Array ( [0] => Array ( [id] => 58156 [training] => 89 [title] => Full Body [day] => 1716274720 [content] => Array ( [0] => Array ( [title] => 10'' ON/5'' OFF x 4' [content] => Array ( [0] => 2 Rounds: [1] => - Cossacks (Lento) [2] => - Reverse Lunges + Leg Lift  [3] => - Yoga Push Ups  [4] => - Happy-Angry Cat  [5] => 2 Rounds: [6] => - Stiff Leg Dead Bug  [7] => 2 Rounds: [8] => - Heidens  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 240 [workout] => 60 ) ) [score] => [category] => [fatigue] => false [frecuency] => false ) [1] => Array ( [title] => Amrap - 8' : Intro [content] => Array ( [0] => 5 DKB Row  [1] => 10 DKB Shoulder Press  [2] => 5 DKB Biceps Curl  [3] => 5 DKB Front Squat  ) [desc] => [mode] => Array ( [amrap] => Array ( [total] => 480 ) ) [score] => [category] => [fatigue] => false [frecuency] => 1 ) [2] => Array ( [title] => Complete 10 to 1 in 10' : One Way [content] => Array ( [0] => 10 a 5: [1] => - Bumper Overhead Sit-Ups  [2] => - Bumper Ground To Overhead  [3] => 5 a 1: [4] => - Burpee Pull Up  [5] => - Gumbo V-Sit Ups  ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => false [frecuency] => 5 ) [3] => Array ( [title] => Amrap - 10' : For Quality [content] => Array ( [0] => 5 Bumper Squat Press Out  [1] => 5/5 Bumper Oblique Twist  [2] => 10/10 Pallof Rotation  ) [desc] => [mode] => Array ( [amrap] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => false [frecuency] => 2 ) [4] => Array ( [title] => Complete in 8' : Bodyweight [content] => Array ( [0] => 00:00-03:00: [1] => 50 Reverse Lunge  [2] => 03:00-06:00: 3 Rondas: [3] => 7 Knees To Elbow  [4] => 4 Burpee Pull Up  [5] => 06:00-08:00: [6] => 50 Russian Twist (Sin Peso)  [7] => 50 Bent Knee Prayer Crunches  ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 480 ) ) [score] => [category] => [fatigue] => false [frecuency] => 5 ) ) [is_rest_day] => ) [1] => Array ( [id] => 58148 [training] => 302 [title] => Full Force [day] => 1716274720 [content] => Array ( [0] => Array ( [title] => 10'' ON/5'' OFF x 4' [content] => Array ( [0] => 2 Rounds: [1] => - Swivels  [2] => - Happy-Angry Cat  [3] => 2 Rounds: [4] => - Plank In and Out  [5] => - Back Extensions  [6] => 2 Rounds: [7] => - Jumping Squats  [8] => - Jumping Jacks  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 240 [workout] => 60 ) ) [score] => [category] => [fatigue] => false [frecuency] => false ) [1] => Array ( [title] => Amrap - 8' : Pull + Squat [content] => Array ( [0] => 8 SDB Pullover  [1] => 6 DDB Front Squat  [2] => 4 Jumping Pull Ups  [3] => Descanso 30''  ) [desc] => [mode] => Array ( [amrap] => Array ( [total] => 480 ) ) [score] => [category] => [fatigue] => 4 [frecuency] => 3 ) [2] => Array ( [title] => Amrap - 10' : Total Pull [content] => Array ( [0] => A:  [1] => 6 Gorilla Row  (Desafiante) [2] => 8 DKB High Pull  [3] => Descanso 20'' [4] => B: [5] => 8 Goblet Sumo Squat (Desafiante)  [6] => 20 Banded Monster Walk  [7] => Descanso 20'' ) [desc] => [mode] => Array ( [amrap] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => 4 [frecuency] => false ) [3] => Array ( [title] => Amrap - 10' : Unilateral + Push [content] => Array ( [0] => A:  [1] => 8 DDB Floor Press (Desafiante) [2] => 4/4 Alt. DDB Push Press  [3] => Descanso 20'' [4] => B:  [5] => 8/8 Goblet Bulgarian Squat  (Desafiante) [6] => 6/6 Runner Lunges  ) [desc] => [mode] => Array ( [amrap] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => 4 [frecuency] => false ) [4] => Array ( [title] => Amrap - 8' : Push [content] => Array ( [0] => 10 Floor Press (Liviano) [1] => 6 Diamond Push Ups  [2] => Descanso 20''  [3] => 10 Barbell Z-Press (Liviano) [4] => 6 Yoga Push Ups  ) [desc] => [mode] => Array ( [amrap] => Array ( [total] => 480 ) ) [score] => [category] => [fatigue] => 4 [frecuency] => false ) ) [is_rest_day] => ) [2] => Array ( [id] => 58143 [training] => 98 [title] => FBA [day] => 1716274720 [content] => Array ( [0] => Array ( [title] => 10'' ON/5'' OFF x 4' [content] => Array ( [0] => 2 Rondas: [1] => - Rotational Lunges  [2] => - Over the Hurdle  [3] => 2 Rondas: [4] => - Side Kick Through  [5] => - Plank Get Up  [6] => 2 Rondas: [7] => - Jumping Lunges  [8] => - Touchdowns  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 240 [workout] => 60 ) ) [score] => [category] => [fatigue] => false [frecuency] => false ) [1] => Array ( [title] => Every Minute x 8' : Core + Lower [content] => Array ( [0] => '1: 12 KB Glute Bridge  [1] => 10'' Glute Bridge Hold  [2] => '2: 15'' Hollow Hold   [3] => 7 V-Sit Ups  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 480 [workout] => 60 ) ) [score] => [category] => [fatigue] => 4 [frecuency] => 4 ) [2] => Array ( [title] => Complete 3 Rounds in 10' : Mind Breaking [content] => Array ( [0] => 15 Barbell Hang Power Clean  [1] => 4 Burpees Over The Bar  [2] => 12 Barbell Push Press  [3] => 4 Burpees Over The Bar  [4] => 9 Barbell Hang Squat Clean  [5] => 4 Burpees Over The Bar  [6] => Realizar con peso Liviano ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => false [frecuency] => 5 ) [3] => Array ( [title] => Complete in 10' : Classic Work [content] => Array ( [0] => 10 to 1: [1] => - DKB Deadlift  [2] => 1 to 10: [3] => - DKB Devil Clean  [4] => Cada 2 Rondas, realizo: [5] => 5 Sprawl Jumps  ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => 5 [frecuency] => 5 ) [4] => Array ( [title] => Every 2' x 8' : Finisher Triceps [content] => Array ( [0] => 1 Barbell Skullcrusher 21  [1] => 7 Diamond Push Ups  [2] => 8 Overhead Barbell Triceps Extensions  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 480 [workout] => 120 ) ) [score] => [category] => [fatigue] => 5 [frecuency] => 6 ) ) [is_rest_day] => ) [3] => Array ( [id] => 58090 [training] => 91 [title] => Lower Body [day] => 1716274720 [content] => Array ( [0] => Array ( [title] => 10'' ON/5'' OFF x 4' [content] => Array ( [0] => 2 Rondas: [1] => - Kang Squat [2] => - Hamstring Floss [3] => 2 Rondas: [4] => - Bird Dogs [5] => - Stiff Leg Dead Bug [6] => 2 Rondas: [7] => - Cossacks [8] => - Pulse Squat Jumps ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 240 [workout] => 60 ) ) [score] => [category] => [fatigue] => false [frecuency] => false ) [1] => Array ( [title] => Every 2' x 8' : Unilateral [content] => Array ( [0] => 3/3 Single-Leg Squat to Box [1] => 5/5 Burpee + High Kick Reach [2] => 3/3 Box Step Up [3] => 5''/5'' Pulse Lunges ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 480 [workout] => 120 ) ) [score] => [category] => [fatigue] => false [frecuency] => 4 ) [2] => Array ( [title] => 40'' ON/20'' OFF x 10' : HIIT + Platform [content] => Array ( [0] => '1: Platform Touchdowns [1] => '2: 20''/20'' Platform Squat Knee Up [2] => '3: Platform Skipping In & Out [3] => '4: 20''/20'' Platform Up Kicks [4] => '5: Sprawl To Platform ) [desc] => [mode] => Array ( [tabata] => Array ( [total] => 600 [workout] => 40 [rest] => 20 ) ) [score] => [category] => [fatigue] => false [frecuency] => 5 ) [3] => Array ( [title] => Amrap for Quality in 10' [content] => Array ( [0] => 8 DKB Front Squat [1] => 6/6 Goblet Cossacks [2] => 10 KB Pulse Squat [3] => 6/6 Duck Walk [4] => 5/5 Squat to Kneel Down [5] => Descanso 30'' ) [desc] => [mode] => Array ( [amrap] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => 3 [frecuency] => false ) [4] => Array ( [title] => Every 2' x 8' : Glute Burn [content] => Array ( [0] => 8 Deficit DKB Sumo Deadlift [1] => 6/6 Platform Up Kicks [2] => 6/6 Banded Curtsy Lunge + Squat + Leg Raise ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 480 [workout] => 120 ) ) [score] => [category] => [fatigue] => 4 [frecuency] => false ) ) [is_rest_day] => ) [4] => Array ( [id] => 58042 [training] => 97 [title] => Strength [day] => 1716274720 [content] => Array ( [0] => Array ( [title] => 10'' ON/5'' OFF x 4' [content] => Array ( [0] => 2 Rondas: [1] => - Squat Thoracic Rotation  [2] => - Toy Soldiers  [3] => 2 Rondas: [4] => - Plank In and Out  [5] => - Back Extensions  [6] => 2 Rondas: [7] => - Pulse Squats  [8] => - Lunges  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 240 [workout] => 60 ) ) [score] => [category] => [fatigue] => false [frecuency] => false ) [1] => Array ( [title] => Complete 4 Rounds in 8' : Strong Knees Accessory [content] => Array ( [0] => 5/5 DKB Front Rack Lunges  [1] => 4/4 Lunge to Heiden [2] => 15'' Goblet Pulse Squat    [3] => Descanso 20'' [4] => Opcional: +4 Rounds ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 480 ) ) [score] => [category] => Strength [fatigue] => 4 [frecuency] => 5 ) [2] => Array ( [title] => Complete in 10' : Squats Day Building [content] => Array ( [0] => Aumento progresivamente o mantengo un peso desafiante [1] => Completar 1 Set: [2] => 5 Barbell Back Squat  [3] => Descanso lo necesario [4] => Completar 3 Sets: [5] => 4 Barbell Back Squat  [6] => Descanso lo necesario [7] => Si me sobra tiempo, Amrap: [8] => 10''/10'' Pulse Lunges  [9] => 15'' Banded Wall Squat Hold + Abduction  [10] => Descanso 15'' ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 600 ) ) [score] => [category] => Strength [fatigue] => 5 [frecuency] => false ) [3] => Array ( [title] => Complete in 10' : Upper Building [content] => Array ( [0] => Aumento progresivamente o mantengo un peso desafiante [1] => Completar 2 Sets:  [2] => 5 Weighted Strict Pull Ups  [3] => Descanso lo necesario [4] => Completar 2 Sets: [5] => 4 Weighted Strict Pull Ups  [6] => Descanso lo necesario [7] => Si me sobra tiempo, Amrap: [8] => 15'' Push Up Hold  [9] => 5 Jumping Chin Ups  [10] => Descanso 15'' ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 600 ) ) [score] => [category] => Strength [fatigue] => 5 [frecuency] => 4 ) [4] => Array ( [title] => Every 2' x 8' : Barbell Accessory [content] => Array ( [0] => 1 Barbell Biceps 21 (Barra vacía) [1] => 6 Barbell Reverse Biceps Curls  [2] => 10'' Barbell High Pull Hold  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 480 [workout] => 120 ) ) [score] => [category] => Strength [fatigue] => 5 [frecuency] => false ) ) [is_rest_day] => ) [5] => Array ( [id] => 57988 [training] => 271 [title] => HIIT [day] => 1716274720 [content] => Array ( [0] => Array ( [title] => 10'' ON/5'' OFF x 4' [content] => Array ( [0] => 2 Rondas: [1] => - Swivels  [2] => - Scorpions Side to Side  [3] => 2 Rondas [4] => - Side Plank  [5] => - Windmill Plank  [6] => 2 Rondas: [7] => - Air Squat  [8] => - Pulse Squats  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 240 [workout] => 60 ) ) [score] => [category] => Warm [fatigue] => 3 [frecuency] => 4 ) [1] => Array ( [title] => 30'' ON/30'' OFF x 8' : Extreme Barbell [content] => Array ( [0] => 00:00-04:00: [1] => - Barbell Front Squat  [2] => - Barbell Push Press  [3] => 04:00-08:00: [4] => - Lateral Hops Over the Bar  [5] => - Burpees  ) [desc] => [mode] => Array ( [tabata] => Array ( [total] => 480 [workout] => 30 [rest] => 30 ) ) [score] => [category] => Intro [fatigue] => 4 [frecuency] => 5 ) [2] => Array ( [title] => 30'' ON/30'' OFF x 10' : Intro [content] => Array ( [0] => Primer Minuto: [1] => - Platform Lateral Hops  [2] => 3 Rondas: [3] => '1: DKB Squat  [4] => '2: Platform Skipping In & Out  [5] => '3: Standing Knees to Elbow  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 600 [workout] => 60 ) ) [score] => [category] => Banded [fatigue] => 3 [frecuency] => 5 ) [3] => Array ( [title] => 30'' ON/30'' OFF x 10' : Sport [content] => Array ( [0] => '1: DDB Devil Clean  [1] => '2: Burpees To Bumper  ) [desc] => [mode] => Array ( [tabata] => Array ( [total] => 600 [workout] => 30 [rest] => 30 ) ) [score] => [category] => Extreme [fatigue] => 5 [frecuency] => 5 ) [4] => Array ( [title] => 40'' ON/20'' OFF x 8' : Bodyweight [content] => Array ( [0] => '1: Heels To Butt Skipping  [1] => '2: Walkouts  [2] => '3: Mountain Climbers  [3] => '4: Plank Get Up Shoulder Taps  ) [desc] => [mode] => Array ( [tabata] => Array ( [total] => 480 [workout] => 40 [rest] => 20 ) ) [score] => [category] => MB [fatigue] => 4 [frecuency] => 5 ) ) [is_rest_day] => ) [6] => Array ( [id] => 57982 [training] => 792 [title] => IRON PUMP [day] => 1716274720 [content] => Array ( [0] => Array ( [title] => 10'' ON/5'' OFF x 4' [content] => Array ( [0] => Completar 2 Series:  [1] => Scapular Push Ups  [2] => Lying Scapular T Retractions  [3] => Completar 2 Series:  [4] => Plank In and Out  [5] => Plank Get Up  [6] => Completar 2 Series:  [7] => Mountain Climbers  [8] => Quadruped Kickback  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 240 [workout] => 60 ) ) [score] => [category] => [fatigue] => false [frecuency] => false ) [1] => Array ( [title] => Complete 5 Rounds in 8' : Plank Shoulders [content] => Array ( [0] => 15'' Tall Plank  [1] => 10/10 Plank Shoulder Taps  [2] => 6/6 Plank Get Up  [3] => 15'' Plank Seesaw  ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 480 ) ) [score] => [category] => [fatigue] => 1 [frecuency] => false ) [2] => Array ( [title] => Complete in 10' : Strong Shoulder [content] => Array ( [0] => Completar 1 Serie:  [1] => 8 Barbell Shoulder Press (Liviano)  [2] => Descanso 40'' [3] => Completar 4/5 Series:  [4] => 6-8 Barbell Shoulder Press (Desafiante)  [5] => Descanso Máx  ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => 3 [frecuency] => false ) [3] => Array ( [title] => Complete in 10' : Super Set Shoulders [content] => Array ( [0] => 1-2-3-4-5 DDB Three-Way Flys  [1] => Aumento de ciclos en cada serie  [2] => Descanso 20'' [3] => 10 DDB Shoulder Press  [4] => Descanso lo necesario  ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => 4 [frecuency] => false ) [4] => Array ( [title] => Complete in 8' : Triceps Burn [content] => Array ( [0] => 8-10-10-12-12 Elevated Box Dips  [1] => 20 Banded Triceps Extensions  [2] => Descanso lo necesario  ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 480 ) ) [score] => [category] => [fatigue] => 5 [frecuency] => false ) ) [is_rest_day] => ) [7] => Array ( [id] => 57938 [training] => 269 [title] => Bodybuilding [day] => 1716274720 [content] => Array ( [0] => Array ( [title] => 10'' ON/5'' OFF x 4' [content] => Array ( [0] => 2 Rondas: [1] => - Good Morning  [2] => - Scapular Push Ups  [3] => - Rotational Lunges  [4] => - Superman Hold  [5] => 2 Rondas: [6] => - Hollow Hold  [7] => 2 Rondas: [8] => - Reverse Lunge  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 240 [workout] => 60 ) ) [score] => [category] => [fatigue] => false [frecuency] => false ) [1] => Array ( [title] => Complete 4 Rounds in 8' : Push Pump [content] => Array ( [0] => 8 Scapular Push Ups  [1] => 8 Push Ups [2] => 6 Lateral Flys [3] => 6 DDB Front Flys  [4] => Descanso 20'' ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 480 ) ) [score] => [category] => Auxiliary [fatigue] => 5 [frecuency] => 5 ) [2] => Array ( [title] => Complete 3 Rounds in 10' : Upper Body [content] => Array ( [0] => 6 Tempo Barbell Bench Press (Down)  [1] => 8 Barbell Bench Press (Moderado) [2] => Descanso 20'' [3] => 8 Bumper Pinch Press  [4] => 6 Diamond Push Ups [5] => Descanso 30''  ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 600 ) ) [score] => [category] => Lower [fatigue] => 5 [frecuency] => 4 ) [3] => Array ( [title] => Complete 3 Rounds in 10' : Lower Body [content] => Array ( [0] => 8 Barbell Deadlift (Moderado) [1] => 2 Rondas: [2] => 8/8 SKB Single-Leg Deadlift  [3] => Descanso 20'' [4] => 8/8 Goblet Reverse Lunges  [5] => Descanso 30'' ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 600 ) ) [score] => [category] => Upper [fatigue] => 5 [frecuency] => 3 ) [4] => Array ( [title] => Complete 4 Rounds in 8' : Lower Body Pump [content] => Array ( [0] => 8/8 Barbell Single-Leg Glute Bridge  [1] => 12 Barbell Glute Bridge [2] => 10/10 Banded Monster Reverse Walk [3] => Descanso 30''  ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 480 ) ) [score] => [category] => Lower [fatigue] => 5 [frecuency] => 3 ) ) [is_rest_day] => ) [8] => Array ( [id] => 57899 [training] => 90 [title] => Midline [day] => 1716274720 [content] => Array ( [0] => Array ( [title] => 10'' ON/5'' OFF x 4' [content] => Array ( [0] => 2 Rondas: [1] => - Back Extensions  [2] => - Quadruped Kickback  [3] => 2 Rondas: [4] => - Tall Plank  [5] => - Lemon Squeeze  [6] => 2 Rondas: [7] => - Plank Shoulder Taps  [8] => - Skipping  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 240 [workout] => 60 ) ) [score] => [category] => [fatigue] => false [frecuency] => false ) [1] => Array ( [title] => Complete in 8' : Midline On Fire [content] => Array ( [0] => Completar 20''-30''-40'': [1] => - Flutter Kicks  [2] => - Plank Get Up  [3] => - Sit-Ups  [4] => - Alt. V-Sit Ups  [5] => Descanso lo necesario entre ejercicios ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 480 ) ) [score] => [category] => [fatigue] => false [frecuency] => 1 ) [2] => Array ( [title] => Complete 4 Rounds in 10' : KB Structure [content] => Array ( [0] => 10 KB Swing  [1] => 20''/20'' SKB Overhead March  [2] => 6/6 SKB Dead Bug  [3] => 20 Curl Ups  [4] => Descanso 15'' ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => false [frecuency] => 3 ) [3] => Array ( [title] => Amrap - 10' : StrongFit [content] => Array ( [0] => 30'' DKB Front Rack Hold  [1] => 20 Prayer Sit Ups  [2] => 8/8 Windshield Wipers  [3] => 10 Tuck Up + Abduction  ) [desc] => [mode] => Array ( [amrap] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => false [frecuency] => 2 ) [4] => Array ( [title] => Complete 4 Rounds in 8' : Bodyweight [content] => Array ( [0] => 20 V-Hold Tucks  [1] => 30'' Russian Twist (Sin Peso)  [2] => 10 V-Sit Ups to Bike Sit Ups  [3] => 30'' Plank Get Ups + Bottle Touch  [4] => Descanso 15''  ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 480 ) ) [score] => [category] => [fatigue] => false [frecuency] => 3 ) ) [is_rest_day] => ) [9] => Array ( [id] => 57884 [training] => 94 [title] => BIGGinners [day] => 1716274720 [content] => Array ( [0] => Array ( [title] => 10'' ON/5'' OFF x 4' [content] => Array ( [0] => 2 Rondas: [1] => - Figure 4  [2] => - Scorpions Side to Side  [3] => 2 Rondas: [4] => - Heel Touches  [5] => - Glute Bridge Hold  [6] => 2 Rondas: [7] => - Air Squat  [8] => - Jumping Jacks  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 240 [workout] => 60 ) ) [score] => [category] => [fatigue] => false [frecuency] => false ) [1] => Array ( [title] => Amrap - 8' : Primary Movements [content] => Array ( [0] => 5/5 Cossacks  [1] => 5 Goblet Biceps Curls  [2] => 4 SKB Overhead Triceps Extensions  [3] => 4 Sit-Ups  [4] => Descanso 20'' ) [desc] => [mode] => Array ( [amrap] => Array ( [total] => 480 ) ) [score] => [category] => [fatigue] => false [frecuency] => 1 ) [2] => Array ( [title] => Amrap - 10' : Full Body [content] => Array ( [0] => 5 Bumper Flys  [1] => 4 Bumper Squat Press Out  [2] => 20''/30'' Machine   [3] => 5 Glute Bridge  [4] => 4/4 Russian Twist (Sin Peso)  [5] => Descanso 30'' ) [desc] => [mode] => Array ( [amrap] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => false [frecuency] => 3 ) [3] => Array ( [title] => Amrap - 10' : Midline + Upper [content] => Array ( [0] => 5 DDB Curl & Press  [1] => 4 Lateral Flys  [2] => 3/3 Plank Get Up  [3] => 4 Reverse Crunches  [4] => 10'' Flutter Kicks  [5] => Descanso 30'' ) [desc] => [mode] => Array ( [amrap] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => false [frecuency] => 2 ) [4] => Array ( [title] => Complete in 8' : Cardio [content] => Array ( [0] => Completar 2 Rondas: [1] => 20'' Stiff Leg Vertical Jumps  [2] => 20'' Alt. Tuck Ups  [3] => Descanso 30''/40'' [4] => Luego, Amrap: [5] => 5/5 Platform Lateral Hops [6] => 20'' Machine  [7] => 10'' Platform Step Ups  [8] => Descanso 20''  ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 480 ) ) [score] => [category] => [fatigue] => false [frecuency] => 3 ) ) [is_rest_day] => ) [10] => Array ( [id] => 57822 [training] => 95 [title] => Cardio [day] => 1716274720 [content] => Array ( [0] => Array ( [title] => 10'' ON/5'' OFF x 4' [content] => Array ( [0] => 2 Rondas: [1] => - Rotational Lunges  [2] => - Toy Soldiers  [3] => 2 Rondas: [4] => - Back Extensions    [5] => - Zombie Sit Ups  [6] => 2 Rondas: [7] => - Lunge + Jumping Jack  [8] => - Heidens  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 240 [workout] => 60 ) ) [score] => [category] => [fatigue] => false [frecuency] => false ) [1] => Array ( [title] => Every 2' x 8' : Traditional Cardio [content] => Array ( [0] => 40'' Machine  [1] => 5 Sprawlees + Mountain Climbers  [2] => 7/7 Lunge to Heiden  [3] => 9 DKB Sumo Deadlift  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 480 [workout] => 120 ) ) [score] => [category] => [fatigue] => false [frecuency] => 3 ) [2] => Array ( [title] => Complete 8 Rounds in 10' : Extreme Cardio [content] => Array ( [0] => 30'' MB Devil Press  [1] => 5 MB Thrusters  [2] => 7/7 Side Hop Squats  [3] => 9 MB Push Press  ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => false [frecuency] => 5 ) [3] => Array ( [title] => Every 2' x 10' : Upper [content] => Array ( [0] => 40'' Machine [1] => 10 DDB Gunslinger  [2] => 8 Crunches  [3] => 6 DDB Burpees  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 600 [workout] => 120 ) ) [score] => [category] => [fatigue] => false [frecuency] => 4 ) [4] => Array ( [title] => 40'' ON/20'' OFF x 8' : Finisher [content] => Array ( [0] => '1: Machine  [1] => '2: KB Swing  [2] => '3: Sprawl + In and Out  [3] => '4: DKB Squat  ) [desc] => [mode] => Array ( [tabata] => Array ( [total] => 480 [workout] => 40 [rest] => 20 ) ) [score] => [category] => [fatigue] => false [frecuency] => 4 ) ) [is_rest_day] => ) [11] => Array ( [id] => 57802 [training] => 92 [title] => Sport [day] => 1716274720 [content] => Array ( [0] => Array ( [title] => 10'' ON/5'' OFF x 4' [content] => Array ( [0] => 2 Rondas: [1] => - Over the Hurdle  [2] => - Toy Soldiers  [3] => 2 Rondas: [4] => - Plank Hold  [5] => - Plank Jack  [6] => 2 Rondas: [7] => - Burpees  [8] => - Mountain Climbers  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 240 [workout] => 60 ) ) [score] => [category] => [fatigue] => false [frecuency] => false ) [1] => Array ( [title] => Every Minute x 8' : Midline Stone and Power [content] => Array ( [0] => A: [1] => 20'' DKB Farmer March  [2] => 5 DKB Romanian Deadlift  [3] => B: [4] => 20'' Plank Hold  [5] => 20'' Plank Jack  [6] => Descanso lo necesario  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 480 [workout] => 60 ) ) [score] => [category] => [fatigue] => 4 [frecuency] => 4 ) [2] => Array ( [title] => Complete 5 Rounds in 10' : Bodyweight [content] => Array ( [0] => 10'' Toe Touch Hold  [1] => 5 Toe Touches  [2] => 5 V-Sit Ups  [3] => 10'' Mountain Climbers  [4] => 5 Hand Release Push Ups  [5] => 5 Burpees  [6] => 10'' Jumping Jacks  ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => 4 [frecuency] => 5 ) [3] => Array ( [title] => Every 2' x 10' : Leg Power Unilateral [content] => Array ( [0] => 5/5 DKB Overhead Lunges  [1] => 5 DKB Front Squat  [2] => 10'' Skipping (Velocidad) [3] => 5 Jumping Squat  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 600 [workout] => 120 ) ) [score] => [category] => [fatigue] => 4 [frecuency] => 3 ) [4] => Array ( [title] => Amrap - 8' : Agility Drills [content] => Array ( [0] => 5 Single-Leg Lateral Hops (Der) [1] => 5'' Skipping In & Out (Velocidad) [2] => 5 Single-Leg Lateral Hops (Izq) [3] => 5/5 Heidens  [4] => Descanso 40'' ) [desc] => [mode] => Array ( [amrap] => Array ( [total] => 480 ) ) [score] => [category] => [fatigue] => 4 [frecuency] => 5 ) ) [is_rest_day] => ) [12] => Array ( [id] => 57775 [training] => 96 [title] => Upper Body [day] => 1716274720 [content] => Array ( [0] => Array ( [title] => 10'' ON/5'' OFF x 4' [content] => Array ( [0] => 2 Rondas: [1] => - Scapular Push Ups  [2] => - Happy-Angry Cat  [3] => 2 Rondas: [4] => - Windmill Plank (Der) [5] => - Windmill Plank (Izq) [6] => 2 Rondas: [7] => - Sprawl   [8] => - Balancing Push Ups  ) [desc] => [mode] => Array ( [emom] => Array ( [total] => 240 [workout] => 60 ) ) [score] => [category] => [fatigue] => false [frecuency] => false ) [1] => Array ( [title] => Amrap - 8' : Intro [content] => Array ( [0] => 8 Goblet Triple Crush  [1] => 4 Hand Release Push Ups  [2] => 4/4 Quadruped KB Drag  [3] => 20'' Mountain Climbers  [4] => Descanso lo necesario  ) [desc] => [mode] => Array ( [amrap] => Array ( [total] => 480 ) ) [score] => [category] => [fatigue] => 4 [frecuency] => 3 ) [2] => Array ( [title] => 40'' ON/20'' OFF x 10' : HIIT [content] => Array ( [0] => '1: DKB Push Press  [1] => '2: Russian Swing  [2] => '3: Jumping Jack + Sprawls + Plank Jack  [3] => '4: DKB Alt. Bent Over Rows  [4] => '5: Burpees  ) [desc] => [mode] => Array ( [tabata] => Array ( [total] => 600 [workout] => 40 [rest] => 20 ) ) [score] => [category] => [fatigue] => 5 [frecuency] => 5 ) [3] => Array ( [title] => Amrap - 10' : Bodyweight [content] => Array ( [0] => Amrap 4-6-8-10... [1] => - TRX Row  [2] => - TRX Chest Press  [3] => Al finalizar cada ronda: [4] => 20'' Bike Sit Up  [5] => 10 Toe Touches  ) [desc] => [mode] => Array ( [amrap] => Array ( [total] => 600 ) ) [score] => [category] => [fatigue] => 4 [frecuency] => 4 ) [4] => Array ( [title] => Complete 3 Rounds in 8' : Upper Pump [content] => Array ( [0] => 20 DKB Bench Half-Flys  [1] => 10'' Star Plank  [2] => 30 DKB Bench Half-Flys  [3] => 30 Banded Triceps Extensions  ) [desc] => [mode] => Array ( [fortime] => Array ( [total] => 480 ) ) [score] => [category] => [fatigue] => 5 [frecuency] => false ) ) [is_rest_day] => ) )
Full Body
Full Force
FBA
Lower Body
Strength
HIIT
IRON PUMP
Bodybuilding
Midline
BIGGinners
Cardio
Sport
Upper Body
  • Amrap - 8' : Intro
  • 5 DKB Row 
  • 10 DKB Shoulder Press 
  • 5 DKB Biceps Curl 
  • 5 DKB Front Squat 
  • Amrap - 8' : Pull + Squat
  • 8 SDB Pullover 
  • 6 DDB Front Squat 
  • 4 Jumping Pull Ups 
  • Descanso 30'' 
  • Every Minute x 8' : Core + Lower
  • '1: 12 KB Glute Bridge 
  • 10'' Glute Bridge Hold 
  • '2: 15'' Hollow Hold  
  • 7 V-Sit Ups 
  • Every 2' x 8' : Unilateral
  • 3/3 Single-Leg Squat to Box
  • 5/5 Burpee + High Kick Reach
  • 3/3 Box Step Up
  • 5''/5'' Pulse Lunges
  • Complete 4 Rounds in 8' : Strong Knees Accessory
  • 5/5 DKB Front Rack Lunges 
  • 4/4 Lunge to Heiden
  • 15'' Goblet Pulse Squat   
  • Descanso 20''
  • Opcional: +4 Rounds
  • 30'' ON/30'' OFF x 8' : Extreme Barbell
  • 00:00-04:00:
  • - Barbell Front Squat 
  • - Barbell Push Press 
  • 04:00-08:00:
  • - Lateral Hops Over the Bar 
  • - Burpees 
  • Complete 5 Rounds in 8' : Plank Shoulders
  • 15'' Tall Plank 
  • 10/10 Plank Shoulder Taps 
  • 6/6 Plank Get Up 
  • 15'' Plank Seesaw 
  • Complete 4 Rounds in 8' : Push Pump
  • 8 Scapular Push Ups 
  • 8 Push Ups
  • 6 Lateral Flys
  • 6 DDB Front Flys 
  • Descanso 20''
  • Complete in 8' : Midline On Fire
  • Completar 20''-30''-40'':
  • - Flutter Kicks 
  • - Plank Get Up 
  • - Sit-Ups 
  • - Alt. V-Sit Ups 
  • Descanso lo necesario entre ejercicios
  • Amrap - 8' : Primary Movements
  • 5/5 Cossacks 
  • 5 Goblet Biceps Curls 
  • 4 SKB Overhead Triceps Extensions 
  • 4 Sit-Ups 
  • Descanso 20''
  • Every 2' x 8' : Traditional Cardio
  • 40'' Machine 
  • 5 Sprawlees + Mountain Climbers 
  • 7/7 Lunge to Heiden 
  • 9 DKB Sumo Deadlift 
  • Every Minute x 8' : Midline Stone and Power
  • A:
  • 20'' DKB Farmer March 
  • 5 DKB Romanian Deadlift 
  • B:
  • 20'' Plank Hold 
  • 20'' Plank Jack 
  • Descanso lo necesario 
  • Amrap - 8' : Intro
  • 8 Goblet Triple Crush 
  • 4 Hand Release Push Ups 
  • 4/4 Quadruped KB Drag 
  • 20'' Mountain Climbers 
  • Descanso lo necesario 
  • Complete 10 to 1 in 10' : One Way
  • 10 a 5:
  • - Bumper Overhead Sit-Ups 
  • - Bumper Ground To Overhead 
  • 5 a 1:
  • - Burpee Pull Up 
  • - Gumbo V-Sit Ups 
  • Amrap - 10' : Total Pull
  • A: 
  • 6 Gorilla Row  (Desafiante)
  • 8 DKB High Pull 
  • Descanso 20''
  • B:
  • 8 Goblet Sumo Squat (Desafiante) 
  • 20 Banded Monster Walk 
  • Descanso 20''
  • Complete 3 Rounds in 10' : Mind Breaking
  • 15 Barbell Hang Power Clean 
  • 4 Burpees Over The Bar 
  • 12 Barbell Push Press 
  • 4 Burpees Over The Bar 
  • 9 Barbell Hang Squat Clean 
  • 4 Burpees Over The Bar 
  • Realizar con peso Liviano
  • 40'' ON/20'' OFF x 10' : HIIT + Platform
  • '1: Platform Touchdowns
  • '2: 20''/20'' Platform Squat Knee Up
  • '3: Platform Skipping In & Out
  • '4: 20''/20'' Platform Up Kicks
  • '5: Sprawl To Platform
  • Complete in 10' : Squats Day Building
  • Aumento progresivamente o mantengo un peso desafiante
  • Completar 1 Set:
  • 5 Barbell Back Squat 
  • Descanso lo necesario
  • Completar 3 Sets:
  • 4 Barbell Back Squat 
  • Descanso lo necesario
  • Si me sobra tiempo, Amrap:
  • 10''/10'' Pulse Lunges 
  • 15'' Banded Wall Squat Hold + Abduction 
  • Descanso 15''
  • 30'' ON/30'' OFF x 10' : Intro
  • Primer Minuto:
  • - Platform Lateral Hops 
  • 3 Rondas:
  • '1: DKB Squat 
  • '2: Platform Skipping In & Out 
  • '3: Standing Knees to Elbow 
  • Complete in 10' : Strong Shoulder
  • Completar 1 Serie: 
  • 8 Barbell Shoulder Press (Liviano) 
  • Descanso 40''
  • Completar 4/5 Series: 
  • 6-8 Barbell Shoulder Press (Desafiante) 
  • Descanso Máx 
  • Complete 3 Rounds in 10' : Upper Body
  • 6 Tempo Barbell Bench Press (Down) 
  • 8 Barbell Bench Press (Moderado)
  • Descanso 20''
  • 8 Bumper Pinch Press 
  • 6 Diamond Push Ups
  • Descanso 30'' 
  • Complete 4 Rounds in 10' : KB Structure
  • 10 KB Swing 
  • 20''/20'' SKB Overhead March 
  • 6/6 SKB Dead Bug 
  • 20 Curl Ups 
  • Descanso 15''
  • Amrap - 10' : Full Body
  • 5 Bumper Flys 
  • 4 Bumper Squat Press Out 
  • 20''/30'' Machine  
  • 5 Glute Bridge 
  • 4/4 Russian Twist (Sin Peso) 
  • Descanso 30''
  • Complete 8 Rounds in 10' : Extreme Cardio
  • 30'' MB Devil Press 
  • 5 MB Thrusters 
  • 7/7 Side Hop Squats 
  • 9 MB Push Press 
  • Complete 5 Rounds in 10' : Bodyweight
  • 10'' Toe Touch Hold 
  • 5 Toe Touches 
  • 5 V-Sit Ups 
  • 10'' Mountain Climbers 
  • 5 Hand Release Push Ups 
  • 5 Burpees 
  • 10'' Jumping Jacks 
  • 40'' ON/20'' OFF x 10' : HIIT
  • '1: DKB Push Press 
  • '2: Russian Swing 
  • '3: Jumping Jack + Sprawls + Plank Jack 
  • '4: DKB Alt. Bent Over Rows 
  • '5: Burpees 
  • Amrap - 10' : For Quality
  • 5 Bumper Squat Press Out 
  • 5/5 Bumper Oblique Twist 
  • 10/10 Pallof Rotation 
  • Amrap - 10' : Unilateral + Push
  • A: 
  • 8 DDB Floor Press (Desafiante)
  • 4/4 Alt. DDB Push Press 
  • Descanso 20''
  • B: 
  • 8/8 Goblet Bulgarian Squat  (Desafiante)
  • 6/6 Runner Lunges 
  • Complete in 10' : Classic Work
  • 10 to 1:
  • - DKB Deadlift 
  • 1 to 10:
  • - DKB Devil Clean 
  • Cada 2 Rondas, realizo:
  • 5 Sprawl Jumps 
  • Amrap for Quality in 10'
  • 8 DKB Front Squat
  • 6/6 Goblet Cossacks
  • 10 KB Pulse Squat
  • 6/6 Duck Walk
  • 5/5 Squat to Kneel Down
  • Descanso 30''
  • Complete in 10' : Upper Building
  • Aumento progresivamente o mantengo un peso desafiante
  • Completar 2 Sets: 
  • 5 Weighted Strict Pull Ups 
  • Descanso lo necesario
  • Completar 2 Sets:
  • 4 Weighted Strict Pull Ups 
  • Descanso lo necesario
  • Si me sobra tiempo, Amrap:
  • 15'' Push Up Hold 
  • 5 Jumping Chin Ups 
  • Descanso 15''
  • 30'' ON/30'' OFF x 10' : Sport
  • '1: DDB Devil Clean 
  • '2: Burpees To Bumper 
  • Complete in 10' : Super Set Shoulders
  • 1-2-3-4-5 DDB Three-Way Flys 
  • Aumento de ciclos en cada serie 
  • Descanso 20''
  • 10 DDB Shoulder Press 
  • Descanso lo necesario 
  • Complete 3 Rounds in 10' : Lower Body
  • 8 Barbell Deadlift (Moderado)
  • 2 Rondas:
  • 8/8 SKB Single-Leg Deadlift 
  • Descanso 20''
  • 8/8 Goblet Reverse Lunges 
  • Descanso 30''
  • Amrap - 10' : StrongFit
  • 30'' DKB Front Rack Hold 
  • 20 Prayer Sit Ups 
  • 8/8 Windshield Wipers 
  • 10 Tuck Up + Abduction 
  • Amrap - 10' : Midline + Upper
  • 5 DDB Curl & Press 
  • 4 Lateral Flys 
  • 3/3 Plank Get Up 
  • 4 Reverse Crunches 
  • 10'' Flutter Kicks 
  • Descanso 30''
  • Every 2' x 10' : Upper
  • 40'' Machine
  • 10 DDB Gunslinger 
  • 8 Crunches 
  • 6 DDB Burpees 
  • Every 2' x 10' : Leg Power Unilateral
  • 5/5 DKB Overhead Lunges 
  • 5 DKB Front Squat 
  • 10'' Skipping (Velocidad)
  • 5 Jumping Squat 
  • Amrap - 10' : Bodyweight
  • Amrap 4-6-8-10...
  • - TRX Row 
  • - TRX Chest Press 
  • Al finalizar cada ronda:
  • 20'' Bike Sit Up 
  • 10 Toe Touches 
  • Complete in 8' : Bodyweight
  • 00:00-03:00:
  • 50 Reverse Lunge 
  • 03:00-06:00: 3 Rondas:
  • 7 Knees To Elbow 
  • 4 Burpee Pull Up 
  • 06:00-08:00:
  • 50 Russian Twist (Sin Peso) 
  • 50 Bent Knee Prayer Crunches 
  • Amrap - 8' : Push
  • 10 Floor Press (Liviano)
  • 6 Diamond Push Ups 
  • Descanso 20'' 
  • 10 Barbell Z-Press (Liviano)
  • 6 Yoga Push Ups 
  • Every 2' x 8' : Finisher Triceps
  • 1 Barbell Skullcrusher 21 
  • 7 Diamond Push Ups 
  • 8 Overhead Barbell Triceps Extensions 
  • Every 2' x 8' : Glute Burn
  • 8 Deficit DKB Sumo Deadlift
  • 6/6 Platform Up Kicks
  • 6/6 Banded Curtsy Lunge + Squat + Leg Raise
  • Every 2' x 8' : Barbell Accessory
  • 1 Barbell Biceps 21 (Barra vacía)
  • 6 Barbell Reverse Biceps Curls 
  • 10'' Barbell High Pull Hold 
  • 40'' ON/20'' OFF x 8' : Bodyweight
  • '1: Heels To Butt Skipping 
  • '2: Walkouts 
  • '3: Mountain Climbers 
  • '4: Plank Get Up Shoulder Taps 
  • Complete in 8' : Triceps Burn
  • 8-10-10-12-12 Elevated Box Dips 
  • 20 Banded Triceps Extensions 
  • Descanso lo necesario 
  • Complete 4 Rounds in 8' : Lower Body Pump
  • 8/8 Barbell Single-Leg Glute Bridge 
  • 12 Barbell Glute Bridge
  • 10/10 Banded Monster Reverse Walk
  • Descanso 30'' 
  • Complete 4 Rounds in 8' : Bodyweight
  • 20 V-Hold Tucks 
  • 30'' Russian Twist (Sin Peso) 
  • 10 V-Sit Ups to Bike Sit Ups 
  • 30'' Plank Get Ups + Bottle Touch 
  • Descanso 15'' 
  • Complete in 8' : Cardio
  • Completar 2 Rondas:
  • 20'' Stiff Leg Vertical Jumps 
  • 20'' Alt. Tuck Ups 
  • Descanso 30''/40''
  • Luego, Amrap:
  • 5/5 Platform Lateral Hops
  • 20'' Machine 
  • 10'' Platform Step Ups 
  • Descanso 20'' 
  • 40'' ON/20'' OFF x 8' : Finisher
  • '1: Machine 
  • '2: KB Swing 
  • '3: Sprawl + In and Out 
  • '4: DKB Squat 
  • Amrap - 8' : Agility Drills
  • 5 Single-Leg Lateral Hops (Der)
  • 5'' Skipping In & Out (Velocidad)
  • 5 Single-Leg Lateral Hops (Izq)
  • 5/5 Heidens 
  • Descanso 40''
  • Complete 3 Rounds in 8' : Upper Pump
  • 20 DKB Bench Half-Flys 
  • 10'' Star Plank 
  • 30 DKB Bench Half-Flys 
  • 30 Banded Triceps Extensions