[{"id":52633,"training":"269","title":"Bodybuilding ","day":1686106650,"content":[{"title":"10'' ON\/5'' OFF x 4'","content":["{\"0\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"1\":{\"text\":\"-\u00a0Rotational Lunges\u00a0\",\"html\":\"-\u00a0Rotational Lunges<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa247\",\"movement_name\":\"Rotational Lunges\"},\"2\":{\"text\":\"-\u00a0Squat Thoracic Rotation\u00a0\",\"html\":\"-\u00a0Squat Thoracic Rotation<\/span>\u00a0\",\"movement_id\":\"5fb494acbb4df760c00e99eb\",\"movement_name\":\"Squat Thoracic Rotation\"},\"3\":{\"text\":\"2 Rounds:\u00a0\",\"html\":\"2 Rounds:\u00a0\"},\"4\":{\"text\":\"-\u00a0Stiff Leg Dead Bug\u00a0\",\"html\":\"-\u00a0Stiff Leg Dead Bug<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa2f5\",\"movement_name\":\"Stiff Leg Dead Bug\"},\"5\":{\"text\":\"-\u00a0Bird Dogs\u00a0\",\"html\":\"-\u00a0Bird Dogs<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9fa4\",\"movement_name\":\"Bird Dogs\"},\"6\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"7\":{\"text\":\"-\u00a0Skipping\u00a0\",\"html\":\"-\u00a0Skipping<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa2a5\",\"movement_name\":\"Skipping\"},\"8\":{\"text\":\"-\u00a0Jumping Jacks + Touchdown\u00a0\",\"html\":\"-\u00a0Jumping Jacks + Touchdown<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a93448996991472\",\"movement_name\":\"Jumping Jacks + Touchdown\"}}"],"desc":"","mode":{"emom":{"total":"240","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"false"},{"title":"Amrap - 5' : Lower Body Accessory","content":["{\"0\":{\"text\":\"6 Romanian Deadlifts\u00a0\",\"html\":\"6 Romanian Deadlifts<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa246\",\"movement_name\":\"Romanian Deadlifts\"},\"1\":{\"text\":\"6\/6\u00a0Goblet Cossacks\u00a0\",\"html\":\"6\/6\u00a0Goblet Cossacks<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa097\",\"movement_name\":\"Goblet Cossacks\"},\"2\":{\"text\":\"4\/4\u00a0Quadruped Straight Kickback\u00a0* Opcional: usar DKB o DDB\",\"html\":\"4\/4\u00a0Quadruped Straight Kickback<\/span>\u00a0* Opcional: usar DKB o DDB\",\"movement_id\":\"5fa15159b986dda1cf0fa225\",\"movement_name\":\"Quadruped Straight Kickback\"}}"],"desc":"","mode":{"amrap":{"total":"300"}},"score":"","category":false,"fatigue":"3","frecuency":"false"},{"title":"Complete in 12' : Upper Body","content":["{\"0\":{\"text\":\"00:00-10:00: 20'' ON\/10'' OFF:\",\"html\":\"00:00-10:00: 20'' ON\/10'' OFF:\"},\"1\":{\"text\":\"'1: \u00a0Strict Pull Ups\u00a0\",\"html\":\"'1: \u00a0Strict Pull Ups<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa2fa\",\"movement_name\":\"Strict Pull Ups\"},\"2\":{\"text\":\"'2: Barbell Posto 9\u00a0\",\"html\":\"'2: Barbell Posto 9<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa354\",\"movement_name\":\"Barbell Posto 9\"},\"3\":{\"text\":\"'3: Barbell Z-Press\u00a0\",\"html\":\"'3: Barbell Z-Press<\/span>\u00a0\",\"movement_id\":\"5fba02e584a29d77f7e11f8c\",\"movement_name\":\"Barbell Z-Press\"},\"4\":{\"text\":\"'4: Reverse Flys\u00a0\",\"html\":\"'4: Reverse Flys<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa204\",\"movement_name\":\"Reverse Flys\"},\"5\":{\"text\":\"'5: Descanso o elijo una opci\u00f3n:\",\"html\":\"'5: Descanso o elijo una opci\u00f3n:\"},\"6\":{\"text\":\"- Ring Row\u00a0\",\"html\":\"- Ring Row<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa242\",\"movement_name\":\"Ring Row\"},\"7\":{\"text\":\"-\u00a0Alt. DDB Biceps Curls\u00a0\",\"html\":\"-\u00a0Alt. DDB Biceps Curls<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9ed8\",\"movement_name\":\"Alt. DDB Biceps Curls\"},\"8\":{\"text\":\"\u00daltimos Dos Minutos:\",\"html\":\"\u00daltimos Dos Minutos:\"},\"9\":{\"text\":\"'1: Max Box Dips\u00a0\u00a0\",\"html\":\"'1: Max Box Dips<\/span>\u00a0\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9fb9\",\"movement_name\":\"Box Dips\"},\"10\":{\"text\":\"'2: Max Barbell Skull Crushers\u00a0\",\"html\":\"'2: Max Barbell Skull Crushers<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f3a\",\"movement_name\":\"Barbell Skull Crushers\"}}"],"desc":"","mode":{"fortime":{"total":"720"}},"score":"","category":false,"fatigue":"5","frecuency":"false"},{"title":"Complete in 12' : Lower Body","content":["{\"0\":{\"text\":\"Complete 3 Sets:\",\"html\":\"Complete 3 Sets:\"},\"1\":{\"text\":\"5\/5 DKB Farmer Lunges\u00a0\",\"html\":\"5\/5 DKB Farmer Lunges<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa05d\",\"movement_name\":\"DKB Farmer Lunges\"},\"2\":{\"text\":\"5\/5 Goblet Lateral Box Step Up\u00a0\",\"html\":\"5\/5 Goblet Lateral Box Step Up<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa09a\",\"movement_name\":\"Goblet Lateral Box Step Up\"},\"3\":{\"text\":\"Descanso lo necesario entre set\",\"html\":\"Descanso lo necesario entre set\"},\"4\":{\"text\":\"Complete 3 Sets:\",\"html\":\"Complete 3 Sets:\"},\"5\":{\"text\":\"4\/4 Good Morning + Goblet Reverse Lunge\u00a0\",\"html\":\"4\/4 Good Morning + Goblet Reverse Lunge<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0aa\",\"movement_name\":\"Good Morning + Goblet Reverse Lunge\"},\"6\":{\"text\":\"8\/8 Fire Hydrant + Oblique Crunch\u00a0\",\"html\":\"8\/8 Fire Hydrant + Oblique Crunch<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa077\",\"movement_name\":\"Fire Hydrant + Oblique Crunch\"},\"7\":{\"text\":\"Descanso lo necesario entre set\",\"html\":\"Descanso lo necesario entre set\"},\"8\":{\"text\":\"Amrap el tiempo restante:\",\"html\":\"Amrap el tiempo restante:\"},\"9\":{\"text\":\"4\/4 Banded Diagonal Steps\u00a0\",\"html\":\"4\/4 Banded Diagonal Steps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9ef0\",\"movement_name\":\"Banded Diagonal Steps\"},\"10\":{\"text\":\"4 Banded Air Squats\u00a0\",\"html\":\"4 Banded Air Squats<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9ee7\",\"movement_name\":\"Banded Air Squats\"},\"11\":{\"text\":\"4\/4 Banded Heidens\u00a0\",\"html\":\"4\/4 Banded Heidens<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9efa\",\"movement_name\":\"Banded Heidens\"},\"12\":{\"text\":\"Descanso lo necesario entre set\",\"html\":\"Descanso lo necesario entre set\"}}"],"desc":"","mode":{"fortime":{"total":"720"}},"score":"","category":false,"fatigue":"5","frecuency":"false"},{"title":"Amrap - 5' : Pull Accessory","content":["{\"0\":{\"text\":\"5\u00a0Strict Pull Ups\u00a0\",\"html\":\"5\u00a0Strict Pull Ups<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa2fa\",\"movement_name\":\"Strict Pull Ups\"},\"1\":{\"text\":\"5\/5\u00a0Single-Arm Ring Row\u00a0\",\"html\":\"5\/5\u00a0Single-Arm Ring Row<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa1a4\",\"movement_name\":\"Single-Arm Ring Row\"},\"2\":{\"text\":\"10-12\u00a0Lateral Flys\u00a0\",\"html\":\"10-12\u00a0Lateral Flys<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa144\",\"movement_name\":\"Lateral Flys\"},\"3\":{\"text\":\"Opcional: Descanso 30'' entre ronda\",\"html\":\"Opcional: Descanso 30'' entre ronda\"}}"],"desc":"","mode":{"amrap":{"total":"300"}},"score":"","category":false,"fatigue":"4","frecuency":"false"}],"is_rest_day":false},{"id":52631,"training":"89","title":"Full Body ","day":1686106650,"content":[{"title":"10'' ON\/5'' OFF x 4'","content":["{\"0\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"1\":{\"text\":\"-\u00a0Over the Hurdle\u00a0\",\"html\":\"-\u00a0Over the Hurdle<\/span>\u00a0\",\"movement_id\":\"5fb4993cbb4df760c00e9a0d\",\"movement_name\":\"Over the Hurdle\"},\"2\":{\"text\":\"-\u00a0Pulse Squats\u00a0\",\"html\":\"-\u00a0Pulse Squats<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa213\",\"movement_name\":\"Pulse Squats\"},\"3\":{\"text\":\"2 Rounds:\u00a0\",\"html\":\"2 Rounds:\u00a0\"},\"4\":{\"text\":\"-\u00a0Hollow Hold\u00a0\u00a0\",\"html\":\"-\u00a0Hollow Hold<\/span>\u00a0\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0da\",\"movement_name\":\"Hollow Hold\"},\"5\":{\"text\":\"-\u00a0Mountain Climbers\u00a0\",\"html\":\"-\u00a0Mountain Climbers<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa195\",\"movement_name\":\"Mountain Climbers\"},\"6\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"7\":{\"text\":\"-\u00a0Air Squat\u00a0\",\"html\":\"-\u00a0Air Squat<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9ebe\",\"movement_name\":\"Air Squat\"},\"8\":{\"text\":\"-\u00a0Heels To Butt Skipping\u00a0\",\"html\":\"-\u00a0Heels To Butt Skipping<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a934489969914e5\",\"movement_name\":\"Heels To Butt Skipping\"}}"],"desc":"","mode":{"emom":{"total":"240","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"false"},{"title":"Every Minute x 5' : HIIT + Bodyweight","content":["{\"0\":{\"text\":\"3 Burpees\u00a0\",\"html\":\"3 Burpees<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9fe2\",\"movement_name\":\"Burpees\"},\"1\":{\"text\":\"12 Touchdowns\u00a0\",\"html\":\"12 Touchdowns<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa317\",\"movement_name\":\"Touchdowns\"}}"],"desc":"","mode":{"emom":{"total":"300","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"5"},{"title":"Complete in 12' : Barbell","content":["{\"0\":{\"text\":\"Buy-In:\",\"html\":\"Buy-In:\"},\"1\":{\"text\":\"50 Floor Press\u00a0\",\"html\":\"50 Floor Press<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a9344899699147c\",\"movement_name\":\"Floor Press\"},\"2\":{\"text\":\"50 Kneeling Push Ups\u00a0\",\"html\":\"50 Kneeling Push Ups<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa130\",\"movement_name\":\"Kneeling Push Ups\"},\"3\":{\"text\":\"50 Box Dips\u00a0\",\"html\":\"50 Box Dips<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9fb9\",\"movement_name\":\"Box Dips\"},\"4\":{\"text\":\"*Repartir las repeticiones a gusto\",\"html\":\"*Repartir las repeticiones a gusto\"},\"5\":{\"text\":\"Amrap el tiempo restante:\",\"html\":\"Amrap el tiempo restante:\"},\"6\":{\"text\":\"3 Barbell Deadlift\u00a0\",\"html\":\"3 Barbell Deadlift<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa01a\",\"movement_name\":\"Barbell Deadlift\"},\"7\":{\"text\":\"6 Hang Power Clean\u00a0\",\"html\":\"6 Hang Power Clean<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0c6\",\"movement_name\":\"Hang Power Clean\"},\"8\":{\"text\":\"1 Hang Squat Clean\u00a0\",\"html\":\"1 Hang Squat Clean<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0d0\",\"movement_name\":\"Hang Squat Clean\"},\"9\":{\"text\":\"Descanso 20''\/30'' entre ronda\",\"html\":\"Descanso 20''\/30'' entre ronda\"}}"],"desc":"","mode":{"fortime":{"total":"720"}},"score":"","category":false,"fatigue":"false","frecuency":"5"},{"title":"Amrap - 12' : Intro","content":["{\"0\":{\"text\":\"8\/8 Landmine Half Kneeling Shoulder Press\u00a0\",\"html\":\"8\/8 Landmine Half Kneeling Shoulder Press<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a934489969914ad\",\"movement_name\":\"Landmine Half Kneeling Shoulder Press\"},\"1\":{\"text\":\"8\/8 Landmine Oblique Twist\u00a0\",\"html\":\"8\/8 Landmine Oblique Twist<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a934489969914ae\",\"movement_name\":\"Landmine Oblique Twist\"},\"2\":{\"text\":\"4 Walkout + Push Ups\u00a0\",\"html\":\"4 Walkout + Push Ups<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa334\",\"movement_name\":\"Walkout + Push Ups\"},\"3\":{\"text\":\"20\/20 Scissor Kicks\u00a0\",\"html\":\"20\/20 Scissor Kicks<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa256\",\"movement_name\":\"Scissor Kicks\"},\"4\":{\"text\":\"Opcional: descanso lo necesario entre ronda\",\"html\":\"Opcional: descanso lo necesario entre ronda\"}}"],"desc":"","mode":{"amrap":{"total":"720"}},"score":"","category":false,"fatigue":"false","frecuency":"3"},{"title":"Complete 3 Rounds in 5' : Finisher","content":["{\"0\":{\"text\":\"8\u00a0Burpee Box Jump\u00a0\",\"html\":\"8\u00a0Burpee Box Jump<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9fdc\",\"movement_name\":\"Burpee Box Jump\"},\"1\":{\"text\":\"10\u00a0Hang Power Clean\u00a0\",\"html\":\"10\u00a0Hang Power Clean<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0c6\",\"movement_name\":\"Hang Power Clean\"},\"2\":{\"text\":\"12\u00a0Sit Ups\u00a0\",\"html\":\"12\u00a0Sit Ups<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa297\",\"movement_name\":\"Sit Ups\"}}"],"desc":"","mode":{"fortime":{"total":"300"}},"score":"","category":false,"fatigue":"false","frecuency":"6"}],"is_rest_day":false},{"id":52625,"training":"92","title":"Sport ","day":1686106650,"content":[{"title":"10'' ON\/5'' OFF x 4'","content":["{\"0\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"1\":{\"text\":\"- Beast to Front Steps\u00a0\",\"html\":\"- Beast to Front Steps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f91\",\"movement_name\":\"Beast to Front Steps\"},\"2\":{\"text\":\"- T-spine Rotation\u00a0\",\"html\":\"- T-spine Rotation<\/span>\u00a0\",\"movement_id\":\"640b3a9ab6682dff376db0b9\",\"movement_name\":\"T-spine Rotation\"},\"3\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"4\":{\"text\":\"- Plank Hold\u00a0\",\"html\":\"- Plank Hold<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa1d4\",\"movement_name\":\"Plank Hold\"},\"5\":{\"text\":\"- Hollow Rocks\u00a0\",\"html\":\"- Hollow Rocks<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0eb\",\"movement_name\":\"Hollow Rocks\"},\"6\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"7\":{\"text\":\"- Shoulder Taps\u00a0\",\"html\":\"- Shoulder Taps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa269\",\"movement_name\":\"Shoulder Taps\"},\"8\":{\"text\":\"- Walkout\u00a0\",\"html\":\"- Walkout<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa332\",\"movement_name\":\"Walkout\"}}"],"desc":"","mode":{"emom":{"total":"240","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"false"},{"title":"Every Minute x 5' : Middle Stone and Power","content":["{\"0\":{\"text\":\"20''\u00a0DKB Front Rack Hold\u00a0(Pesado)\",\"html\":\"20''\u00a0DKB Front Rack Hold<\/span>\u00a0(Pesado)\",\"movement_id\":\"5fa15159b986dda1cf0fa061\",\"movement_name\":\"DKB Front Rack Hold\"},\"1\":{\"text\":\"20''\u00a0DKB Front Rack March\u00a0\",\"html\":\"20''\u00a0DKB Front Rack March<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a934489969914be\",\"movement_name\":\"DKB Front Rack March\"}}"],"desc":"","mode":{"emom":{"total":"300","workout":"60"}},"score":"","category":false,"fatigue":"4","frecuency":"false"},{"title":"Complete in 12' : Bodyweight","content":["{\"0\":{\"text\":\"00:00-04:00 Every 2':\",\"html\":\"00:00-04:00 Every 2':\"},\"1\":{\"text\":\"6\/6\u00a0Banded Air Squats + Lateral Kick\u00a0\",\"html\":\"6\/6\u00a0Banded Air Squats + Lateral Kick<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a93448996991459\",\"movement_name\":\"Banded Air Squats + Lateral Kick\"},\"2\":{\"text\":\"8\u00a0Banded Jumping Squats\u00a0\",\"html\":\"8\u00a0Banded Jumping Squats<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f06\",\"movement_name\":\"Banded Jumping Squats\"},\"3\":{\"text\":\"20'' Banded Plank Jack\u00a0\",\"html\":\"20'' Banded Plank Jack<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f11\",\"movement_name\":\"Banded Plank Jack\"},\"4\":{\"text\":\"04:00-08:00 Every 2':\",\"html\":\"04:00-08:00 Every 2':\"},\"5\":{\"text\":\"6\/6\u00a0Banded Lunges\u00a0\",\"html\":\"6\/6\u00a0Banded Lunges<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f0c\",\"movement_name\":\"Banded Lunges\"},\"6\":{\"text\":\"20''\u00a0Side Steps\u00a0\",\"html\":\"20''\u00a0Side Steps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa275\",\"movement_name\":\"Side Steps\"},\"7\":{\"text\":\"6\u00a0Box Jumps\u00a0\",\"html\":\"6\u00a0Box Jumps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9fc0\",\"movement_name\":\"Box Jumps\"},\"8\":{\"text\":\"08:00-12:00 Every 2':\",\"html\":\"08:00-12:00 Every 2':\"},\"9\":{\"text\":\"4\/4\u00a0Side Kick Through\u00a0\",\"html\":\"4\/4\u00a0Side Kick Through<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa270\",\"movement_name\":\"Side Kick Through\"},\"10\":{\"text\":\"6\/6\u00a0Loaded Best To Front Steps\u00a0\",\"html\":\"6\/6\u00a0Loaded Best To Front Steps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa175\",\"movement_name\":\"Loaded Best To Front Steps\"},\"11\":{\"text\":\"20'' Quadruped Shoulder Taps\u00a0\",\"html\":\"20'' Quadruped Shoulder Taps<\/span>\u00a0\",\"movement_id\":\"5fb4982dbb4df760c00e9a01\",\"movement_name\":\"Quadruped Shoulder Taps\"}}"],"desc":"","mode":{"fortime":{"total":"720"}},"score":"","category":false,"fatigue":"false","frecuency":"5"},{"title":"Every 2' x 12' : Unilateral Legs Power","content":["{\"0\":{\"text\":\"4\/4\u00a0Bulgarian Squat\u00a0(Pesado)\",\"html\":\"4\/4\u00a0Bulgarian Squat<\/span>\u00a0(Pesado)\",\"movement_id\":\"5fa15159b986dda1cf0f9fcf\",\"movement_name\":\"Bulgarian Squat\"},\"1\":{\"text\":\"10''\/10''\u00a0Banded Quadruped Kickback\",\"html\":\"10''\/10''\u00a0Banded Quadruped Kickback<\/span>\",\"movement_id\":\"5fa15159b986dda1cf0f9f17\",\"movement_name\":\"Banded Quadruped Kickback\"},\"2\":{\"text\":\"10''\/10''\u00a0Banded Quadruped Straight Kickback\u00a0\u00a0\",\"html\":\"10''\/10''\u00a0Banded Quadruped Straight Kickback<\/span>\u00a0\u00a0\",\"movement_id\":\"5faaf52e8a934489969913ef\",\"movement_name\":\"Banded Quadruped Straight Kickback\"},\"3\":{\"text\":\"Opcional: 4\/4\u00a0\u00a0Banded Clamshell\u00a0\",\"html\":\"Opcional: 4\/4\u00a0\u00a0Banded Clamshell<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9eed\",\"movement_name\":\"Banded Clamshell\"}}"],"desc":"","mode":{"emom":{"total":"720","workout":"120"}},"score":"","category":false,"fatigue":"5","frecuency":"false"},{"title":"Every Minute x 5' : Agility Drills","content":["{\"0\":{\"text\":\"20''\u00a0Platform Lateral Skipping\u00a0\",\"html\":\"20''\u00a0Platform Lateral Skipping<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f1b\",\"movement_name\":\"Platform Lateral Skipping\"},\"1\":{\"text\":\"20''\u00a0Platform Crossed Touchdowns\u00a0\",\"html\":\"20''\u00a0Platform Crossed Touchdowns<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa1ed\",\"movement_name\":\"Platform Crossed Touchdowns\"}}"],"desc":"","mode":{"emom":{"total":"300","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"5"}],"is_rest_day":false},{"id":52623,"training":"90","title":"Midline ","day":1686106650,"content":[{"title":"10'' ON\/5'' OFF x 4'","content":["{\"0\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"1\":{\"text\":\"- Ankle Cossacks\u00a0\",\"html\":\"- Ankle Cossacks<\/span>\u00a0\",\"movement_id\":\"640b3254b6682dff376daf95\",\"movement_name\":\"Ankle Cossacks\"},\"2\":{\"text\":\"- Ankle Mobilization\u00a0\",\"html\":\"- Ankle Mobilization<\/span>\u00a0\",\"movement_id\":\"640b3275b6682dff376daf98\",\"movement_name\":\"Ankle Mobilization\"},\"3\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"4\":{\"text\":\"- Crunches\u00a0\",\"html\":\"- Crunches<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa00b\",\"movement_name\":\"Crunches\"},\"5\":{\"text\":\"- Side Plank\u00a0\",\"html\":\"- Side Plank<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa272\",\"movement_name\":\"Side Plank\"},\"6\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"7\":{\"text\":\"- Mountain Climbers\u00a0\",\"html\":\"- Mountain Climbers<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa195\",\"movement_name\":\"Mountain Climbers\"},\"8\":{\"text\":\"- Jumping Jacks\u00a0\",\"html\":\"- Jumping Jacks<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0f2\",\"movement_name\":\"Jumping Jacks\"}}"],"desc":"","mode":{"emom":{"total":"240","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"false"},{"title":"Complete 2\/3 Rounds in 5' : Midline On Fire","content":["{\"0\":{\"text\":\"30 Sit Ups\u00a0\",\"html\":\"30 Sit Ups<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa299\",\"movement_name\":\"Sit Ups\"},\"1\":{\"text\":\"30 Reverse Crunches\u00a0\",\"html\":\"30 Reverse Crunches<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa229\",\"movement_name\":\"Reverse Crunches\"},\"2\":{\"text\":\"30 Shoulder Taps\u00a0\",\"html\":\"30 Shoulder Taps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa269\",\"movement_name\":\"Shoulder Taps\"}}"],"desc":"","mode":{"fortime":{"total":"300"}},"score":"","category":false,"fatigue":"5","frecuency":"false"},{"title":"Complete 5 Rounds in 12' : Auxiliary","content":["{\"0\":{\"text\":\"30''\u00a0DKB Overhead March\u00a0\",\"html\":\"30''\u00a0DKB Overhead March<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a934489969914bc\",\"movement_name\":\"DKB Overhead March\"},\"1\":{\"text\":\"4\/4\u00a0Good Morning + Goblet Reverse Lunge\u00a0\",\"html\":\"4\/4\u00a0Good Morning + Goblet Reverse Lunge<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0aa\",\"movement_name\":\"Good Morning + Goblet Reverse Lunge\"},\"2\":{\"text\":\"6\u00a0Reverse Hypers\u00a0\",\"html\":\"6\u00a0Reverse Hypers<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa22a\",\"movement_name\":\"Reverse Hypers\"},\"3\":{\"text\":\"6\/6\u00a0Pallof Rotation\u00a0\",\"html\":\"6\/6\u00a0Pallof Rotation<\/span>\u00a0\",\"movement_id\":\"6323e965a5f02018f2f7f44a\",\"movement_name\":\"Pallof Rotation\"},\"4\":{\"text\":\"Descanso 40''\u00a0\",\"html\":\"Descanso 40''\u00a0\"}}"],"desc":"","mode":{"fortime":{"total":"720"}},"score":"","category":false,"fatigue":"3","frecuency":"false"},{"title":"Complete in 12' : StrongFit","content":["{\"0\":{\"text\":\"Complete 3 to 10:\",\"html\":\"Complete 3 to 10:\"},\"1\":{\"text\":\"- Russian Swing\u00a0(Pesado)\",\"html\":\"- Russian Swing<\/span>\u00a0(Pesado)\",\"movement_id\":\"5fa15159b986dda1cf0fa24c\",\"movement_name\":\"Russian Swing\"},\"2\":{\"text\":\"- Lemon Squeeze\u00a0\",\"html\":\"- Lemon Squeeze<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa167\",\"movement_name\":\"Lemon Squeeze\"},\"3\":{\"text\":\"- Shoulder Taps\u00a0(Por lado)\",\"html\":\"- Shoulder Taps<\/span>\u00a0(Por lado)\",\"movement_id\":\"5fa15159b986dda1cf0fa269\",\"movement_name\":\"Shoulder Taps\"},\"4\":{\"text\":\"Complete 10 to 3:\",\"html\":\"Complete 10 to 3:\"},\"5\":{\"text\":\"- Crunches\u00a0\",\"html\":\"- Crunches<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa00b\",\"movement_name\":\"Crunches\"},\"6\":{\"text\":\"- Bike Sit Up\u00a0(Por lado)\",\"html\":\"- Bike Sit Up<\/span>\u00a0(Por lado)\",\"movement_id\":\"5fa15159b986dda1cf0f9fa2\",\"movement_name\":\"Bike Sit Up\"},\"7\":{\"text\":\"- KB Hip Thrusts\u00a0(Pesado)\",\"html\":\"- KB Hip Thrusts<\/span>\u00a0(Pesado)\",\"movement_id\":\"5fa15159b986dda1cf0fa108\",\"movement_name\":\"KB Hip Thrusts\"}}"],"desc":"","mode":{"fortime":{"total":"720"}},"score":"","category":false,"fatigue":"5","frecuency":"false"},{"title":"Every Minute x 5' : Bodyweight","content":["{\"0\":{\"text\":\"'1: 40''\u00a0Mountain Climbers\u00a0\",\"html\":\"'1: 40''\u00a0Mountain Climbers<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa195\",\"movement_name\":\"Mountain Climbers\"},\"1\":{\"text\":\"'2: 10\/10\u00a0Jack Knives\u00a0\",\"html\":\"'2: 10\/10\u00a0Jack Knives<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0ee\",\"movement_name\":\"Jack Knives\"},\"2\":{\"text\":\"'3: 40'' Plank Jack\u00a0\",\"html\":\"'3: 40'' Plank Jack<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa1d7\",\"movement_name\":\"Plank Jack\"},\"3\":{\"text\":\"'4: 12\/12\u00a0Alt. V-Sit Ups\u00a0\",\"html\":\"'4: 12\/12\u00a0Alt. V-Sit Ups<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9ed5\",\"movement_name\":\"Alt. V-Sit Ups\"},\"4\":{\"text\":\"'5: 40''\u00a0Plank Hold\u00a0\",\"html\":\"'5: 40''\u00a0Plank Hold<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa1d4\",\"movement_name\":\"Plank Hold\"}}"],"desc":"","mode":{"emom":{"total":"300","workout":"60"}},"score":"","category":false,"fatigue":"5","frecuency":"false"}],"is_rest_day":false},{"id":52621,"training":"91","title":"Lower Body ","day":1686106650,"content":[{"title":"10'' ON\/5'' OFF x 4'","content":["{\"0\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"1\":{\"text\":\"-\u00a0Single-Leg Deadlift\",\"html\":\"-\u00a0Single-Leg Deadlift<\/span>\",\"movement_id\":\"5fa15159b986dda1cf0fa1b6\",\"movement_name\":\"Single-Leg Deadlift\"},\"2\":{\"text\":\"-\u00a0Over the Hurdle\",\"html\":\"-\u00a0Over the Hurdle<\/span>\",\"movement_id\":\"5fb4993cbb4df760c00e9a0d\",\"movement_name\":\"Over the Hurdle\"},\"3\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"4\":{\"text\":\"-\u00a0Side Kick Through\",\"html\":\"-\u00a0Side Kick Through<\/span>\",\"movement_id\":\"5fa15159b986dda1cf0fa270\",\"movement_name\":\"Side Kick Through\"},\"5\":{\"text\":\"-\u00a0Plank Jack\",\"html\":\"-\u00a0Plank Jack<\/span>\",\"movement_id\":\"5fa15159b986dda1cf0fa1d7\",\"movement_name\":\"Plank Jack\"},\"6\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"7\":{\"text\":\"-\u00a0Reverse Lunge\",\"html\":\"-\u00a0Reverse Lunge<\/span>\",\"movement_id\":\"5fa15159b986dda1cf0fa22c\",\"movement_name\":\"Reverse Lunge\"},\"8\":{\"text\":\"-\u00a0Touchdowns\",\"html\":\"-\u00a0Touchdowns<\/span>\",\"movement_id\":\"5fa1515ab986dda1cf0fa317\",\"movement_name\":\"Touchdowns\"}}"],"desc":"","mode":{"emom":{"total":"240","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"false"},{"title":"Every Minute x 5' : Unilateral","content":["{\"0\":{\"text\":\"6\/6 Landmine Single-Leg Deadlift\",\"html\":\"6\/6 Landmine Single-Leg Deadlift<\/span>\",\"movement_id\":\"5faaf52e8a934489969914b3\",\"movement_name\":\"Landmine Single-Leg Deadlift\"},\"1\":{\"text\":\"10''\/10'' Landmine Split Lunges\",\"html\":\"10''\/10'' Landmine Split Lunges<\/span>\",\"movement_id\":\"5faaf52e8a934489969914b5\",\"movement_name\":\"Landmine Split Lunges\"}}"],"desc":"","mode":{"emom":{"total":"300","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"3"},{"title":"40'' ON\/20'' OFF x 12' : HIIT","content":["{\"0\":{\"text\":\"'1: Banded Platform Front Skipping\",\"html\":\"'1: Banded Platform Front Skipping<\/span>\",\"movement_id\":\"5fa15159b986dda1cf0f9f19\",\"movement_name\":\"Banded Platform Front Skipping\"},\"1\":{\"text\":\"'2: 20''\/20'' Platform Up kicks\",\"html\":\"'2: 20''\/20'' Platform Up kicks<\/span>\",\"movement_id\":\"5faaf52e8a934489969913f2\",\"movement_name\":\"Platform Up kicks\"},\"2\":{\"text\":\"'3: Sprawl To Platform\",\"html\":\"'3: Sprawl To Platform<\/span>\",\"movement_id\":\"5faaf52e8a93448996991506\",\"movement_name\":\"Sprawl To Platform\"},\"3\":{\"text\":\"'4: 20''\/20'' Platform Squat Knee Up\",\"html\":\"'4: 20''\/20'' Platform Squat Knee Up<\/span>\",\"movement_id\":\"5fbd952384a29d77f7e11fa0\",\"movement_name\":\"Platform Squat Knee Up\"}}"],"desc":"","mode":{"tabata":{"total":"720","workout":"40","rest":"20"}},"score":"","category":false,"fatigue":"false","frecuency":"4"},{"title":"Amrap for Quality in 12'","content":["{\"0\":{\"text\":\"Complete 2 Rounds:\",\"html\":\"Complete 2 Rounds:\"},\"1\":{\"text\":\"12 Barbell Sumo Deadlift\",\"html\":\"12 Barbell Sumo Deadlift<\/span>\",\"movement_id\":\"5faaf52e8a93448996991483\",\"movement_name\":\"Barbell Sumo Deadlift\"},\"2\":{\"text\":\"8\/8 Narrow Squat + Lateral Lunges\",\"html\":\"8\/8 Narrow Squat + Lateral Lunges<\/span>\",\"movement_id\":\"5fa15159b986dda1cf0fa19e\",\"movement_name\":\"Narrow Squat + Lateral Lunges\"},\"3\":{\"text\":\"15''\u00a0Banded Air Squats + Lateral Kick\",\"html\":\"15''\u00a0Banded Air Squats + Lateral Kick<\/span>\",\"movement_id\":\"5faaf52e8a93448996991459\",\"movement_name\":\"Banded Air Squats + Lateral Kick\"},\"4\":{\"text\":\"\",\"html\":\"
\"},\"5\":{\"text\":\"Complete 2 Rounds:\",\"html\":\"Complete 2 Rounds:\"},\"6\":{\"text\":\"15\/15 Single-Leg Banded Knee Abduction\",\"html\":\"15\/15 Single-Leg Banded Knee Abduction<\/span>\",\"movement_id\":\"5faaf52e8a93448996991425\",\"movement_name\":\"Single-Leg Banded Knee Abduction\"},\"7\":{\"text\":\"10 Banded Superman Round Abductions\",\"html\":\"10 Banded Superman Round Abductions<\/span>\",\"movement_id\":\"5faaf52e8a93448996991427\",\"movement_name\":\"Banded Superman Round Abductions\"},\"8\":{\"text\":\"10\/10 Banded Clamshell\",\"html\":\"10\/10 Banded Clamshell<\/span>\",\"movement_id\":\"5fa15159b986dda1cf0f9eed\",\"movement_name\":\"Banded Clamshell\"},\"9\":{\"text\":\"\",\"html\":\"
\"},\"10\":{\"text\":\"*Descanso cuando sea necesario\",\"html\":\"*Descanso cuando sea necesario\"}}"],"desc":"","mode":{"amrap":{"total":"720"}},"score":"","category":false,"fatigue":"4","frecuency":"false"},{"title":"Every Minute x 5' : Glute Burn","content":["{\"0\":{\"text\":\"10'' Banded Hip Thrust Hold + Abduction\",\"html\":\"10'' Banded Hip Thrust Hold + Abduction<\/span>\",\"movement_id\":\"5faaf52e8a93448996991400\",\"movement_name\":\"Banded Hip Thrust Hold + Abduction\"},\"1\":{\"text\":\"10'' Hip Thrust Hold\",\"html\":\"10'' Hip Thrust Hold<\/span>\",\"movement_id\":\"5fa15159b986dda1cf0fa0df\",\"movement_name\":\"Hip Thrust Hold\"},\"2\":{\"text\":\"10'' Barbell Hip Thrusts\",\"html\":\"10'' Barbell Hip Thrusts<\/span>\",\"movement_id\":\"5fa15159b986dda1cf0fa0e0\",\"movement_name\":\"Barbell Hip Thrusts\"},\"3\":{\"text\":\"\",\"html\":\"
\"},\"4\":{\"text\":\"*Si puedo, hacer todos los ejercicios con barra.\",\"html\":\"*Si puedo, hacer todos los ejercicios con barra.\"},\"5\":{\"text\":\"\",\"html\":\"
\"}}"],"desc":"","mode":{"emom":{"total":"300","workout":"60"}},"score":"","category":false,"fatigue":"5","frecuency":"false"}],"is_rest_day":false},{"id":52604,"training":"275","title":"Combat ","day":1686106650,"content":[{"title":"10'' ON\/5'' OFF x 4' ","content":["{\"0\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"1\":{\"text\":\"-\u00a0Hollow Hold\u00a0\",\"html\":\"-\u00a0Hollow Hold<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0da\",\"movement_name\":\"Hollow Hold\"},\"2\":{\"text\":\"-\u00a0V-Sit Ups\u00a0\",\"html\":\"-\u00a0V-Sit Ups<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa333\",\"movement_name\":\"V-Sit Ups\"},\"3\":{\"text\":\"2 Rounds:\u00a0\",\"html\":\"2 Rounds:\u00a0\"},\"4\":{\"text\":\"-\u00a0Toy Soldiers\u00a0\",\"html\":\"-\u00a0Toy Soldiers<\/span>\u00a0\",\"movement_id\":\"5fb49446bb4df760c00e99e7\",\"movement_name\":\"Toy Soldiers\"},\"5\":{\"text\":\"-\u00a0Touchdowns\u00a0\",\"html\":\"-\u00a0Touchdowns<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa317\",\"movement_name\":\"Touchdowns\"},\"6\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"7\":{\"text\":\"-\u00a0Push Up Hold\u00a0\",\"html\":\"-\u00a0Push Up Hold<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa21e\",\"movement_name\":\"Push Up Hold\"},\"8\":{\"text\":\"-\u00a0Push Ups\u00a0\",\"html\":\"-\u00a0Push Ups<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa21b\",\"movement_name\":\"Push Ups\"}}"],"desc":"","mode":{"emom":{"total":"240","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"false"},{"title":"Amrap - 5' : Fighter's Midline","content":["{\"0\":{\"text\":\"30''\/30'' Side Plank\u00a0\",\"html\":\"30''\/30'' Side Plank<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa272\",\"movement_name\":\"Side Plank\"},\"1\":{\"text\":\"6\/6\u00a0Landmine Oblique Twist + Punch\u00a0(Punch explosivo)\",\"html\":\"6\/6\u00a0Landmine Oblique Twist + Punch<\/span>\u00a0(Punch explosivo)\",\"movement_id\":\"6323e687a5f02018f2f7f408\",\"movement_name\":\"Landmine Oblique Twist + Punch\"},\"2\":{\"text\":\"12 Overhead Bumper Sit Ups\u00a0\",\"html\":\"12 Overhead Bumper Sit Ups<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa1ba\",\"movement_name\":\"Overhead Bumper Sit Ups\"},\"3\":{\"text\":\"Descanso 40''\",\"html\":\"Descanso 40''\"}}"],"desc":"","mode":{"amrap":{"total":"300"}},"score":"","category":"Midline Fighter","fatigue":"3","frecuency":"3"},{"title":"Complete 2-4-6-8-10-12 in 12' : Bodyweigth","content":["{\"0\":{\"text\":\"-\u00a0Guard Squat U-Dodges\u00a0+\u00a0\",\"html\":\"-\u00a0Guard Squat U-Dodges<\/span>\u00a0+\u00a0\",\"movement_id\":\"6323e5c3a5f02018f2f7f3f9\",\"movement_name\":\"Guard Squat U-Dodges\"},\"1\":{\"text\":\"Hook\u00a0\",\"html\":\"Hook<\/span>\u00a0\",\"movement_id\":\"6323e5e7a5f02018f2f7f3fc\",\"movement_name\":\"Hook\"},\"2\":{\"text\":\"- Diamond Push Ups\u00a0\",\"html\":\"- Diamond Push Ups<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa02b\",\"movement_name\":\"Diamond Push Ups\"},\"3\":{\"text\":\"- Box Jumps\u00a0\",\"html\":\"- Box Jumps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9fc0\",\"movement_name\":\"Box Jumps\"},\"4\":{\"text\":\"\",\"html\":\"
\"}}"],"desc":"","mode":{"fortime":{"total":"720"}},"score":"","category":"Bodywieght","fatigue":"4","frecuency":"5"},{"title":"Complete 4 Rounds in 12' : Intro","content":["{\"0\":{\"text\":\"10\/10 Banded Guard Diagonal Steps\u00a0\",\"html\":\"10\/10 Banded Guard Diagonal Steps<\/span>\u00a0\",\"movement_id\":\"6323e260a5f02018f2f7f3b6\",\"movement_name\":\"Banded Guard Diagonal Steps\"},\"1\":{\"text\":\"8 DKB Squat\u00a0\",\"html\":\"8 DKB Squat<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa06d\",\"movement_name\":\"DKB Squat\"},\"2\":{\"text\":\"8\/8 DKB Floor Press\u00a0\",\"html\":\"8\/8 DKB Floor Press<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa037\",\"movement_name\":\"DKB Floor Press\"},\"3\":{\"text\":\"10\/10 Banded Punches\u00a0\",\"html\":\"10\/10 Banded Punches<\/span>\u00a0\",\"movement_id\":\"6323e3d7a5f02018f2f7f3d5\",\"movement_name\":\"Banded Punches\"},\"4\":{\"text\":\"Descanso 40''\",\"html\":\"Descanso 40''\"},\"5\":{\"text\":\"\",\"html\":\"
\"},\"6\":{\"text\":\"\",\"html\":\"
\"}}"],"desc":"","mode":{"fortime":{"total":"720"}},"score":"","category":"Intro","fatigue":"4","frecuency":"4"},{"title":"Every Minute x 5' : Cardio","content":["{\"0\":{\"text\":\"8\/8 Jab\u00a0+\u00a0\",\"html\":\"8\/8 Jab<\/span>\u00a0+\u00a0\",\"movement_id\":\"6323e603a5f02018f2f7f3ff\",\"movement_name\":\"Jab\"},\"1\":{\"text\":\"Straight\u00a0+\",\"html\":\"Straight<\/span>\u00a0+\",\"movement_id\":\"6323e9f0a5f02018f2f7f456\",\"movement_name\":\"Straight\"},\"2\":{\"text\":\"\u00a0Cross\u00a0\",\"html\":\"\u00a0Cross<\/span>\u00a0\",\"movement_id\":\"6323e4dba5f02018f2f7f3ea\",\"movement_name\":\"Cross\"},\"3\":{\"text\":\"20'' Platform Lateral Skipping\u00a0\",\"html\":\"20'' Platform Lateral Skipping<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f1b\",\"movement_name\":\"Platform Lateral Skipping\"}}"],"desc":"","mode":{"emom":{"total":"300","workout":"60"}},"score":"","category":"Cardio","fatigue":"4","frecuency":"5"}],"is_rest_day":false},{"id":52598,"training":"271","title":"HIIT ","day":1686106650,"content":[{"title":"10'' ON\/5'' OFF x 4' ","content":["{\"0\":{\"text\":\"2 Rounds:\u00a0\",\"html\":\"2 Rounds:\u00a0\"},\"1\":{\"text\":\"-\u00a0Beast to Front Steps\u00a0\",\"html\":\"-\u00a0Beast to Front Steps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f91\",\"movement_name\":\"Beast to Front Steps\"},\"2\":{\"text\":\"-\u00a0Good Morning\u00a0\",\"html\":\"-\u00a0Good Morning<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0ac\",\"movement_name\":\"Good Morning\"},\"3\":{\"text\":\"2 Rounds:\u00a0\",\"html\":\"2 Rounds:\u00a0\"},\"4\":{\"text\":\"-\u00a0Heel Touches\u00a0\",\"html\":\"-\u00a0Heel Touches<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0d5\",\"movement_name\":\"Heel Touches\"},\"5\":{\"text\":\"-\u00a0Tuck Ups\u00a0\",\"html\":\"-\u00a0Tuck Ups<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa31e\",\"movement_name\":\"Tuck Ups\"},\"6\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"7\":{\"text\":\"-\u00a0Lunges\u00a0\",\"html\":\"-\u00a0Lunges<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa181\",\"movement_name\":\"Lunges\"},\"8\":{\"text\":\"-\u00a0Jumping Jacks\u00a0\",\"html\":\"-\u00a0Jumping Jacks<\/span>\u00a0<\/span>\",\"movement_id\":\"5fa15159b986dda1cf0fa0f6\",\"movement_name\":\"Jumping Jacks\"}}"],"desc":"","mode":{"emom":{"total":"240","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"false"},{"title":"40'' ON\/20'' OFF x 5' : KB","content":["{\"0\":{\"text\":\"\",\"html\":\"
\"},\"1\":{\"text\":\"'1: KB Rotational Swing\u00a0\",\"html\":\"'1: KB Rotational Swing<\/span>\u00a0\",\"movement_id\":\"6323e630a5f02018f2f7f402\",\"movement_name\":\"KB Rotational Swing\"},\"2\":{\"text\":\"'2: Goblet Lunges\u00a0\",\"html\":\"'2: Goblet Lunges<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a93448996991474\",\"movement_name\":\"Goblet Lunges\"},\"3\":{\"text\":\"'3: KB Russian Twist\u00a0\",\"html\":\"'3: KB Russian Twist<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa10c\",\"movement_name\":\"KB Russian Twist\"},\"4\":{\"text\":\"'4: Goblet Thrusters\u00a0\",\"html\":\"'4: Goblet Thrusters<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0a4\",\"movement_name\":\"Goblet Thrusters\"},\"5\":{\"text\":\"'5: Skipping In & Out\u00a0\",\"html\":\"'5: Skipping In & Out<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa2a7\",\"movement_name\":\"Skipping In & Out\"},\"6\":{\"text\":\"\",\"html\":\"
\"}}"],"desc":"","mode":{"tabata":{"total":"300","workout":"40","rest":"20"}},"score":"","category":false,"fatigue":"false","frecuency":"5"},{"title":"40'' ON\/20'' OFF x 12' : Intro","content":["{\"0\":{\"text\":\"'1: Banded Reverse Steps\u00a0\",\"html\":\"'1: Banded Reverse Steps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f1e\",\"movement_name\":\"Banded Reverse Steps\"},\"1\":{\"text\":\"'2: Banded Lunges\u00a0\",\"html\":\"'2: Banded Lunges<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f0c\",\"movement_name\":\"Banded Lunges\"},\"2\":{\"text\":\"'3: Banded Skipping\u00a0\",\"html\":\"'3: Banded Skipping<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f27\",\"movement_name\":\"Banded Skipping\"},\"3\":{\"text\":\"'4: Touchdowns\u00a0\",\"html\":\"'4: Touchdowns<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa317\",\"movement_name\":\"Touchdowns\"},\"4\":{\"text\":\"\",\"html\":\"
\"}}"],"desc":"","mode":{"tabata":{"total":"720","workout":"40","rest":"20"}},"score":"","category":false,"fatigue":"false","frecuency":"3"},{"title":"35'' ON\/25'' OFF x 12' : Sport","content":["{\"0\":{\"text\":\"'1: Sprawl\u00a0\",\"html\":\"'1: Sprawl<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa2c4\",\"movement_name\":\"Sprawl\"},\"1\":{\"text\":\"'2: Hang Power Clean\u00a0\",\"html\":\"'2: Hang Power Clean<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0c6\",\"movement_name\":\"Hang Power Clean\"},\"2\":{\"text\":\"'3: Box Jumps\u00a0\",\"html\":\"'3: Box Jumps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9fc0\",\"movement_name\":\"Box Jumps\"},\"3\":{\"text\":\"'4: Barbell Push Jerk\u00a0\",\"html\":\"'4: Barbell Push Jerk<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a93448996991484\",\"movement_name\":\"Barbell Push Jerk\"},\"4\":{\"text\":\"\",\"html\":\"
\"}}"],"desc":"","mode":{"tabata":{"total":"720","workout":"35","rest":"25"}},"score":"","category":false,"fatigue":"false","frecuency":"5"},{"title":"40'' ON\/20'' OFF x 5' : Bodyweight ","content":["{\"0\":{\"text\":\"'1: Beast Shoulder Taps\u00a0\",\"html\":\"'1: Beast Shoulder Taps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f8e\",\"movement_name\":\"Beast Shoulder Taps\"},\"1\":{\"text\":\"'2: Squat to Kneel Down\u00a0\",\"html\":\"'2: Squat to Kneel Down<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa2ed\",\"movement_name\":\"Squat to Kneel Down\"},\"2\":{\"text\":\"'3: Alt. Tuck Ups\u00a0\u00a0\",\"html\":\"'3: Alt. Tuck Ups<\/span>\u00a0\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9ed4\",\"movement_name\":\"Alt. Tuck Ups\"},\"3\":{\"text\":\"'4: Side Kick Through\u00a0\",\"html\":\"'4: Side Kick Through<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa270\",\"movement_name\":\"Side Kick Through\"},\"4\":{\"text\":\"'5: Lateral Box Jumps\u00a0\",\"html\":\"'5: Lateral Box Jumps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa13d\",\"movement_name\":\"Lateral Box Jumps\"}}"],"desc":"","mode":{"tabata":{"total":"300","workout":"40","rest":"20"}},"score":"","category":false,"fatigue":"false","frecuency":"5"}],"is_rest_day":false},{"id":52544,"training":"97","title":"Strength ","day":1686106650,"content":[{"title":"10'' ON\/5'' OFF x 4'","content":["{\"0\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"1\":{\"text\":\"-\u00a0Squat + Thoracic Rotation\u00a0\",\"html\":\"-\u00a0Squat + Thoracic Rotation<\/span>\u00a0\",\"movement_id\":\"5fb494acbb4df760c00e99eb\",\"movement_name\":\"Squat + Thoracic Rotation\"},\"2\":{\"text\":\"-\u00a0Plank Get Up + Long Reach\u00a0\",\"html\":\"-\u00a0Plank Get Up + Long Reach<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a93448996991413\",\"movement_name\":\"Plank Get Up + Long Reach\"},\"3\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"4\":{\"text\":\"-\u00a0Hollow Rocks\u00a0\",\"html\":\"-\u00a0Hollow Rocks<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0eb\",\"movement_name\":\"Hollow Rocks\"},\"5\":{\"text\":\"-\u00a0Side Plank\u00a0\",\"html\":\"-\u00a0Side Plank<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa272\",\"movement_name\":\"Side Plank\"},\"6\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"7\":{\"text\":\"-\u00a0Hand Release Push Ups\",\"html\":\"-\u00a0Hand Release Push Ups<\/span>\",\"movement_id\":\"5fa15159b986dda1cf0fa0ba\",\"movement_name\":\"Hand Release Push Ups\"},\"8\":{\"text\":\"-\u00a0Push Up Hold\u00a0\",\"html\":\"-\u00a0Push Up Hold<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa21e\",\"movement_name\":\"Push Up Hold\"}}"],"desc":"","mode":{"emom":{"total":"240","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"false"},{"title":"Amrap - 5' : Upper Body Accessory","content":["{\"0\":{\"text\":\"4\/4\u00a0Side-Lying Shoulder Mobilization\",\"html\":\"4\/4\u00a0Side-Lying Shoulder Mobilization<\/span>\",\"movement_id\":\"640b42a1b6682dff376db0cc\",\"movement_name\":\"Side-Lying Shoulder Mobilization\"},\"1\":{\"text\":\"5 Hand Release Push Ups\u00a0\",\"html\":\"5 Hand Release Push Ups<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0ba\",\"movement_name\":\"Hand Release Push Ups\"},\"2\":{\"text\":\"8\/8 Tall Plank Step In and Out\u00a0\",\"html\":\"8\/8 Tall Plank Step In and Out<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa318\",\"movement_name\":\"Tall Plank Step In and Out\"},\"3\":{\"text\":\"5\/5\u00a0Alt. DDB Kneeling Shoulder Press\u00a0\",\"html\":\"5\/5\u00a0Alt. DDB Kneeling Shoulder Press<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a9344899699142d\",\"movement_name\":\"Alt. DDB Kneeling Shoulder Press\"},\"4\":{\"text\":\"Descanso 20''\",\"html\":\"Descanso 20''\"}}"],"desc":"","mode":{"amrap":{"total":"300"}},"score":"","category":false,"fatigue":"3","frecuency":"false"},{"title":"Complete in 12' : Lower Body","content":["{\"0\":{\"text\":\"Si bajo repeticiones aumento peso, sino mantengo 6 reps\",\"html\":\"Si bajo repeticiones aumento peso, sino mantengo 6 reps\"},\"1\":{\"text\":\"Complete 1 Set:\",\"html\":\"Complete 1 Set:\"},\"2\":{\"text\":\"6 Barbell Hip Thrusts\u00a0\",\"html\":\"6 Barbell Hip Thrusts<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0e0\",\"movement_name\":\"Barbell Hip Thrusts\"},\"3\":{\"text\":\"Descanso lo necesario\",\"html\":\"Descanso lo necesario\"},\"4\":{\"text\":\"Complete 3 Sets:\",\"html\":\"Complete 3 Sets:\"},\"5\":{\"text\":\"5 Barbell Hip Thrusts\u00a0\",\"html\":\"5 Barbell Hip Thrusts<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0e0\",\"movement_name\":\"Barbell Hip Thrusts\"},\"6\":{\"text\":\"Descanso lo necesario\",\"html\":\"Descanso lo necesario\"},\"7\":{\"text\":\"Complete 1 Set:\",\"html\":\"Complete 1 Set:\"},\"8\":{\"text\":\"4 Barbell Hip Thrusts\",\"html\":\"4 Barbell Hip Thrusts<\/span>\",\"movement_id\":\"5fa15159b986dda1cf0fa0e0\",\"movement_name\":\"Barbell Hip Thrusts\"},\"9\":{\"text\":\"Descanso lo necesario\",\"html\":\"Descanso lo necesario\"},\"10\":{\"text\":\"Si me sobra tiempo, Amrap:\",\"html\":\"Si me sobra tiempo, Amrap:\"},\"11\":{\"text\":\"6\/6\u00a0Goblet Lateral Box Step Up\",\"html\":\"6\/6\u00a0Goblet Lateral Box Step Up<\/span>\",\"movement_id\":\"5fa15159b986dda1cf0fa09a\",\"movement_name\":\"Goblet Lateral Box Step Up\"},\"12\":{\"text\":\"8\/8\u00a0Banded Monster Reverse Walk\u00a0\",\"html\":\"8\/8\u00a0Banded Monster Reverse Walk<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f0d\",\"movement_name\":\"Banded Monster Reverse Walk\"},\"13\":{\"text\":\"Descanso 30''\u00a0\",\"html\":\"Descanso 30''\u00a0\"},\"14\":{\"text\":\"\",\"html\":\"
\"}}"],"desc":"","mode":{"fortime":{"total":"720"}},"score":"","category":false,"fatigue":"5","frecuency":"false"},{"title":"Complete in 12' : Upper Body","content":["{\"0\":{\"text\":\"Si bajo repeticiones aumento peso, sino mantengo 6 reps\",\"html\":\"Si bajo repeticiones aumento peso, sino mantengo 6 reps\"},\"1\":{\"text\":\"Complete 1 Set:\",\"html\":\"Complete 1 Set:\"},\"2\":{\"text\":\"6 Barbell Shoulder Press\u00a0\",\"html\":\"6 Barbell Shoulder Press<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a934489969914da\",\"movement_name\":\"Barbell Shoulder Press\"},\"3\":{\"text\":\"Descanso lo necesario\",\"html\":\"Descanso lo necesario\"},\"4\":{\"text\":\"Complete 3 Sets:\",\"html\":\"Complete 3 Sets:\"},\"5\":{\"text\":\"5 Barbell Shoulder Press\u00a0\",\"html\":\"5 Barbell Shoulder Press<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a934489969914da\",\"movement_name\":\"Barbell Shoulder Press\"},\"6\":{\"text\":\"Descanso lo necesario\",\"html\":\"Descanso lo necesario\"},\"7\":{\"text\":\"Complete 1 Set:\",\"html\":\"Complete 1 Set:\"},\"8\":{\"text\":\"4 Barbell Shoulder Press\",\"html\":\"4 Barbell Shoulder Press<\/span>\",\"movement_id\":\"5faaf52e8a934489969914da\",\"movement_name\":\"Barbell Shoulder Press\"},\"9\":{\"text\":\"Descanso lo necesario\",\"html\":\"Descanso lo necesario\"},\"10\":{\"text\":\"Si me sobra tiempo, Amrap:\",\"html\":\"Si me sobra tiempo, Amrap:\"},\"11\":{\"text\":\"6\u00a0DKB Row\u00a0\",\"html\":\"6\u00a0DKB Row<\/span>\u00a0\",\"movement_id\":\"5fb49c36bb4df760c00e9a29\",\"movement_name\":\"DKB Row\"},\"12\":{\"text\":\"8 SKB High Pull\u00a0\",\"html\":\"8 SKB High Pull<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa107\",\"movement_name\":\"SKB High Pull\"},\"13\":{\"text\":\"Descanso 30''\u00a0\",\"html\":\"Descanso 30''\u00a0\"}}"],"desc":"","mode":{"fortime":{"total":"720"}},"score":"","category":false,"fatigue":"5","frecuency":"false"},{"title":"Amrap - 5' : Lower Body Accessory","content":["{\"0\":{\"text\":\"4 Tempo Barbell Deadlift (Down)\u00a0\",\"html\":\"4 Tempo Barbell Deadlift (Down)<\/span>\u00a0\",\"movement_id\":\"6253885474238e6470669b22\",\"movement_name\":\"Tempo Barbell Deadlift (Down)\"},\"1\":{\"text\":\"8 Wall Squat Hold With MB Aduction\u00a0*\",\"html\":\"8 Wall Squat Hold With MB Aduction<\/span>\u00a0*\",\"movement_id\":\"5fa1515ab986dda1cf0fa342\",\"movement_name\":\"Wall Squat Hold With MB Aduction\"},\"2\":{\"text\":\"12\/12\u00a0Banded Monster Reverse Walk\u00a0\",\"html\":\"12\/12\u00a0Banded Monster Reverse Walk<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f0d\",\"movement_name\":\"Banded Monster Reverse Walk\"},\"3\":{\"text\":\"Descanso 20''\",\"html\":\"Descanso 20''\"},\"4\":{\"text\":\"\",\"html\":\"
\"},\"5\":{\"text\":\"*Sostengo 2'' apretando la MB\u00a0\",\"html\":\"*Sostengo 2'' apretando la MB\u00a0\"}}"],"desc":"","mode":{"amrap":{"total":"300"}},"score":"","category":false,"fatigue":"3","frecuency":"false"}],"is_rest_day":false},{"id":52497,"training":"94","title":"BIGGinners ","day":1686106650,"content":[{"title":"10'' ON\/5'' OFF x 4' ","content":["{\"0\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"1\":{\"text\":\"- Walking Samson Stretch\u00a0\",\"html\":\"- Walking Samson Stretch<\/span>\u00a0\",\"movement_id\":\"5fb493fdbb4df760c00e99e3\",\"movement_name\":\"Walking Samson Stretch\"},\"2\":{\"text\":\"- Toy Soldiers\u00a0\",\"html\":\"- Toy Soldiers<\/span>\u00a0\",\"movement_id\":\"5fb49446bb4df760c00e99e7\",\"movement_name\":\"Toy Soldiers\"},\"3\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"4\":{\"text\":\"- Crunches\u00a0\",\"html\":\"- Crunches<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa00b\",\"movement_name\":\"Crunches\"},\"5\":{\"text\":\"- Side Plank\u00a0\",\"html\":\"- Side Plank<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa272\",\"movement_name\":\"Side Plank\"},\"6\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"7\":{\"text\":\"- Skipping In & Out\u00a0\",\"html\":\"- Skipping In & Out<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa2a7\",\"movement_name\":\"Skipping In & Out\"},\"8\":{\"text\":\"- Touchdowns\u00a0\",\"html\":\"- Touchdowns<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa317\",\"movement_name\":\"Touchdowns\"}}"],"desc":"","mode":{"emom":{"total":"240","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"false"},{"title":"Amrap - 5' : Primary Movements","content":["{\"0\":{\"text\":\"5 KB Deadlift\u00a0\",\"html\":\"5 KB Deadlift<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa100\",\"movement_name\":\"KB Deadlift\"},\"1\":{\"text\":\"3\/3 Lunges\u00a0\",\"html\":\"3\/3 Lunges<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa181\",\"movement_name\":\"Lunges\"},\"2\":{\"text\":\"4 DKB Floor Press\u00a0\",\"html\":\"4 DKB Floor Press<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa037\",\"movement_name\":\"DKB Floor Press\"},\"3\":{\"text\":\"10'' Tall Plank\u00a0\",\"html\":\"10'' Tall Plank<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa30f\",\"movement_name\":\"Tall Plank\"},\"4\":{\"text\":\"Descanso 20''\",\"html\":\"Descanso 20''\"}}"],"desc":"","mode":{"amrap":{"total":"300"}},"score":"","category":false,"fatigue":"false","frecuency":"1"},{"title":"Amrap - 12' : Lower + Upper","content":["{\"0\":{\"text\":\"4\u00a0Squats In & Out\",\"html\":\"4\u00a0Squats In & Out<\/span>\",\"movement_id\":\"5fa1515ab986dda1cf0fa2ee\",\"movement_name\":\"Squats In & Out\"},\"1\":{\"text\":\"5 Banded Hammer Biceps Curls\u00a0\",\"html\":\"5 Banded Hammer Biceps Curls<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9ee8\",\"movement_name\":\"Banded Hammer Biceps Curls\"},\"2\":{\"text\":\"4 Seated Banded Abduction\u00a0\",\"html\":\"4 Seated Banded Abduction<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a9344899699144a\",\"movement_name\":\"Seated Banded Abduction\"},\"3\":{\"text\":\"5 Banded Triceps Push Down\u00a0\",\"html\":\"5 Banded Triceps Push Down<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f35\",\"movement_name\":\"Banded Triceps Push Down\"},\"4\":{\"text\":\"4\/4 Banded Diagonal Steps\u00a0\",\"html\":\"4\/4 Banded Diagonal Steps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9ef0\",\"movement_name\":\"Banded Diagonal Steps\"},\"5\":{\"text\":\"Descanso 30''\",\"html\":\"Descanso 30''\"}}"],"desc":"","mode":{"amrap":{"total":"720"}},"score":"","category":false,"fatigue":"false","frecuency":"2"},{"title":"Complete in 12' : Cardio ","content":["{\"0\":{\"text\":\"00:00-04:00 Every Minute:\",\"html\":\"00:00-04:00 Every Minute:\"},\"1\":{\"text\":\"'1: 20'' Bumper In-Out\u00a0\",\"html\":\"'1: 20'' Bumper In-Out<\/span>\u00a0\",\"movement_id\":\"5fb49cf0bb4df760c00e9a37\",\"movement_name\":\"Bumper In-Out\"},\"2\":{\"text\":\"'2: 20'' Good Morning\u00a0\",\"html\":\"'2: 20'' Good Morning<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0ac\",\"movement_name\":\"Good Morning\"},\"3\":{\"text\":\"04:00-12:00 Amrap:\u00a0\",\"html\":\"04:00-12:00 Amrap:\u00a0\"},\"4\":{\"text\":\"20'' Machine\u00a0\",\"html\":\"20'' Machine<\/span>\u00a0\",\"movement_id\":\"6242274874238e82cb669aec\",\"movement_name\":\"Machine\"},\"5\":{\"text\":\"4\/4\u00a0Walking Samson Stretch\u00a0\",\"html\":\"4\/4\u00a0Walking Samson Stretch<\/span>\u00a0\",\"movement_id\":\"5fb493fdbb4df760c00e99e3\",\"movement_name\":\"Walking Samson Stretch\"},\"6\":{\"text\":\"20'' Machine\u00a0\",\"html\":\"20'' Machine<\/span>\u00a0\",\"movement_id\":\"6242274874238e82cb669aec\",\"movement_name\":\"Machine\"},\"7\":{\"text\":\"5 Bumper Flys\u00a0\",\"html\":\"5 Bumper Flys<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9fd4\",\"movement_name\":\"Bumper Flys\"},\"8\":{\"text\":\"Descanso 20''\",\"html\":\"Descanso 20''\"}}"],"desc":"","mode":{"fortime":{"total":"720"}},"score":"","category":false,"fatigue":"false","frecuency":"3"},{"title":"Amrap - 5' : Midline + Upper","content":["{\"0\":{\"text\":\"5 SDB Hex Biceps Curls\u00a0\",\"html\":\"5 SDB Hex Biceps Curls<\/span>\u00a0\",\"movement_id\":\"5fdbb79a99245230b888dc14\",\"movement_name\":\"SDB Hex Biceps Curls\"},\"1\":{\"text\":\"3\/3\u00a0DDB Alt. Z-Press\",\"html\":\"3\/3\u00a0DDB Alt. Z-Press<\/span>\",\"movement_id\":\"5faaf52e8a9344899699142b\",\"movement_name\":\"DDB Alt. Z-Press\"},\"2\":{\"text\":\"4 Back Extensions\u00a0\",\"html\":\"4 Back Extensions<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9ee4\",\"movement_name\":\"Back Extensions\"},\"3\":{\"text\":\"4 Plank Get Up\u00a0\",\"html\":\"4 Plank Get Up<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa1d6\",\"movement_name\":\"Plank Get Up\"},\"4\":{\"text\":\"Descanso 20''\u00a0\",\"html\":\"Descanso 20''\u00a0\"},\"5\":{\"text\":\"\",\"html\":\"
\"}}"],"desc":"","mode":{"amrap":{"total":"300"}},"score":"","category":false,"fatigue":"false","frecuency":"2"}],"is_rest_day":false},{"id":52481,"training":"95","title":"Cardio ","day":1686106650,"content":[{"title":"10'' ON\/5'' OFF x 4' ","content":["{\"0\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"1\":{\"text\":\"-\u00a0Air Squat\u00a0\",\"html\":\"-\u00a0Air Squat<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9ebe\",\"movement_name\":\"Air Squat\"},\"2\":{\"text\":\"-\u00a0Squat Thoracic Rotation\u00a0\",\"html\":\"-\u00a0Squat Thoracic Rotation<\/span>\u00a0\",\"movement_id\":\"5fb494acbb4df760c00e99eb\",\"movement_name\":\"Squat Thoracic Rotation\"},\"3\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"4\":{\"text\":\"-\u00a0Grasshoppers\u00a0\",\"html\":\"-\u00a0Grasshoppers<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0ae\",\"movement_name\":\"Grasshoppers\"},\"5\":{\"text\":\"- Superman Hold\u00a0\u00a0\",\"html\":\"- Superman Hold<\/span>\u00a0\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa302\",\"movement_name\":\"Superman Hold\"},\"6\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"7\":{\"text\":\"- Walkouts\u00a0\",\"html\":\"- Walkouts<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa336\",\"movement_name\":\"Walkouts\"},\"8\":{\"text\":\"-\u00a0Heidens\u00a0\",\"html\":\"-\u00a0Heidens<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0d6\",\"movement_name\":\"Heidens\"}}"],"desc":"","mode":{"emom":{"total":"240","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"false"},{"title":"40'' ON\/20'' OFF x 5' : Traditional HIIT\t","content":["{\"0\":{\"text\":\"'1: MB Toe Taps\u00a0\",\"html\":\"'1: MB Toe Taps<\/span>\u00a0\",\"movement_id\":\"62539ba674238eb136669b55\",\"movement_name\":\"MB Toe Taps\"},\"1\":{\"text\":\"'2: Machine\u00a0\",\"html\":\"'2: Machine<\/span>\u00a0\",\"movement_id\":\"6242274874238e82cb669aec\",\"movement_name\":\"Machine\"},\"2\":{\"text\":\"'3: Air Ball\u00a0\u00a0\",\"html\":\"'3: Air Ball<\/span>\u00a0\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9eb4\",\"movement_name\":\"Air Ball\"},\"3\":{\"text\":\"'4: Machine\u00a0\",\"html\":\"'4: Machine<\/span>\u00a0\",\"movement_id\":\"6242274874238e82cb669aec\",\"movement_name\":\"Machine\"},\"4\":{\"text\":\"'5: MB Skater Hops\u00a0\",\"html\":\"'5: MB Skater Hops<\/span>\u00a0\",\"movement_id\":\"6323e8baa5f02018f2f7f43e\",\"movement_name\":\"MB Skater Hops\"}}"],"desc":"","mode":{"tabata":{"total":"300","workout":"40","rest":"20"}},"score":"","category":false,"fatigue":"false","frecuency":"3"},{"title":"40'' ON\/20'' OFF x 12' : Extreme HIIT\t","content":["{\"0\":{\"text\":\"'1: Thruster\u00a0\",\"html\":\"'1: Thruster<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa323\",\"movement_name\":\"Thruster\"},\"1\":{\"text\":\"'2: Lateral Hops Over the Bar\u00a0\",\"html\":\"'2: Lateral Hops Over the Bar<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a934489969914c1\",\"movement_name\":\"Lateral Hops Over the Bar\"},\"2\":{\"text\":\"'3: Barbell Sumo Deadlift\u00a0\",\"html\":\"'3: Barbell Sumo Deadlift<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a93448996991483\",\"movement_name\":\"Barbell Sumo Deadlift\"},\"3\":{\"text\":\"'4: Sit Ups\u00a0\",\"html\":\"'4: Sit Ups<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa299\",\"movement_name\":\"Sit Ups\"}}"],"desc":"","mode":{"tabata":{"total":"720","workout":"40","rest":"20"}},"score":"","category":false,"fatigue":"false","frecuency":"6"},{"title":"40'' ON\/20'' OFF x 12' : Upper","content":["{\"0\":{\"text\":\"'1: Machine\u00a0\",\"html\":\"'1: Machine<\/span>\u00a0\",\"movement_id\":\"6242274874238e82cb669aec\",\"movement_name\":\"Machine\"},\"1\":{\"text\":\"'2: DDB Skier Swings\u00a0\",\"html\":\"'2: DDB Skier Swings<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a934489969914dd\",\"movement_name\":\"DDB Skier Swings\"},\"2\":{\"text\":\"'3: Machine\u00a0\",\"html\":\"'3: Machine<\/span>\u00a0\",\"movement_id\":\"6242274874238e82cb669aec\",\"movement_name\":\"Machine\"},\"3\":{\"text\":\"'4: SDB Devil Press\u00a0(DDB)\",\"html\":\"'4: SDB Devil Press<\/span>\u00a0(DDB)\",\"movement_id\":\"5fa1515ab986dda1cf0fa2a1\",\"movement_name\":\"SDB Devil Press\"}}"],"desc":"","mode":{"tabata":{"total":"720","workout":"40","rest":"20"}},"score":"","category":false,"fatigue":"false","frecuency":"5"},{"title":"Complete in 5' : Finisher\t","content":["{\"0\":{\"text\":\"Buy-In:\u00a0\",\"html\":\"Buy-In:\u00a0\"},\"1\":{\"text\":\"40'' Machine\u00a0\",\"html\":\"40'' Machine<\/span>\u00a0\",\"movement_id\":\"6242274874238e82cb669aec\",\"movement_name\":\"Machine\"},\"2\":{\"text\":\"Complete 3 Rounds:\",\"html\":\"Complete 3 Rounds:\"},\"3\":{\"text\":\"30'' Bumper In-Out\u00a0\",\"html\":\"30'' Bumper In-Out<\/span>\u00a0\",\"movement_id\":\"5fb49cf0bb4df760c00e9a37\",\"movement_name\":\"Bumper In-Out\"},\"4\":{\"text\":\"5 Bumper Ground To Overhead\u00a0\",\"html\":\"5 Bumper Ground To Overhead<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0b0\",\"movement_name\":\"Bumper Ground To Overhead\"},\"5\":{\"text\":\"4\/4 Good Morning + Bumper Reverse Lunge\u00a0\",\"html\":\"4\/4 Good Morning + Bumper Reverse Lunge<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0a8\",\"movement_name\":\"Good Morning + Bumper Reverse Lunge\"},\"6\":{\"text\":\"3 Sprawl to Bumper\u00a0\",\"html\":\"3 Sprawl to Bumper<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a93448996991466\",\"movement_name\":\"Sprawl to Bumper\"}}"],"desc":"","mode":{"fortime":{"total":"300"}},"score":"","category":false,"fatigue":"false","frecuency":"5"}],"is_rest_day":false},{"id":52402,"training":"96","title":"Upper Body ","day":1686106650,"content":[{"title":"10'' ON\/5'' OFF x 4' ","content":["{\"0\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"1\":{\"text\":\"-\u00a0Squat + Thoracic Rotation\u00a0\",\"html\":\"-\u00a0Squat + Thoracic Rotation<\/span>\u00a0\",\"movement_id\":\"5fb494acbb4df760c00e99eb\",\"movement_name\":\"Squat + Thoracic Rotation\"},\"2\":{\"text\":\"-\u00a0Swivels\u00a0\",\"html\":\"-\u00a0Swivels<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa307\",\"movement_name\":\"Swivels\"},\"3\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"4\":{\"text\":\"-\u00a0Tall Plank Toe Touches\u00a0\",\"html\":\"-\u00a0Tall Plank Toe Touches<\/span>\u00a0\",\"movement_id\":\"5fd8fd3499245230b888dbfa\",\"movement_name\":\"Tall Plank Toe Touches\"},\"5\":{\"text\":\"-\u00a0Plank Jack\u00a0\",\"html\":\"-\u00a0Plank Jack<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa1d7\",\"movement_name\":\"Plank Jack\"},\"6\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"7\":{\"text\":\"-\u00a0Hand Release Push Ups\u00a0\",\"html\":\"-\u00a0Hand Release Push Ups<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0ba\",\"movement_name\":\"Hand Release Push Ups\"},\"8\":{\"text\":\"-\u00a0Sprawl\u00a0\",\"html\":\"-\u00a0Sprawl<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa2c4\",\"movement_name\":\"Sprawl\"}}"],"desc":"","mode":{"emom":{"total":"240","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"false"},{"title":"Amrap - 5' : Intro","content":["{\"0\":{\"text\":\"8 DDB Curl & Press\u00a0\",\"html\":\"8 DDB Curl & Press<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa012\",\"movement_name\":\"DDB Curl & Press\"},\"1\":{\"text\":\"8\/8 Shoulder Taps\u00a0\",\"html\":\"8\/8 Shoulder Taps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa269\",\"movement_name\":\"Shoulder Taps\"},\"2\":{\"text\":\"20'' Grasshoppers\u00a0\",\"html\":\"20'' Grasshoppers<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0ae\",\"movement_name\":\"Grasshoppers\"},\"3\":{\"text\":\"Descanso 20''\",\"html\":\"Descanso 20''\"}}"],"desc":"","mode":{"amrap":{"total":"300"}},"score":"","category":false,"fatigue":"1","frecuency":"1"},{"title":"40'' ON\/20'' OFF x 12' : HIIT","content":["{\"0\":{\"text\":\"\",\"html\":\"
\"},\"1\":{\"text\":\"'1: KB Ballistic Row\u00a0\",\"html\":\"'1: KB Ballistic Row<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a9344899699142e\",\"movement_name\":\"KB Ballistic Row\"},\"2\":{\"text\":\"'2: Legless Bike\u00a0\",\"html\":\"'2: Legless Bike<\/span>\u00a0\",\"movement_id\":\"63699e8a1434e4db86c40b67\",\"movement_name\":\"Legless Bike\"},\"3\":{\"text\":\"'3: Russian Swing\u00a0\",\"html\":\"'3: Russian Swing<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa24c\",\"movement_name\":\"Russian Swing\"},\"4\":{\"text\":\"'4: DKB Push Press\u00a0\",\"html\":\"'4: DKB Push Press<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa068\",\"movement_name\":\"DKB Push Press\"}}"],"desc":"","mode":{"tabata":{"total":"720","workout":"40","rest":"20"}},"score":"","category":false,"fatigue":"4","frecuency":"4"},{"title":"Complete in 12' : Bodyweight","content":["{\"0\":{\"text\":\"00:00-06:00 Every 30'':\",\"html\":\"00:00-06:00 Every 30'':\"},\"1\":{\"text\":\"4\u00a0Push Ups\u00a0\",\"html\":\"4\u00a0Push Ups<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa21b\",\"movement_name\":\"Push Ups\"},\"2\":{\"text\":\"5\u00a0Tuck Ups\u00a0\",\"html\":\"5\u00a0Tuck Ups<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa31e\",\"movement_name\":\"Tuck Ups\"},\"3\":{\"text\":\"6\u00a0Toe Touches\u00a0\",\"html\":\"6\u00a0Toe Touches<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa314\",\"movement_name\":\"Toe Touches\"},\"4\":{\"text\":\"06:00-12:00 Every 30'':\",\"html\":\"06:00-12:00 Every 30'':\"},\"5\":{\"text\":\"5\u00a0Ring Row\u00a0\",\"html\":\"5\u00a0Ring Row<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa242\",\"movement_name\":\"Ring Row\"},\"6\":{\"text\":\"6\u00a0Sprawlees\u00a0\",\"html\":\"6\u00a0Sprawlees<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa2d6\",\"movement_name\":\"Sprawlees\"},\"7\":{\"text\":\"7\u00a0Plank Jack\u00a0\",\"html\":\"7\u00a0Plank Jack<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa1d7\",\"movement_name\":\"Plank Jack\"}}"],"desc":"","mode":{"fortime":{"total":"720"}},"score":"","category":false,"fatigue":"5","frecuency":"5"},{"title":"Amrap - 5' : Upper Pump","content":["{\"0\":{\"text\":\"10 SDB Hex Biceps Curls\u00a0\",\"html\":\"10 SDB Hex Biceps Curls<\/span>\u00a0\",\"movement_id\":\"5fdbb79a99245230b888dc14\",\"movement_name\":\"SDB Hex Biceps Curls\"},\"1\":{\"text\":\"30 Banded Hammer Biceps Curls\u00a0\",\"html\":\"30 Banded Hammer Biceps Curls<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9ee8\",\"movement_name\":\"Banded Hammer Biceps Curls\"},\"2\":{\"text\":\"10 SKB Overhead Triceps Extensions\u00a0\",\"html\":\"10 SKB Overhead Triceps Extensions<\/span>\u00a0\",\"movement_id\":\"5fc14b6031e5c42bd82bbfba\",\"movement_name\":\"SKB Overhead Triceps Extensions\"},\"3\":{\"text\":\"30 Banded Triceps Push Down\u00a0\",\"html\":\"30 Banded Triceps Push Down<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f35\",\"movement_name\":\"Banded Triceps Push Down\"},\"4\":{\"text\":\"Descanso 20''\u00a0\",\"html\":\"Descanso 20''\u00a0\"}}"],"desc":"","mode":{"amrap":{"total":"300"}},"score":"","category":false,"fatigue":"5","frecuency":"false"}],"is_rest_day":false},{"id":51386,"training":"98","title":"FBA ","day":1686106650,"content":[{"title":"10'' ON\/5'' OFF x 4'","content":["{\"0\":{\"text\":\"\",\"html\":\"\"},\"1\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"2\":{\"text\":\"-\u00a0Swivels\u00a0\",\"html\":\"-\u00a0Swivels<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa307\",\"movement_name\":\"Swivels\"},\"3\":{\"text\":\"-\u00a0Back Extensions\u00a0\",\"html\":\"-\u00a0Back Extensions<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9ee4\",\"movement_name\":\"Back Extensions\"},\"4\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"5\":{\"text\":\"-\u00a0Mountain Climbers\u00a0\",\"html\":\"-\u00a0Mountain Climbers<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa195\",\"movement_name\":\"Mountain Climbers\"},\"6\":{\"text\":\"-\u00a0Beast Shoulder Taps\u00a0\",\"html\":\"-\u00a0Beast Shoulder Taps<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9f8e\",\"movement_name\":\"Beast Shoulder Taps\"},\"7\":{\"text\":\"2 Rounds:\",\"html\":\"2 Rounds:\"},\"8\":{\"text\":\"-\u00a0Pulse Lunges\u00a0\",\"html\":\"-\u00a0Pulse Lunges<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa20e\",\"movement_name\":\"Pulse Lunges\"},\"9\":{\"text\":\"-\u00a0Skipping In & Out\u00a0\",\"html\":\"-\u00a0Skipping In & Out<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa2a7\",\"movement_name\":\"Skipping In & Out\"}}"],"desc":"","mode":{"emom":{"total":"240","workout":"60"}},"score":"","category":false,"fatigue":"false","frecuency":"false"},{"title":"Amrap - 5' : KB ","content":["{\"0\":{\"text\":\"2\/2\u00a0KB Figure 8\u00a0\",\"html\":\"2\/2\u00a0KB Figure 8<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa103\",\"movement_name\":\"KB Figure 8\"},\"1\":{\"text\":\"2\/2 KB Kneeling Halo\u00a0\",\"html\":\"2\/2 KB Kneeling Halo<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a93448996991405\",\"movement_name\":\"KB Kneeling Halo\"},\"2\":{\"text\":\"4\/4 SKB Half-Kneeling Shoulder Press\u00a0\",\"html\":\"4\/4 SKB Half-Kneeling Shoulder Press<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a93448996991486\",\"movement_name\":\"SKB Half-Kneeling Shoulder Press\"},\"3\":{\"text\":\"4\/4 SKB Front Squat\u00a0\",\"html\":\"4\/4 SKB Front Squat<\/span>\u00a0\",\"movement_id\":\"5faaf52e8a9344899699148d\",\"movement_name\":\"SKB Front Squat\"},\"4\":{\"text\":\"\",\"html\":\"
\"},\"5\":{\"text\":\"Descanso 30''\u00a0\",\"html\":\"Descanso 30''\u00a0\"},\"6\":{\"text\":\"\",\"html\":\"
\"},\"7\":{\"text\":\"\",\"html\":\"
\"}}"],"desc":"","mode":{"amrap":{"total":"300"}},"score":"","category":false,"fatigue":"false","frecuency":"1"},{"title":"Complete in 12' : Complex","content":["{\"0\":{\"text\":\"00:00-09:00 Every 90'':\",\"html\":\"00:00-09:00 Every 90'':\"},\"1\":{\"text\":\"3\u00a0Hang Power Snatch\u00a0\",\"html\":\"3\u00a0Hang Power Snatch<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0c7\",\"movement_name\":\"Hang Power Snatch\"},\"2\":{\"text\":\"2\u00a0Squat Snatch\u00a0\",\"html\":\"2\u00a0Squat Snatch<\/span>\u00a0\",\"movement_id\":\"5fa1515ab986dda1cf0fa2eb\",\"movement_name\":\"Squat Snatch\"},\"3\":{\"text\":\"3 Barbell Back Squat\u00a0\",\"html\":\"3 Barbell Back Squat<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9ee3\",\"movement_name\":\"Barbell Back Squat\"},\"4\":{\"text\":\"09:00-12:00 Complete:\",\"html\":\"09:00-12:00 Complete:\"},\"5\":{\"text\":\"20 Barbell Overhead Squat\u00a0\",\"html\":\"20 Barbell Overhead Squat<\/span>\u00a0\",\"movement_id\":\"5fba030984a29d77f7e11f8e\",\"movement_name\":\"Barbell Overhead Squat\"},\"6\":{\"text\":\"20\u00a0Barbell Overhead Lunges\u00a0\",\"html\":\"20\u00a0Barbell Overhead Lunges<\/span>\u00a0\",\"movement_id\":\"6253963d74238eb670669b45\",\"movement_name\":\"Barbell Overhead Lunges\"},\"7\":{\"text\":\"\",\"html\":\"
\"},\"8\":{\"text\":\"\",\"html\":\"
\"}}"],"desc":"","mode":{"fortime":{"total":"720"}},"score":"","category":false,"fatigue":"false","frecuency":"3"},{"title":"Complete 10 to 1 in 12' : OG","content":["{\"0\":{\"text\":\"-\u00a0Barbell Deadlift\u00a0\",\"html\":\"-\u00a0Barbell Deadlift<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa01a\",\"movement_name\":\"Barbell Deadlift\"},\"1\":{\"text\":\"- Hang Power Clean\u00a0\",\"html\":\"- Hang Power Clean<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa0c6\",\"movement_name\":\"Hang Power Clean\"},\"2\":{\"text\":\"- Burpees\u00a0\",\"html\":\"- Burpees<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9fe2\",\"movement_name\":\"Burpees\"},\"3\":{\"text\":\"\",\"html\":\"
\"}}"],"desc":"","mode":{"fortime":{"total":"720"}},"score":"","category":false,"fatigue":"false","frecuency":"4"},{"title":"Complete in 5' : Finisher ","content":["{\"0\":{\"text\":\"75\u00a0Air Squat\u00a0\",\"html\":\"75\u00a0Air Squat<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0f9ebe\",\"movement_name\":\"Air Squat\"},\"1\":{\"text\":\"9\/9\u00a0SKB Devil Press\u00a0\",\"html\":\"9\/9\u00a0SKB Devil Press<\/span>\u00a0\",\"movement_id\":\"5fa15159b986dda1cf0fa028\",\"movement_name\":\"SKB Devil Press\"}}"],"desc":"","mode":{"fortime":{"total":"300"}},"score":"","category":false,"fatigue":"false","frecuency":"5"}],"is_rest_day":false}]