
  • Fatiga Muscular: Alta
  • Amrap - 6' : Intro
  • 10/10 Straight 
  • 20/20 Banded Guard Diagonal Steps 
  • 10 DKB Squat 
  • 10/10 Straight 
  • Descanso 30''
  • Frecuencia Cardíaca: Media
  • Amrap - 6' : Midline + Upper
  • 6 Bike Sit Ups 
  • 10'' Plank In and Out 
  • 5 SDB Pullover 
  • 5 SDB Hex Biceps Curls 
  • Descanso 20''
  • Frecuencia Cardiaca: Baja
  • Complete in 6' : Finisher
  • 00:00-02:00 Every Minute:
  • '1: 40'' Machine 
  • '2: 40'' Machine 
  • 02:00-08:00 Complete 5 Rounds:
  • 30'' Lateral Hops Over the Bar 
  • 6 Barbell Sumo Deadlift High Pull  
  • 9 Barbell Front Squat 
  • Frecuencia Cardíaca: Alta
  • Every 2' x 6' : Upper Body Accessory
  • 8/8 Banded SKB Front Rack March
  • 6 Goblet Shoulder Press 
  • 6/6 SKB Bent Over Row
  • 3 Walkout 
  • Fatiga Muscular: Media
  • Every Minute x 6' : Agility Drills
  • 15 Burpee Tuck Jumps (Velocidad)
  • Fatiga Muscular: Alta