Array
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[0] => Array
(
[id] => 59043
[training] => 89
[title] => Full Body
[day] => 1722039465
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Swivels
[2] => - Grasshoppers (Lento)
[3] => - Kneeling Scapular Push Ups
[4] => - Happy-Angry Cat
[5] => 2 Rounds:
[6] => - Lateral Hip Raises
[7] => 2 Rounds:
[8] => - Beast to Front Steps
)
[desc] =>
[mode] => Array
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[emom] => Array
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[total] => 240
[workout] => 60
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[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
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[1] => Array
(
[title] => 30'' ON/30'' OFF x 6' : Intro
[content] => Array
(
[0] => '1: Machine
[1] => '2: Walkout + Push Ups
[2] => '3: Air Squat
)
[desc] =>
[mode] => Array
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[tabata] => Array
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[total] => 360
[workout] => 30
[rest] => 30
)
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[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
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[2] => Array
(
[title] => Complete 10 to 5 in 12' : One Way
[content] => Array
(
[0] => - DDB Burpees
[1] => *Entre rondas ejecuto:
[2] => 3 Jumping Chin Ups
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
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[score] =>
[category] =>
[fatigue] => false
[frecuency] => 5
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[3] => Array
(
[title] => Amrap - 12' : For Quality
[content] => Array
(
[0] => 12 SKB High Pull
[1] => 10 Lateral Flys *
[2] => 12 TRX Row
[3] => 10 Hand Release Push Ups *
[4] => *Entre rondas alterno con.
[5] => - Bulgarian Squat (Por lado)
)
[desc] =>
[mode] => Array
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[amrap] => Array
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[total] => 720
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[score] =>
[category] =>
[fatigue] => 5
[frecuency] => 2
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[4] => Array
(
[title] => Every Minute x 6' : Bodyweight
[content] => Array
(
[0] => 5 Touchdowns
[1] => 4 Burpees
[2] => 10 Jumping Jacks
)
[desc] =>
[mode] => Array
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[emom] => Array
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[total] => 360
[workout] => 60
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[score] =>
[category] =>
[fatigue] => false
[frecuency] => 5
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[is_rest_day] =>
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[1] => Array
(
[id] => 59033
[training] => 302
[title] => Full Force
[day] => 1722039465
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Swivels
[2] => - Beast To Push Up
[3] => 2 Rounds:
[4] => - Plank Get Up
[5] => - Back Extensions
[6] => 2 Rounds:
[7] => - Jumping Squats
[8] => - Lunges
)
[desc] =>
[mode] => Array
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[emom] => Array
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[total] => 240
[workout] => 60
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[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
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[1] => Array
(
[title] => Amrap - 6' : All in One
[content] => Array
(
[0] => 8 Barbell Front Squat
[1] => 1 Barbell Thruster
[2] => 8 Barbell Push Jerk
[3] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
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[total] => 360
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[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
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[2] => Array
(
[title] => Amrap - 12' : Pull + Quads
[content] => Array
(
[0] => A:
[1] => 6/6 DKB Alt. Bent Over Rows
[2] => 8 DKB High Pull
[3] => Descanso 20''
[4] => B:
[5] => 6/6 DKB Lunges
[6] => 5 Jumping Squats
[7] => Descanso lo necesario.
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => false
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[3] => Array
(
[title] => Amrap - 12' : Back+ Flys
[content] => Array
(
[0] => A:
[1] => 6 Tempo Barbell Back Squat (Down)
[2] => 8 Squat to Kneel Down
[3] => Descanso 20''
[4] => B:
[5] => 5 Barbell Shoulder Press (Desafiante)
[6] => 10 Banded Shoulder Press
[7] => Descanso 30''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
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[4] => Array
(
[title] => Amrap - 6' : Pull + Squat
[content] => Array
(
[0] => 8/8 SKB Bent Over Row
[1] => 5/5 DKB Front Rack Lunges
[2] => Realizo ambos ejericicos con un peso desafiante,
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
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[score] =>
[category] =>
[fatigue] => 4
[frecuency] => false
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[is_rest_day] =>
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[2] => Array
(
[id] => 59031
[training] => 98
[title] => FBA
[day] => 1722039465
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Single-Leg Deadlift
[2] => - Grasshoppers
[3] => 2 Rondas:
[4] => - Hollow Hold
[5] => - Tuck Ups
[6] => 2 Rondas:
[7] => - Pulse Squats
[8] => - Sprawls
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
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[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
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[1] => Array
(
[title] => Amrap - 6' : Bodyweight
[content] => Array
(
[0] => 8/8 Jumping Lunges
[1] => 20'' Plank In and Out
[2] => 10 Sit-Ups
[3] => Descanso lo necesario
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => 3
)
[2] => Array
(
[title] => Complete 7 Rounds in 12' : DDB Work
[content] => Array
(
[0] => 7 DDB Deadlift
[1] => 5 Sprawl Jumps
[2] => 3 DDB Man-Maker
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 5
)
[3] => Array
(
[title] => Complete in 12' : Mind Breaker
[content] => Array
(
[0] => 100 Air Ball
[1] => Cada 10 Air Ball, Realizo:
[2] => 5 V-Sit Ups
[3] => 3 Walkouts
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 5
)
[4] => Array
(
[title] => Complete in 6' : Finisher Bumper
[content] => Array
(
[0] => 30 Bumper Ground To Overhead
[1] => 30 Bumper Overhead Lunges
[2] => 20 Bumper Overhead Sit-Ups
[3] => 20 Burpees To Bumper
)
[desc] =>
[mode] => Array
(
[fortime] => Array
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[total] => 360
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[score] =>
[category] =>
[fatigue] => 5
[frecuency] => 5
)
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[is_rest_day] =>
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[3] => Array
(
[id] => 58956
[training] => 269
[title] => Bodybuilding
[day] => 1722039465
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - T-spine Rotation
[2] => - Windmill Plank
[3] => - Bird Dogs
[4] => - Good Morning
[5] => 2 Rondas:
[6] => - Plank Jack
[7] => 2 Rondas:
[8] => - Sprawl Jumps
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Complete 3 Rounds in 6' : Push Accessory
[content] => Array
(
[0] => 8/8 DDB Alt. Incline Press
[1] => 6/6 SDB Shoulder Press
[2] => 6/6 DDB Opener Chest
[3] => Descanso 20''
[4] => *Realizo todo con el mismo peso
[5] =>
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 360
)
)
[score] =>
[category] => Auxiliary
[fatigue] => 5
[frecuency] => 4
)
[2] => Array
(
[title] => Complete 4 Rounds in 12' : Upper Body
[content] => Array
(
[0] => 5 Narrow Grip Floor Press (Desafiante)
[1] => Descanso 20''
[2] => 5 Narrow Grip Floor Press (Desafiante)
[3] => Descanso 20''
[4] => 15 Banded Triceps Push Down
[5] => 4 Push Ups
[6] => Max Push Up Hold Descanso lo necesario
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] => Lower
[fatigue] => 5
[frecuency] => 4
)
[3] => Array
(
[title] => Complete 4 Rounds in 12' : Lower Body
[content] => Array
(
[0] => 10 Barbell Sumo Deadlift (Moderado)
[1] => Descanso 20''
[2] => 8/8 SKB Single-Leg Deadlift
[3] => 20'' Banded Good Morning
[4] => 10/10 Quadruped Kickback
[5] => Descanso lo necesario
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] => Upper
[fatigue] => 5
[frecuency] => 4
)
[4] => Array
(
[title] => Every 2' x 6' : Lower Body Accessory
[content] => Array
(
[0] => 8 Barbell Glute Bridge
[1] => 12 Banded Glute Bridge Hold + Abduction
[2] => 10/10 Banded Clamshell
[3] =>
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 120
)
)
[score] =>
[category] => Banded
[fatigue] => 4
[frecuency] => 4
)
)
[is_rest_day] =>
)
[4] => Array
(
[id] => 58974
[training] => 91
[title] => Lower Body
[day] => 1722039465
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - InchWorm
[2] => - Cossacks
[3] => 2 Rounds:
[4] => - Back Extension + Abduction
[5] => - Banded Superman Round Abductions
[6] => 2 Rounds:
[7] => - Squats In & Out
[8] => - Narrow Squat + Lateral Lunges
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Every Minute x 6' : Banded
[content] => Array
(
[0] => '1:
[1] => Max Banded Air Squats
[2] => '2:
[3] => Max Banded Side Steps
[4] => '3:
[5] => Max Banded Touchdowns
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
)
[2] => Array
(
[title] => Every Minute x 12' : Bodyweight + Machine
[content] => Array
(
[0] => '1:
[1] => 15 Squat Jump
[2] => '2:
[3] => Max Machine
[4] => '3:
[5] => 6/6 Good Morning + Reverse Lunge
[6] => '4:
[7] => 15 Sprawl Jumps
[8] => '5:
[9] => Max Machine
[10] => '6:
[11] => Elegir un ejercicio y volver a hacer.
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 720
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 4
)
[3] => Array
(
[title] => Amrap for Quality in 12'
[content] => Array
(
[0] => 12 DKB Sumo Deadlift
[1] => 6/6 DKB Farmer Lunges
[2] => 6/6 Goblet Cossacks
[3] => 20 Seated Banded Abduction
[4] => 6/6 Banded Quadruped Abduction + Fire Hydrant
[5] => Descanso 30''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => false
)
[4] => Array
(
[title] => Complete 5 Rounds in 6' : Unilateral
[content] => Array
(
[0] => 4/4 Lunge to Heiden
[1] => 8/8 Pulse Lateral Lunges
[2] => 10''/10'' Front Leg Raise Hold
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
)
)
[is_rest_day] =>
)
[5] => Array
(
[id] => 58952
[training] => 97
[title] => Strength
[day] => 1722039465
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Alt. Tall Windmill Plank
[2] => - Squat Thoracic Rotation
[3] => 2 Rondas:
[4] => - Plank Seesaw
[5] => - Alt. Back Extensions
[6] => 2 Rondas:
[7] => - Plank Get Up Shoulder Taps
[8] => - Lunges
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Complete 3 Rounds in 6' : Strong Knees Accessory
[content] => Array
(
[0] => 7/7 Ankle Mobilization
[1] => 5 Heels Elevated Goblet Squat
[2] => 4/4 Narrow Squat + Lateral Lunges
[3] => Descanso lo necesario
[4] => Objetivo: +3 Rounds
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 360
)
)
[score] =>
[category] => Strength
[fatigue] => 3
[frecuency] => 4
)
[2] => Array
(
[title] => Complete in 12' : Lower Building
[content] => Array
(
[0] => Aumento progresivamente o mantengo un peso desafiante
[1] => Completar 2 Sets:
[2] => 5 Barbell Front Squat
[3] => Completar 3 Sets:
[4] => 4 Barbell Front Squat
[5] => Descanso lo necesario entre sets
[6] => Si me sobra tiempo, Amrap:
[7] => 5/5 SKB Single-Leg Squat to Box
[8] => 4/4 DKB Front Rack Lunges
[9] => Max Goblet Squat Hold
[10] => Descanso 30''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] => Strength
[fatigue] => 5
[frecuency] => 5
)
[3] => Array
(
[title] => Complete in 12' : Upper Building
[content] => Array
(
[0] => Aumento progresivamente o mantengo un peso desafiante
[1] => Completar 2 Sets:
[2] => 5 Barbell Bent Over Row
[3] => Completar 3 Sets:
[4] => 4 Barbell Bent Over Row
[5] => Descanso lo necesario entre sets
[6] => Si me sobra tiempo, Amrap:
[7] => 5/5 DKB Alt. Bent Over Rows
[8] => 4/4 Alt. Deficit Push Ups
[9] => 15'' Superman Dynamic Arms
[10] => Descanso 30''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] => Strength
[fatigue] => 5
[frecuency] => false
)
[4] => Array
(
[title] => Complete in 6' : Pull Finisher
[content] => Array
(
[0] => 1 - 2 - 3 - 4 - 5 - 6
[1] => Weighted Strict Chin Ups
[2] => Entre repeticiones ejecuto:
[3] => 1 Barbell Biceps 21
[4] => 3 Barbell Reverse Biceps Curls
[5] => 3 Barbell Reverse Tempo Biceps Curls
[6] => 4 Tempo Barbell High Pull (Down)
[7] => Descanso lo necesario
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 360
)
)
[score] =>
[category] => Strength
[fatigue] => 5
[frecuency] => 6
)
)
[is_rest_day] =>
)
[6] => Array
(
[id] => 58860
[training] => 94
[title] => BIGGinners
[day] => 1722039465
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rounds:
[1] => - Over the Hurdle
[2] => - Walking Samson Stretch
[3] => 2 Rounds:
[4] => - Heel Touches
[5] => - Plank Hold
[6] => 2 Rounds:
[7] => - Touchdowns
[8] => - Side Steps
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Amrap - 6' : Primary Movements
[content] => Array
(
[0] => 4/4 Good Morning + Reverse Lunge
[1] => 5/5 Swivels
[2] => 5 DKB Floor Press
[3] => 4 Sit-Ups
[4] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 1
)
[2] => Array
(
[title] => Amrap - 12' : Lower + Upper
[content] => Array
(
[0] => 5/5 Banded Diagonal Steps
[1] => 5 Banded Hammer Biceps Curls
[2] => 4/4 Banded Kickback
[3] => 4/4 Banded Punches
[4] => Descanso 30''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
)
[3] => Array
(
[title] => Complete in 12' : Cardio
[content] => Array
(
[0] => Completar 2 Rondas:
[1] => 20'' Standing Knees to Elbow
[2] => 10'' Plank Get Up
[3] => Descanso 30''
[4] => Luego, Amrap:
[5] => 5 Russian Swing
[6] => 4 KB Sumo Deadlift
[7] => 30'' Machine
[8] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 2
)
[4] => Array
(
[title] => Amrap - 6' : Bodyweight
[content] => Array
(
[0] => 5 Calf Raises
[1] => 10'' Skipping
[2] => 4/4 Reverse Lunge
[3] => 10'' Mountain Climbers
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
)
)
[is_rest_day] =>
)
[7] => Array
(
[id] => 58785
[training] => 95
[title] => Cardio
[day] => 1722039465
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Squat Thoracic Rotation
[2] => - Walkout
[3] => 2 Rondas:
[4] => - Grasshoppers
[5] => - Shoulder Taps
[6] => 2 Rondas:
[7] => - Jumping Jack + Sprawls + Plank Jack
[8] => - Heidens
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Every 90'' x 6' : Traditional Cardio
[content] => Array
(
[0] => 30'' Machine
[1] => 4 Bumper Ground To Overhead
[2] => 6/6 Jumping Lunges + Diagonal Bumper Rotation
[3] => 8 Bumper In-Out
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 90
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
)
[2] => Array
(
[title] => Complete in 12' : Lower
[content] => Array
(
[0] => 2-4-6-8-10:
[1] => - Banded Touchdowns
[2] => - Banded Squat
[3] => - Banded Lunges
[4] => Luego, Amrap:
[5] => 30'' Machine
[6] => 5 Goblet Squat
[7] => 6 Sprawl Step In and Out + Jumping Jack
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
)
[3] => Array
(
[title] => Complete in 12' : Extreme Cardio
[content] => Array
(
[0] => 5 Rondas:
[1] => 50'' Machine
[2] => 10 KB Swing
[3] => 4 Rondas:
[4] => 40'' Press Jack
[5] => 8 SKB Sumo Deadlift High Pull
[6] => 3 Rondas:
[7] => 30'' Sprawl To KB Squat Jump
[8] => 6 DKB Push Press
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 5
)
[4] => Array
(
[title] => Every Minute x 6' : Intro
[content] => Array
(
[0] => '1: 30'' MB Toe Taps
[1] => '2: 10 MB Thrusters
[2] => '3: 10 MB Deadlift
)
[desc] =>
[mode] => Array
(
[emom] => Array
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[total] => 360
[workout] => 60
)
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[score] =>
[category] =>
[fatigue] => false
[frecuency] => 1
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[is_rest_day] =>
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[8] => Array
(
[id] => 58733
[training] => 90
[title] => Midline
[day] => 1722039465
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Bird Dogs
[2] => - Walkout
[3] => 2 Rondas:
[4] => - Heel Touches
[5] => - Jack Knives
[6] => 2 Rondas:
[7] => - Sprawls
[8] => - Air Squat
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Complete 4 Rounds in 6' : Midline Stone + Combat
[content] => Array
(
[0] => 6/6 MB Single-Leg Hook
[1] => 30'' DKB Guard Hold
[2] => 10 Sprawl to Guard
[3] => Descanso 15''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 4
)
[2] => Array
(
[title] => Complete 2 Rounds in 12' : Structure
[content] => Array
(
[0] => 10/10 SKB Single-Arm Swing
[1] => 20'' SKB Flutter Kicks
[2] => 20 Single-Leg Glute Bridge
[3] => 20 V-Sit Ups
[4] => 20''/20'' Single-Arm Plank Hold
[5] => 40'' Hollow Rock To Tuck Up
[6] => Descanso 15''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 4
)
[3] => Array
(
[title] => Every 2' x 12' : StrongFit
[content] => Array
(
[0] => 30'' Plank Jack
[1] => 20 Alt. Tuck Ups
[2] => 60 Heel Touches
[3] => 60 Mountain Climbers
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 720
[workout] => 120
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 4
)
[4] => Array
(
[title] => Complete in 6' : Midline On Fire
[content] => Array
(
[0] => 80 Bike Sit Up
[1] => 70 Heel Touches
[2] => 60 Alt. V-Sit Ups
[3] => 50 Prayer Crunches
[4] => 30 Sit-Ups
[5] => 20 Tatun Sit Ups
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => 4
)
)
[is_rest_day] =>
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[9] => Array
(
[id] => 58687
[training] => 92
[title] => Sport
[day] => 1722039465
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Swivels
[2] => - Bird Dogs
[3] => 2 Rondas:
[4] => - Lateral Hip Raises
[5] => - Side Kick Through
[6] => 2 Rondas:
[7] => - Mountain Climbers
[8] => - Lunges
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Every 2' x 6' : Unilateral Power Upper
[content] => Array
(
[0] => 30'' DKB Overhead Hold
[1] => 10'' Plank Shoulder Taps
[2] => 3 Clapping Push Ups
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 120
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => 4
)
[2] => Array
(
[title] => Every 2' x 12' : Bodyweight
[content] => Array
(
[0] => 5 Squat Jump
[1] => 6 Burpees
[2] => 7 Sprawls
[3] => 8 Toes to Bar
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 720
[workout] => 120
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 4
)
[3] => Array
(
[title] => Every 2' x 12' : Leg Power
[content] => Array
(
[0] => 4/4 DKB Reverse Front Rack Lunges
[1] => 15'' Banded Side Steps
[2] => 4 Banded Jumping Squats
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 720
[workout] => 120
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => 3
)
[4] => Array
(
[title] => Every Minute x 6' : Intermittent
[content] => Array
(
[0] => 20'' Burpees Over The Bar (7 reps) *
[1] => 20'' Skipping To Lateral Jump
[2] => El numero de repeticiones es un ideal *
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => 5
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)
[is_rest_day] =>
)
[10] => Array
(
[id] => 58677
[training] => 96
[title] => Upper Body
[day] => 1722039465
[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 - 6' : Intro + Mobility
[content] => Array
(
[0] => 2 rondas:
[1] => 5/5 T-spine Rotation
[2] => 10 Scapular Push Ups
[3] => Amrap:
[4] => 8 Goblet Biceps Curls
[5] => 8 SKB Overhead Triceps Extensions
[6] => Descanso lo necesario
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => 2
[frecuency] => 2
)
[2] => Array
(
[title] => Complete 5 Rounds in 12' : Complex
[content] => Array
(
[0] => 8 DKB Bent Over Row +
[1] => 30'' DKB Farmer March
[2] => 16 Box Dips
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => 4
)
[3] => Array
(
[title] => 40'' ON/20'' OFF x 12' : HIIT
[content] => Array
(
[0] => '1: 20''/20'' SKB Single-Arm Swing + Pull
[1] => '2: 20''/20'' SKB Single-Arm Push Press
[2] => '3: Sprawls
[3] => '4: Sit Ups
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => 5
)
[4] => Array
(
[title] => Every 2' x 6' : Upper Pump
[content] => Array
(
[0] => 30 Banded Hammer Biceps Curls
[1] => 30 Banded High Pull
[2] => 8-10 Push Ups
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 120
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => 3
)
)
[is_rest_day] =>
)
[11] => Array
(
[id] => 58666
[training] => 271
[title] => HIIT
[day] => 1722039465
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Scorpions Side to Side
[2] => - Back Extensions
[3] => 2 Rondas:
[4] => - Tall Plank Toe Touches
[5] => - Plank Hip Taps
[6] => 2 Rondas:
[7] => - Rotational Lunges
[8] => - Pulse Lunges
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] => Warm
[fatigue] => 3
[frecuency] => 4
)
[1] => Array
(
[title] => 30'' ON/30'' OFF x 6' : No Impact Flow
[content] => Array
(
[0] => '1: SKB Sumo Deadlift High Pull
[1] => '2: Side Kick Through
[2] => '3: KB Rotational Swing
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 360
[workout] => 30
[rest] => 30
)
)
[score] =>
[category] => HIIT
[fatigue] => 4
[frecuency] => 5
)
[2] => Array
(
[title] => 30'' ON/30'' OFF x 12' : Intro
[content] => Array
(
[0] => '1: MB Prisoner Squats
[1] => '2: Plank In and Out
[2] => '3: MB Press Jack
[3] => '4: Plank Shoulder Taps
[4] => '5: MB Push Press
[5] => '6: Plank Get Up
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 720
[workout] => 30
[rest] => 30
)
)
[score] =>
[category] => Rocky
[fatigue] => 3
[frecuency] => 5
)
[3] => Array
(
[title] => 40'' ON/20'' OFF x 12' : Lower Bodyweight
[content] => Array
(
[0] => '1: Squat to Kneel Down
[1] => '2: Jumping Lunges
[2] => '3: Double-Thrust Sprawls
[3] => '4: Mountain Climbers
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 720
[workout] => 40
[rest] => 20
)
)
[score] =>
[category] => Intro
[fatigue] => 4
[frecuency] => 3
)
[4] => Array
(
[title] => 25'' ON/5'' OFF x 6' : Unilateral Sport
[content] => Array
(
[0] => '1: SKB Single-Leg Deadlift
[1] => '2: Platform Toe Taps
[2] => '3: SKB Single-Arm Swing + Pull
[3] => Cambio de brazo en los 5'' de descanso
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 360
[workout] => 25
[rest] => 5
)
)
[score] =>
[category] => Complex
[fatigue] => 3
[frecuency] => 4
)
)
[is_rest_day] =>
)
[12] => Array
(
[id] => 58652
[training] => 792
[title] => IRON PUMP
[day] => 1722039465
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => Completar 2 Series:
[1] => Swivels
[2] => Squat + Thoracic Rotation
[3] => Completar 2 Series:
[4] => Air Squat
[5] => Rotational Lunges
[6] => Completar 2 Series:
[7] => Touchdowns
[8] => Jumping Jacks
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Amrap - 6' : Legs Complementary
[content] => Array
(
[0] => 10 Banded Air Squats
[1] => 6/6 Banded Lunges
[2] => 8 Barbell Good Morning
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => 1
[frecuency] => false
)
[2] => Array
(
[title] => Complete in 12' : Glutes Work
[content] => Array
(
[0] => Completar 5 Series:
[1] => 8 Barbell Hip Thrust (Moderado)
[2] => 6/6 DDB Front Rack Lunges
[3] => Descanso lo necesario
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => false
)
[3] => Array
(
[title] => Complete in 12' : Legs Pump
[content] => Array
(
[0] => 12-12-10-10 KB Sumo Deadlift
[1] => 15-15-12-12 Goblet Squat
[2] => 12-12-12-12 Single-Leg Box Ham Curl
[3] => Descanso lo necesario entre series
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 720
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => false
)
[4] => Array
(
[title] => Amrap - 6' : Legs Finisher
[content] => Array
(
[0] => 20” Wall Squat Hold
[1] => 6 Squat to Kneel Down
[2] => 10 Air Squat
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
)
)
[is_rest_day] =>
)
)