Array
(
[0] => Array
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[id] => 55653
[training] => 89
[title] => Full Body
[day] => 1701825615
[content] => Array
(
[0] => Array
(
[title] => 15'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Tall Plank Toe Touches
[2] => - Rotational Lunges
[3] => - Swivels
[4] => - Lying Legs Side to Side
[5] => 2 Rondas:
[6] => - Plank Get Ups
[7] => 2 Rondas:
[8] => - Skipping
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[score] =>
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[1] => Array
(
[title] => Amrap - 6' : Intro
[content] => Array
(
[0] => 5 Kneeling Push Ups
[1] => 10 Side Steps
[2] => 10''/15'' Wall Squat Hold
[3] => 10 Ring Rows
[4] => Descanso lo necesario entre rondas
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[desc] =>
[mode] => Array
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[amrap] => Array
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[total] => 360
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[score] =>
[category] =>
[fatigue] => false
[frecuency] => 2
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[2] => Array
(
[title] => Complete 5 Rounds in 13' : Bodyweight
[content] => Array
(
[0] => A: 3 Rondas:
[1] => 5 Jumping Chin Ups (2'' bajando)
[2] => 10 Tuck Ups
[3] => B: 2 Rondas:
[4] => 20 Burpees
[5] => 15 MB Squat Press Out
[6] => *Completar A y luego B
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[desc] =>
[mode] => Array
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[fortime] => Array
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[total] => 780
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[score] =>
[category] =>
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[frecuency] => 5
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[3] => Array
(
[title] => Every Minute x 13' : Extreme HIIT
[content] => Array
(
[0] => '1: 4 DDB Dead Snatch +
[1] => 8 Knees To Elbow
[2] => '2: 4 DDB Hang Clean & Jerk +
[3] => 8 Hand Release Push Ups
[4] => '3: 4 Pulse Squats +
[5] => 8 Jumping Squats
[6] => Último Minuto: repetir una estación a elección
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[emom] => Array
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[total] => 780
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[4] => Array
(
[title] => Amrap - 6' : Lo - Fi
[content] => Array
(
[0] => 5/5 TRX Single-Leg Squat
[1] => 10 TRX Row
[2] => 10 Box Dips
[3] => Descanso lo necesario entre rondas
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[desc] =>
[mode] => Array
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[amrap] => Array
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[score] =>
[category] =>
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[1] => Array
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[id] => 55652
[training] => 269
[title] => Bodybuilding
[day] => 1701825615
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Tall Plank Toe Touches
[2] => - Rotational Lunges
[3] => - Swivels
[4] => - Lying Legs Side to Side
[5] => 2 Rondas:
[6] => - Plank Get Ups
[7] => 2 Rondas:
[8] => - Skipping
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[desc] =>
[mode] => Array
(
[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' : Lower Body Pump
[content] => Array
(
[0] => 8 Goblet Squat + Calf Raises
[1] => Descanso 20''
[2] => 20'' Goblet Squat Hold
[3] => Descanso 20''
[4] => 8/8 TRX Cossacks
[5] => Descanso lo necesario entre ronda
)
[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] => Complete in 13' : Lower Body
[content] => Array
(
[0] => Completar 3 Sets:
[1] => 8/8 Single-Leg Romanian Deadlift
[2] => Descanso 30''
[3] => 10/10 Quadruped Diagonal Kickback
[4] => Completar 4 Sets:
[5] => 8/8 TRX Cossacks
[6] => Descanso 30''
[7] => 8/8 Banded Quadruped Abduction + Fire Hydrant
)
[desc] =>
[mode] => Array
(
[fortime] => Array
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[total] => 780
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[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
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[3] => Array
(
[title] => Complete 4 Rounds in 13' : Upper Body
[content] => Array
(
[0] => 4 Strict Chin Ups
[1] => 4 Jumping Chin Ups (2'' bajando)
[2] => 12 Banded Shoulder Press
[3] => 12/12 Single-Arm DB Bent Over Row
[4] => Descanso lo necesario entre rondas
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[desc] =>
[mode] => Array
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[fortime] => Array
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[total] => 780
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[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
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[4] => Array
(
[title] => Every 90'' x 6' : Pull Pump
[content] => Array
(
[0] => 12 Kneeling Banded Reverse Flys
[1] => 12 Banded High Pull
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 90
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[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
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[5] => Array
(
[title] =>
[content] => Array
(
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] =>
)
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[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
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[is_rest_day] =>
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[2] => Array
(
[id] => 55585
[training] => 90
[title] => Midline
[day] => 1701825615
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Back Extensions
[2] => - Heel Touches
[3] => 2 Rondas:
[4] => - Side Plank
[5] => - Walkout
[6] => 2 Rondas:
[7] => - Heidens
[8] => - Sprawls
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[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] => Complete 3 Rounds in 6' : Bodyweight
[content] => Array
(
[0] => 30/30 Side Plank
[1] => 8/8 Tatun Sit Ups
[2] => 12/12 Side Jack Knives
[3] => Descanso 30''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => false
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[2] => Array
(
[title] => Complete 7 Rounds in 13' : Rotation Day
[content] => Array
(
[0] => 5/5 KB Rotational Swing
[1] => 5/5 Pallof Rotation
[2] => 10''/10'' Pallof Steps
[3] => 20'' Hollow Rocks
[4] => Descanso 20''
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[desc] =>
[mode] => Array
(
[fortime] => Array
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[total] => 780
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[score] =>
[category] =>
[fatigue] => 4
[frecuency] => false
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[3] => Array
(
[title] => Complete 6 Rounds in 13' : Unilateral Structure
[content] => Array
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[0] => 15''/15'' SKB Overhead Carry
[1] => 6/6 Lateral Hip Raises
[2] => 3/3 Tall Plank Single-Arm Front Fly
[3] => 4/4 Side Kick Through
[4] => Descanso 20''
[5] => Último Minuto:
[6] => - 20''/20'' Side Plank
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[desc] =>
[mode] => Array
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[fortime] => Array
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[total] => 780
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[score] =>
[category] =>
[fatigue] => 5
[frecuency] => 4
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[4] => Array
(
[title] => Complete 4 Rounds in 6' : Midline Stone
[content] => Array
(
[0] => 20'' Plank Seesaw
[1] => 20 Sit-Ups
[2] => 20 Reverse Crunches
[3] => Descanso 20''
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[desc] =>
[mode] => Array
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[fortime] => Array
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[total] => 360
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[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 3
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[is_rest_day] =>
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[3] => Array
(
[id] => 55523
[training] => 91
[title] => Lower Body
[day] => 1701825615
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Squat + Thoracic Rotation
[2] => - InchWorm
[3] => 2 Rondas:
[4] => - Hip Thrust Hold
[5] => - Lateral Tuck to Toe Touch
[6] => 2 Rondas:
[7] => - Cossacks
[8] => - Squat Jump
)
[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] => 5 Banded Squat
[1] => 10'' Banded Pulse Squats
[2] => 10 Banded Toe Squat Abductions
[3] => 10'' Banded Squat Hold
)
[desc] =>
[mode] => Array
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[emom] => Array
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[total] => 360
[workout] => 60
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[score] =>
[category] =>
[fatigue] => 4
[frecuency] => false
)
[2] => Array
(
[title] => Amrap - 13' : Legs Power
[content] => Array
(
[0] => Completar 2 Rounds:
[1] => 6/6 Barbell Back Rack Lunges
[2] => 6 Loaded Beast To Jumping Squat
[3] => 15'' Banded Wall Squat Hold +
[4] => 15'' Banded Wall Squat Hold + Abduction
[5] => Completar 2 Rondas:
[6] => 6/6 Barbell Box Step Ups
[7] => 4/4 Skater Squats
[8] => 4/4 Scissor Jumps
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 5
)
[3] => Array
(
[title] => Amrap for Quality in 13'
[content] => Array
(
[0] => 8/8 Barbell Back Rack Lunges
[1] => 10 Goblet Narrow Squat
[2] => 30'' Banded Monster Walk
[3] => 12 Elevated Calf Raises
[4] => 10''/10'' Banded Front Leg Raise Hold
[5] => Descanso 30''/40''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => false
)
[4] => Array
(
[title] => Complete 4 Rounds in 6' : Flow + Mobility
[content] => Array
(
[0] => 6 Kang Squat
[1] => 6/6 Lunge + Elbow to Instep
[2] => 10 Loaded Beast To Jumping Squat
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => false
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[is_rest_day] =>
)
[4] => Array
(
[id] => 55478
[training] => 271
[title] => HIIT
[day] => 1701825615
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Bear Crawl
[2] => - Over the Hurdle
[3] => 2 Rondas:
[4] => - Windmill Plank
[5] => - Beast Shoulder Taps
[6] => 2 Rondas:
[7] => - Lunges
[8] => - Squat Jump
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => 40'' ON/20'' OFF x 6' : Traditional
[content] => Array
(
[0] => '1: Goblet Squat
[1] => '2: Squat Jump
[2] => '3: SDB Hang Snatch
)
[desc] =>
[mode] => Array
(
[tabata] => Array
(
[total] => 360
[workout] => 40
[rest] => 20
)
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[score] =>
[category] =>
[fatigue] => false
[frecuency] => 4
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[2] => Array
(
[title] => 40'' ON/20'' OFF x 13' : Extreme DKB
[content] => Array
(
[0] => '1: DKB Deadlift
[1] => '2: DKB Front Squat
[2] => '3: Air Squat + Reverse Lunge
[3] => '4: DKB Push Press
[4] => Último Minuto:
[5] => - Russian Swing
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 780
[workout] => 60
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[score] =>
[category] =>
[fatigue] => false
[frecuency] => 4
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[3] => Array
(
[title] => 30'' ON/30'' OFF x 13' : Intro
[content] => Array
(
[0] => '1: Goblet Push Press
[1] => '2: Beast Shoulder Taps
[2] => '3: Goblet Squat
[3] => '4: Heidens
[4] => Último Minuto:
[5] => - Jumping Jacks
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 780
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
)
[4] => Array
(
[title] => 40'' ON/20'' OFF x 6' : Bodyweight + Machine Combat
[content] => Array
(
[0] => '1: Toe Taps
[1] => '2: Machine
[2] => '3: Plank Shoulder Taps
)
[desc] =>
[mode] => Array
(
[tabata] => Array
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[total] => 360
[workout] => 40
[rest] => 20
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[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
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[is_rest_day] =>
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[5] => Array
(
[id] => 55104
[training] => 302
[title] => Full Force
[day] => 1701825615
[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] => - Shoulder Taps
[6] => 2 Rondas:
[7] => - Calf Raises
[8] => - Skipping
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
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[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Amrap - 6' : Compact Muscles
[content] => Array
(
[0] => 10 Elevated Box Dips
[1] => 8 Elevated Calf Raises
[2] => Descanso lo necesario
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 1
)
[2] => Array
(
[title] => Amrap - 13' : Hip Flexors + Pull Building
[content] => Array
(
[0] => Super Serie :
[1] => 5 Hip Thrusts
[2] => 5/5 Gorilla Row
[3] => Descanso lo necesario
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => false
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[3] => Array
(
[title] => Amrap - 13' : Tri Series Building
[content] => Array
(
[0] => Tri Serie:
[1] => 5 Barbell Sumo Deadlift
[2] => 5 DKB Shoulder Press
[3] => 10 DKB High Pull
[4] => Descanso lo necesario
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
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[4] => Array
(
[title] => Amrap - 6' : Back + Pull
[content] => Array
(
[0] => 8 DKB Row
[1] => 6 DKB Sumo Deadlift
[2] => Descanso 30''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
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[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
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[is_rest_day] =>
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[6] => Array
(
[id] => 55007
[training] => 97
[title] => Strength
[day] => 1701825615
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Alt. Tall Windmill Plank
[2] => - Windmill Plank
[3] => 2 Rondas:
[4] => - Plank Seesaw
[5] => - Russian Twist (Sin Peso)
[6] => 2 Rondas:
[7] => - Mountain Climbers
[8] => - Plank In and Out
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Complete 3 Rounds in 6' : Upper Body Accessory
[content] => Array
(
[0] => 8 Banded Scapular Raises
[1] => 8 Banded Pull Apart
[2] => 8 Banded High Pull
[3] => 8 V-Sit Ups
[4] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => false
)
[2] => Array
(
[title] => Complete in 13' : Upper Peak
[content] => Array
(
[0] => Aumento peso o mantengo un peso desafiante
[1] => Completar 2 Sets:
[2] => 3 Barbell Shoulder Press
[3] => Descanso lo necesario
[4] => Completar 3 Sets:
[5] => 2 Barbell Shoulder Press
[6] => Descanso lo necesario
[7] => Si me sobra tiempo, Amrap:
[8] => 12 Lateral Flys
[9] => 10 DDB Front Flys
[10] => 8 Box Dips
[11] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
)
[3] => Array
(
[title] => Complete in 13' : Lower Peak
[content] => Array
(
[0] => Aumento peso o mantengo un peso desafiante
[1] => Completar 2 Sets:
[2] => 3 Barbell Hip Thrust
[3] => Descanso lo necesario
[4] => Completar 3 Sets:
[5] => 2 Barbell Hip Thrust
[6] => Descanso lo necesario
[7] => Si me sobra tiempo, Amrap:
[8] => 8 KB Deadlift
[9] => 8 Reverse Hypers
[10] => 8/8 Banded Side Steps
[11] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => false
)
[4] => Array
(
[title] => Every 2' x 6' : Lower Body Accessory
[content] => Array
(
[0] => 8 KB Glute Bridge (2'' arriba)
[1] => 8/8 Banded Quadruped Kickback
[2] => 8/8 Lateral Hip Raises
[3] => 10'' Superman Hold
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 120
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => false
)
)
[is_rest_day] =>
)
[7] => Array
(
[id] => 54982
[training] => 94
[title] => BIGGinners
[day] => 1701825615
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Rotational Lunges
[2] => - Swivels
[3] => 2 Rondas:
[4] => - Crunches
[5] => - Leg Levers
[6] => 2 Rondas:
[7] => - Stiff Leg Vertical Jumps
[8] => - Touchdowns
)
[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] => 5 KB Deadlift
[1] => 4/4 Lunges
[2] => 3 Kneeling Push Ups
[3] => 5 Crunches
[4] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 1
)
[2] => Array
(
[title] => Complete in 13' : Cardio
[content] => Array
(
[0] => Completar 2 Rondas:
[1] => 20'' Side Steps
[2] => 20'' Frog Glute Bridge
[3] => Descanso 30''/40''
[4] => Luego, Amrap:
[5] => 20'' Machine
[6] => 4/4 Platform Surfer Hops
[7] => 20'' Machine
[8] => 6 Platform Step Ups
[9] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
)
[3] => Array
(
[title] => Amrap - 13' : Full Body
[content] => Array
(
[0] => 4/4 TRX Cossacks
[1] => 5 Box Dips
[2] => 5 TRX Squat
[3] => 5 Russian Swing
[4] => 4/4 Box Step Up
[5] => Descanso 30''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
)
[4] => Array
(
[title] => Amrap - 6' : Midline + Upper
[content] => Array
(
[0] => 5 Banded Pull Apart
[1] => 4 SKB Bent Over Face Pull
[2] => 4/4 Leg Levers
[3] => 5 Tuck Ups
[4] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 2
)
)
[is_rest_day] =>
)
[8] => Array
(
[id] => 54922
[training] => 95
[title] => Cardio
[day] => 1701825615
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Pulse Squat Jumps
[2] => - Runner Lunges
[3] => 2 Rondas:
[4] => - Walkouts
[5] => - Mountain Climbers
[6] => 2 Rondas:
[7] => - Touchdowns
[8] => - Heidens
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Every Minute x 6' : Intro
[content] => Array
(
[0] => '1: 30'' Machine
[1] => '2: 8/8 Single-Leg Lateral Hops
[2] => '3: 10 MB Prisoner Squats
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 1
)
[2] => Array
(
[title] => Complete in 13' : Extreme Cardio
[content] => Array
(
[0] => 00:00-03:00 Cada Minuto:
[1] => '1: 40'' Machine
[2] => '2: 40'' Machine
[3] => '3: 40'' Box Jumps
[4] => 03:00-13:00 Completar 6 Rondas:
[5] => 30'' KB Rotational Swing
[6] => 4 DKB Thruster
[7] => 6 Half-Turn Burpee
[8] => 8 SKB Sumo Deadlift High Pull
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 5
)
[3] => Array
(
[title] => Amrap - 13' : Bodyweight Combat
[content] => Array
(
[0] => 8 Air Squat
[1] => 6 Kneeling Jump To Vertical Leap
[2] => 10'' Legless Bike (Máxima velocidad)
[3] => Descanso 30''
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 5
)
[4] => Array
(
[title] => Complete in 6' : Lower
[content] => Array
(
[0] => Buy-In:
[1] => 40'' Machine
[2] => Luego, Amrap:
[3] => 30'' Skipping In & Out of a Bumper
[4] => 4 Bumper Squat Press Out
[5] => 5/5 Single-Leg Lateral Hops
[6] => 6 Bumper Ground To Overhead
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 3
)
)
[is_rest_day] =>
)
[9] => Array
(
[id] => 54912
[training] => 96
[title] => Upper Body
[day] => 1701825615
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Asymmetric Scapular Rotation
[2] => - Alt. Tall Windmill Plank
[3] => 2 Rondas:
[4] => - Tall Plank Toe Touches
[5] => - Plank Jack
[6] => 2 Rondas:
[7] => - Hand Release Push Ups
[8] => - Single-Arm Ring Row
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Amrap - 6' : Bodyweight
[content] => Array
(
[0] => 2 Walkouts
[1] => 10/10 Plank Shoulder Taps
[2] => 2 Walkout + Push Ups
[3] => 20'' Plank Seesaw
[4] => Descanso 30''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 2
)
[2] => Array
(
[title] => Amrap - 13' : Intro
[content] => Array
(
[0] => 6/6 Kneeling Banded Single-Arm Row
[1] => 6/6 Kneeling Banded Single-Arm Chest Press
[2] => 15'' DDB Hex Hold
[3] => 6 MB Ground To Overhead + Throw
[4] => 6 Kneeling Rotating Slam Ball
[5] => Descanso 30''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 3
)
[3] => Array
(
[title] => Complete 3 Rounds in 13' : Upper Extreme
[content] => Array
(
[0] => 21 DDB Push Press
[1] => 15 MB Press Jack
[2] => 7 MB Push Ups
[3] => 21 DDB/DKB Row
[4] => 15 MB Pullover
[5] => 21 DDB Skier Swings
[6] => 15 Push Air Ball
[7] => 7 MB Devil Press
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => 5
[frecuency] => 5
)
[4] => Array
(
[title] => Amrap - 6' : Flow Building
[content] => Array
(
[0] => 2/2 Quadruped KB Drag
[1] => 1/1 Side Kick Through
[2] => 2/2 Alt. Single-Arm Plyo Push Ups
[3] => 4/4 Loaded Beast to Kick Through
[4] => Descanso 30''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 3
)
)
[is_rest_day] =>
)
[10] => Array
(
[id] => 54893
[training] => 92
[title] => Sport
[day] => 1701825615
[content] => Array
(
[0] => Array
(
[title] => 10'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 2 Rondas:
[1] => - Walkout
[2] => - Swivels
[3] => 2 Rondas:
[4] => - Plank
[5] => - Plank Get Up
[6] => 2 Rondas:
[7] => - Mountain Climbers
[8] => - Side Kick Through
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Amrap - 6' : Natural Movement Recharged
[content] => Array
(
[0] => 2 Walkouts
[1] => 2 Plyo Push Ups
[2] => 2 Beast to Jumping Squat
[3] => 6 Air Squat
[4] => Descanso 30''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => 3
)
[2] => Array
(
[title] => Complete 3 Rounds in 13' : Combat Sport
[content] => Array
(
[0] => 20'' Barbell Bent Over Row Hold
[1] => 5 Barbell Bent Over Row
[2] => 10/10 Banded Punch Row
[3] => 15'' Push Up Hold
[4] => 5 Plyo Push Ups
[5] => 10 Jab +
[6] => Straight
[7] => Descanso 2'
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => 4
[frecuency] => 2
)
[3] => Array
(
[title] => Amrap - 13' : Bodyweight + Machine
[content] => Array
(
[0] => A: 5 Jumping Pull Ups
[1] => 15'' Squat Hold
[2] => 20'' Machine (Máxima velocidad)
[3] => B: 5 Burpee
[4] => 15'' Plank Shoulder Taps
[5] => 20'' Machine (Máxima velocidad)
[6] => Objetivo: +6 rondas
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => 4
)
[4] => Array
(
[title] => Amrap - 6' : Accessory Power
[content] => Array
(
[0] => 5/5 Alt. DDB Push Press
[1] => 4/4 DDB Box Step Ups
[2] => 10 Banded Pull Apart
[3] => 10'' Banded Skipping
[4] => Descanso 20''
)
[desc] =>
[mode] => Array
(
[amrap] => Array
(
[total] => 360
)
)
[score] =>
[category] =>
[fatigue] => 3
[frecuency] => 3
)
)
[is_rest_day] =>
)
[11] => Array
(
[id] => 54801
[training] => 98
[title] => FBA
[day] => 1701825615
[content] => Array
(
[0] => Array
(
[title] => 25'' ON/5'' OFF x 4'
[content] => Array
(
[0] => 30'' Swivels
[1] => 30'' Knee To Chest
[2] => 30'' Over the Hurdle
[3] => 30'' Single-Leg Deadlift (Izq)
[4] => 30'' SKB Single-Leg Deadlift (Der)
[5] => 30'' Figure 4
[6] => 30'' Squat + Thoracic Rotation
[7] => 30'' Skipping
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 240
[workout] => 30
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => false
)
[1] => Array
(
[title] => Every Minute x 6' : TRX
[content] => Array
(
[0] => 2/2 TRX Single-Leg Squat
[1] => 8 TRX Squat
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 2
)
[2] => Array
(
[title] => Complete 13 Rounds in 13' : OG
[content] => Array
(
[0] => 3 Barbell Hang Power Clean
[1] => 6 Push Ups
[2] => 9 Air Squat
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 5
)
[3] => Array
(
[title] => Complete 6 Rounds in 13' : Lower + Upper Flow
[content] => Array
(
[0] => 10 KB Swing To Goblet Squat
[1] => 10 Push Ups
[2] => 10 Box Jumps
[3] => 5/5 Side Kick Through
)
[desc] =>
[mode] => Array
(
[fortime] => Array
(
[total] => 780
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 5
)
[4] => Array
(
[title] => Every Minute x 6' : Calisthenics Finisher
[content] => Array
(
[0] => 10 Push Ups
[1] => 2 Strict Pull Ups
)
[desc] =>
[mode] => Array
(
[emom] => Array
(
[total] => 360
[workout] => 60
)
)
[score] =>
[category] =>
[fatigue] => false
[frecuency] => 4
)
)
[is_rest_day] =>
)
)