@bitcobblers/wod-wiki-tools 0.39.2143 → 0.40.2144

package/dist/web/playground/seed/core/chunks/efforts.a58dbed3.json

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+[{"path":"markdown/efforts/bodyweight/air-squat.md","content":"---\nid: effort-bundled-air-squat\nslug: air-squat\nlabel: Air Squat\naliases:\n  - air squat\n  - bodyweight squat\n  - squats\n  - \"Air Squats\"\n  - \"Deep Knee Air Squats\"\nbaseAttributes:\n  met: 5.5\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/box-jump.md","content":"---\nid: effort-bundled-box-jump\nslug: box-jump\nlabel: Box Jump\naliases:\n  - box jumps\n  - jump to box\n  - box\n  - \"Thirty-Six Inch Box Jumps\"\n  - \"Twelve Inch Box Jumps\"\n  - \"Twenty-Four Inch Box Jumps\"\nbaseAttributes:\n  met: 8.0\n  discipline: bodyweight\n  intensityTier: high\nequipment:\n  - plyo-box\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/broad-jump.md","content":"---\nid: effort-bundled-broad-jump\nslug: broad-jump\nlabel: \"Broad jump\"\naliases:\n  - \"Max Effort Broad Jump Skill Work\"\n  - \"Max Effort Broad Jumps\"\n  - \"Standing Broad Jumps\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/burpee-box-jump-over.md","content":"---\nid: effort-bundled-burpee-box-jump-over\nslug: burpee-box-jump-over\nlabel: \"Burpee box jump over\"\naliases:\n  - \"Burpee Box Jump Overs\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - plyo-box\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/burpee-over-dumbbell.md","content":"---\nid: effort-bundled-burpee-over-dumbbell\nslug: burpee-over-dumbbell\nlabel: \"Burpee over dumbbell\"\naliases:\n  - \"Lateral Burpees Over DB\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - dumbbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/burpee.md","content":"---\nid: effort-bundled-burpee\nslug: burpee\nlabel: Burpee\naliases:\n  - burpees\n  - chest-to-floor burpee\n  - \"Max Effort Burpees\"\nbaseAttributes:\n  met: 10.0\n  discipline: bodyweight\n  intensityTier: high\nregistrySource: bundled\n---\nBurpees are a full-body conditioning effort that combine a squat, plank, and jump.\n\nUse this bundled note to seed markdown-backed effort detail content in the UI.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/dumbbell-squat-clean.md","content":"---\nid: effort-bundled-dumbbell-squat-clean\nslug: dumbbell-squat-clean\nlabel: \"Dumbbell squat clean\"\naliases:\n  - \"Dumbbell Squat Cleans\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - dumbbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/ghd-sit-up.md","content":"---\nid: effort-bundled-ghd-sit-up\nslug: ghd-sit-up\nlabel: \"Ghd sit up\"\naliases:\n  - \"GHD Sit-Ups\"\n  - \"GHD Situps\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - ghd\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/ground-kong.md","content":"---\nid: effort-bundled-ground-kong\nslug: ground-kong\nlabel: \"Ground kong\"\naliases:\n  - \"Ground Kongs\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/jumping-jack.md","content":"---\nid: effort-bundled-jumping-jack\nslug: jumping-jack\nlabel: \"Jumping jack\"\naliases:\n  - \"Jumping Jacks\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/kong-walk.md","content":"---\nid: effort-bundled-kong-walk\nslug: kong-walk\nlabel: \"Kong walk\"\naliases: []\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/lunge.md","content":"---\nid: effort-bundled-lunge\nslug: lunge\nlabel: Lunge\naliases:\n  - lunges\n  - walking lunge\n  - reverse lunge\n  - forward lunge\n  - \"Alternating Leg Lunges\"\n  - \"Alternating Lunges\"\n  - \"Backwards Lunge Walk\"\n  - \"Leg Lunges\"\n  - \"Lunge Left\"\n  - \"Lunge Right\"\n  - \"Lunge Walk\"\n  - \"Lunge Walk Backwards\"\n  - \"Reverse Lunge Walk\"\n  - \"Walking Lunges\"\nbaseAttributes:\n  met: 4.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/overhead-squat.md","content":"---\nid: effort-bundled-overhead-squat\nslug: overhead-squat\nlabel: \"Overhead squat\"\naliases:\n  - \"Overhead Squats\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/parkour-roll.md","content":"---\nid: effort-bundled-parkour-roll\nslug: parkour-roll\nlabel: \"Parkour roll\"\naliases:\n  - \"Parkour Roll each side\"\n  - \"Parkour Rolls\"\n  - \"Safety Roll\"\n  - \"Safety Rolls\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/parkour-squat.md","content":"---\nid: effort-bundled-parkour-squat\nslug: parkour-squat\nlabel: \"Parkour squat\"\naliases:\n  - \"Parkour Squats\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/pistol-squat.md","content":"---\nid: effort-bundled-pistol-squat\nslug: pistol-squat\nlabel: \"Pistol squat\"\naliases:\n  - \"Alternating Leg Pistols\"\n  - \"Alternating Pistols\"\n  - \"One-Legged Squats\"\n  - \"Pistols\"\n  - \"Pistols each leg\"\n  - \"Pistols Left Leg\"\n  - \"Pistols Right Leg\"\n  - \"Pistols with each leg\"\n  - \"Single-leg Squats\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/plank.md","content":"---\nid: effort-bundled-plank\nslug: plank\nlabel: Plank\naliases:\n  - planks\n  - forearm plank\n  - high plank\n  - \"Front-Lean and Rest\"\n  - \"Hold Raised Push Up Position\"\n  - \"Plank Hold\"\nbaseAttributes:\n  met: 3.5\n  discipline: bodyweight\n  intensityTier: low\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/precision-burpee.md","content":"---\nid: effort-bundled-precision-burpee\nslug: precision-burpee\nlabel: \"Precision burpee\"\naliases:\n  - \"Precision Burpees\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/precision-jump.md","content":"---\nid: effort-bundled-precision-jump\nslug: precision-jump\nlabel: \"Precision jump\"\naliases:\n  - \"-Foot Precision\"\n  - \"-Foot Precision Jumps\"\n  - \"-Foot Precisions\"\n  - \"Eight-Foot Precision Jumps\"\n  - \"Eight-Foot Precisions\"\n  - \"Five-Foot Precision Jumps\"\n  - \"Five-Foot Precisions\"\n  - \"Max Effort Precision Jump\"\n  - \"Max Precision Jump\"\n  - \"Max-Effort Precision\"\n  - \"Max-Effort Precisions\"\n  - \"Precision\"\n  - \"Precision Jumps\"\n  - \"Precision Jumps at\"\n  - \"Precision Jumps increase distance until max\"\n  - \"Precision Jumps to Max Distance\"\n  - \"Precision Jumps up to Max Distance\"\n  - \"Precision Ladder\"\n  - \"Precision —\"\n  - \"Precisions\"\n  - \"Seven-Foot Precision Jumps\"\n  - \"Seven-Foot Precisions\"\n  - \"Six-Foot Precisions\"\n  - \"Tabata Five-Foot Precisions\"\n  - \"Tabata Seven-Foot Precisions\"\n  - \"Tabata Six-Foot Precisions\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/quadrupedal-movement.md","content":"---\nid: effort-bundled-quadrupedal-movement\nslug: quadrupedal-movement\nlabel: \"Quadrupedal movement\"\naliases:\n  - \"Backward Quadrupedal Movement\"\n  - \"Backwards Quadrupedal Movement\"\n  - \"Forward Quadrupedal Movement\"\n  - \"Reverse Quadrupedal Movement\"\n  - \"Sideways QM\"\n  - \"Tabata Quadrupedal Movement\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/russian-twist.md","content":"---\nid: effort-bundled-russian-twist\nslug: russian-twist\nlabel: Russian Twist\naliases:\n  - twist\n  - russian twists\nbaseAttributes:\n  met: 3.5\n  discipline: bodyweight\n  intensityTier: low\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/sit-up.md","content":"---\nid: effort-bundled-sit-up\nslug: sit-up\nlabel: Sit-Up\naliases:\n  - situp\n  - sit ups\n  - abmat sit-up\n  - \"Sit Up\"\n  - \"sit-ups\"\n  - \"Situps\"\nbaseAttributes:\n  met: 3.5\n  discipline: bodyweight\n  intensityTier: low\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/squat-clean.md","content":"---\nid: effort-bundled-squat-clean\nslug: squat-clean\nlabel: \"Squat clean\"\naliases:\n  - \"Squat Cleans\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/squat-hold.md","content":"---\nid: effort-bundled-squat-hold\nslug: squat-hold\nlabel: \"Squat hold\"\naliases:\n  - \"s Squat Hold\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/squat-snatch.md","content":"---\nid: effort-bundled-squat-snatch\nslug: squat-snatch\nlabel: \"Squat snatch\"\naliases:\n  - \"Squat Snatches\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/tuck-jump.md","content":"---\nid: effort-bundled-tuck-jump\nslug: tuck-jump\nlabel: \"Tuck jump\"\naliases:\n  - \"Tuck Jumps\"\n  - \"Tuck Jumps to Silent Landings\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/wall-ball.md","content":"---\nid: effort-bundled-wall-ball\nslug: wall-ball\nlabel: Wall Ball\naliases:\n  - wb\n  - wallball\n  - wall balls\n  - \"Wall Ball Shots\"\nbaseAttributes:\n  met: 8.0\n  discipline: bodyweight\n  intensityTier: high\nequipment:\n  - medicine-ball\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/bodyweight/wall-burpee.md","content":"---\nid: effort-bundled-wall-burpee\nslug: wall-burpee\nlabel: \"Wall burpee\"\naliases:\n  - \"Wall Burpees\"\nbaseAttributes:\n  met: 6.0\n  discipline: bodyweight\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/cycling/assault-bike.md","content":"---\nid: effort-bundled-assault-bike\nslug: assault-bike\nlabel: Assault Bike\naliases:\n  - ab\n  - air bike\n  - fan bike\n  - echo bike\n  - assaultbike\nbaseAttributes:\n  met: 10.0\n  discipline: cycling\n  intensityTier: high\nequipment:\n  - air-bike\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/cycling/cycling-moderate.md","content":"---\nid: effort-bundled-cycling-moderate\nslug: cycling-moderate\nlabel: Cycling (Moderate)\naliases:\n  - cycle\n  - bike\n  - stationary bike\n  - spin\n  - biking\nbaseAttributes:\n  met: 8.0\n  discipline: cycling\n  intensityTier: moderate\nequipment:\n  - bike-erg\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/cycling/cycling-vigorous.md","content":"---\nid: effort-bundled-cycling-vigorous\nslug: cycling-vigorous\nlabel: Cycling (Vigorous)\naliases:\n  - vigorous cycling\n  - fast bike\n  - hard cycling\nbaseAttributes:\n  met: 10.0\n  discipline: cycling\n  intensityTier: high\nequipment:\n  - bike-erg\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/assisted-pull-up.md","content":"---\nid: effort-bundled-assisted-pull-up\nslug: assisted-pull-up\nlabel: \"Assisted pull up\"\naliases:\n  - \"Assisted Pullup or Negatives\"\nbaseAttributes:\n  met: 6.0\n  discipline: gymnastics\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/burpee-pull-up.md","content":"---\nid: effort-bundled-burpee-pull-up\nslug: burpee-pull-up\nlabel: \"Burpee pull up\"\naliases:\n  - \"Burpee Pull Ups\"\n  - \"Burpee Pullups\"\n  - \"Pull Up Burpees\"\n  - \"Pull-Up Burpees\"\nbaseAttributes:\n  met: 6.0\n  discipline: gymnastics\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/chest-to-bar-pull-up.md","content":"---\nid: effort-bundled-chest-to-bar-pull-up\nslug: chest-to-bar-pull-up\nlabel: \"Chest to bar pull up\"\naliases:\n  - \"Chest to Bar Pullups\"\nbaseAttributes:\n  met: 6.0\n  discipline: gymnastics\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/dip.md","content":"---\nid: effort-bundled-dip\nslug: dip\nlabel: Dip\naliases:\n  - dips\n  - ring dip\n  - bar dip\n  - parallel bar dip\n  - \"Dip bw\"\n  - \"Ring Dips\"\nbaseAttributes:\n  met: 4.0\n  discipline: gymnastics\n  intensityTier: moderate\nequipment:\n  - parallettes\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/double-under.md","content":"---\nid: effort-bundled-double-under\nslug: double-under\nlabel: Double-Under\naliases:\n  - du\n  - double under\n  - double unders\n  - jump rope du\n  - \"Double-Unders\"\nbaseAttributes:\n  met: 12.0\n  discipline: gymnastics\n  intensityTier: high\nequipment:\n  - jump-rope\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/handstand-hold.md","content":"---\nid: effort-bundled-handstand-hold\nslug: handstand-hold\nlabel: \"Handstand hold\"\naliases:\n  - \"Handstand Against Wall\"\n  - \"Handstand hold against a wall till failure x3\"\n  - \"Handstand Hold Against Wall\"\n  - \"Handstand Hold Against Wall - hold to failure\"\n  - \"Handstand Hold Against Wall till Failure\"\n  - \"Handstand Hold Against Wall to Failure\"\n  - \"Handstand Hold Against Wall to Failure x\"\n  - \"Handstand Hold Against Wall to Failure x3\"\n  - \"Handstand Hold to Failure\"\n  - \"Static Handstand Hold Against Wall till failure\"\nbaseAttributes:\n  met: 6.0\n  discipline: gymnastics\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/handstand-push-up.md","content":"---\nid: effort-bundled-handstand-push-up\nslug: handstand-push-up\nlabel: Handstand Push-Up\naliases:\n  - hspu\n  - handstand pushup\n  - wall walk hspu\n  - \"Hand Stand Push Ups\"\n  - \"Handstand Push Up\"\n  - \"Handstand Push Ups\"\n  - \"Handstand Pushups\"\nbaseAttributes:\n  met: 6.0\n  discipline: gymnastics\n  intensityTier: high\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/handstand-walk.md","content":"---\nid: effort-bundled-handstand-walk\nslug: handstand-walk\nlabel: \"Handstand walk\"\naliases: []\nbaseAttributes:\n  met: 6.0\n  discipline: gymnastics\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/jump-rope.md","content":"---\nid: effort-bundled-jump-rope\nslug: jump-rope\nlabel: Jump Rope\naliases:\n  - jumprope\n  - skipping\n  - skip rope\n  - rope skip\n  - \"Single Unders\"\nbaseAttributes:\n  met: 10.0\n  discipline: gymnastics\n  intensityTier: high\nequipment:\n  - jump-rope\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/jumping-pull-up.md","content":"---\nid: effort-bundled-jumping-pull-up\nslug: jumping-pull-up\nlabel: \"Jumping pull up\"\naliases:\n  - \"Jumping Pull Ups\"\n  - \"Jumping Pull-Ups\"\n  - \"Max Effort Jumping Pull Ups\"\n  - \"Tabata Jumping Pull Ups\"\nbaseAttributes:\n  met: 6.0\n  discipline: gymnastics\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/jumping-push-up.md","content":"---\nid: effort-bundled-jumping-push-up\nslug: jumping-push-up\nlabel: \"Jumping push up\"\naliases:\n  - \"Jumping Push Ups\"\nbaseAttributes:\n  met: 6.0\n  discipline: gymnastics\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/l-sit-pull-up.md","content":"---\nid: effort-bundled-l-sit-pull-up\nslug: l-sit-pull-up\nlabel: \"L sit pull up\"\naliases:\n  - \"L-Sit Pull Up\"\n  - \"L-Sit Pull Ups\"\n  - \"Tabata L-Sit Pull Ups\"\nbaseAttributes:\n  met: 6.0\n  discipline: gymnastics\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/muscle-up.md","content":"---\nid: effort-bundled-muscle-up\nslug: muscle-up\nlabel: Muscle-Up\naliases:\n  - mu\n  - muscle up\n  - ring muscle-up\n  - bar muscle-up\n  - \"Bar Muscle Ups\"\n  - \"Muscle Ups\"\n  - \"Ring Muscle Ups\"\nbaseAttributes:\n  met: 8.0\n  discipline: gymnastics\n  intensityTier: high\nequipment:\n  - gymnastic-rings\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/pull-up.md","content":"---\nid: effort-bundled-pull-up\nslug: pull-up\nlabel: Pull-Up\naliases:\n  - pullup\n  - pull ups\n  - strict pull-up\n  - kipping pull-up\n  - \"Dead-Hang Pull Ups\"\n  - \"Kipping Pull Ups\"\n  - \"Max Effort Pull Ups\"\n  - \"Pull Up\"\n  - \"Pull-ups\"\n  - \"Pullups\"\n  - \"Weighted Pullup\"\nbaseAttributes:\n  met: 5.0\n  discipline: gymnastics\n  intensityTier: moderate\nequipment:\n  - pull-up-bar\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/push-up.md","content":"---\nid: effort-bundled-push-up\nslug: push-up\nlabel: Push-Up\naliases:\n  - pushup\n  - push ups\n  - strict push-up\n  - \"Max Effort Push Ups\"\n  - \"Max Effort Pushups\"\n  - \"Push Up\"\n  - \"Push-ups\"\n  - \"Pushups\"\n  - \"Varied Push Ups\"\n  - \"Weighted Pushup\"\nbaseAttributes:\n  met: 4.0\n  discipline: gymnastics\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/reverse-wall-dip.md","content":"---\nid: effort-bundled-reverse-wall-dip\nslug: reverse-wall-dip\nlabel: \"Reverse wall dip\"\naliases:\n  - \"Reverse Wall Dips\"\nbaseAttributes:\n  met: 6.0\n  discipline: gymnastics\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/rope-climb.md","content":"---\nid: effort-bundled-rope-climb\nslug: rope-climb\nlabel: \"Rope climb\"\naliases:\n  - \"Legless Rope Climbs\"\nbaseAttributes:\n  met: 6.0\n  discipline: gymnastics\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - climbing-rope\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/gymnastics/toes-to-bar.md","content":"---\nid: effort-bundled-toes-to-bar\nslug: toes-to-bar\nlabel: Toes-to-Bar\naliases:\n  - ttb\n  - toes to bar\n  - kte\nbaseAttributes:\n  met: 5.0\n  discipline: gymnastics\n  intensityTier: moderate\nequipment:\n  - pull-up-bar\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-arm-bar.md","content":"---\nid: effort-bundled-kettlebell-arm-bar\nslug: kettlebell-arm-bar\nlabel: \"Kettlebell arm bar\"\naliases:\n  - \"Arm Bar Left\"\n  - \"Arm Bar Right\"\n  - \"Arm Bars Left\"\n  - \"Arm Bars Right\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-around-the-world.md","content":"---\nid: effort-bundled-kettlebell-around-the-world\nslug: kettlebell-around-the-world\nlabel: \"Kettlebell around the world\"\naliases:\n  - \"Around the World Left\"\n  - \"Around the World Right\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-bent-over-row.md","content":"---\nid: effort-bundled-kettlebell-bent-over-row\nslug: kettlebell-bent-over-row\nlabel: \"Kettlebell bent over row\"\naliases:\n  - \"Bent Over Row\"\n  - \"Bent Over Row Left\"\n  - \"Bent Over Row Right\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-clean-and-jerk.md","content":"---\nid: effort-bundled-kettlebell-clean-and-jerk\nslug: kettlebell-clean-and-jerk\nlabel: \"Kettlebell clean and jerk\"\naliases:\n  - \"Double KB Clean & Jerk\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-clean-and-press.md","content":"---\nid: effort-bundled-kettlebell-clean-and-press\nslug: kettlebell-clean-and-press\nlabel: \"Kettlebell clean and press\"\naliases:\n  - \"Clean & Press\"\n  - \"Clean & Press Left\"\n  - \"Clean & Press Right\"\n  - \"Double Clean & Press\"\n  - \"Double KB Clean & Press\"\n  - \"KB Clean & Press\"\n  - \"KB Clean & Press Alternating\"\n  - \"KB Clean & Press Left\"\n  - \"KB Clean & Press Right\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-clean.md","content":"---\nid: effort-bundled-kettlebell-clean\nslug: kettlebell-clean\nlabel: Kettlebell Clean\naliases:\n  - kb clean\n  - kettlebell cleans\n  - \"Clean Left\"\n  - \"Clean Right\"\n  - \"Double Clean\"\n  - \"Double KB Clean\"\nbaseAttributes:\n  met: 8.0\n  discipline: kettlebell\n  intensityTier: high\nequipment:\n  - kettlebell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-deadlift.md","content":"---\nid: effort-bundled-kettlebell-deadlift\nslug: kettlebell-deadlift\nlabel: \"Kettlebell deadlift\"\naliases:\n  - \"KB Deadlift\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-floor-press.md","content":"---\nid: effort-bundled-kettlebell-floor-press\nslug: kettlebell-floor-press\nlabel: \"Kettlebell floor press\"\naliases:\n  - \"Floor Press Left\"\n  - \"Floor Press Right\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-front-squat.md","content":"---\nid: effort-bundled-kettlebell-front-squat\nslug: kettlebell-front-squat\nlabel: \"Kettlebell front squat\"\naliases:\n  - \"Double Front Squat\"\n  - \"Front Squat Left\"\n  - \"Front Squat Right\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-goblet-squat.md","content":"---\nid: effort-bundled-kettlebell-goblet-squat\nslug: kettlebell-goblet-squat\nlabel: \"Kettlebell goblet squat\"\naliases:\n  - \"Goblet Squat\"\n  - \"x10 Goblet Squat\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-gorilla-row.md","content":"---\nid: effort-bundled-kettlebell-gorilla-row\nslug: kettlebell-gorilla-row\nlabel: \"Kettlebell gorilla row\"\naliases:\n  - \"Gorilla Row\"\n  - \"Gorilla Row Left\"\n  - \"Gorilla Row Right\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-halo.md","content":"---\nid: effort-bundled-kettlebell-halo\nslug: kettlebell-halo\nlabel: \"Kettlebell halo\"\naliases:\n  - \"Halo Left\"\n  - \"Halo Right\"\n  - \"Halos\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-jerk.md","content":"---\nid: effort-bundled-kettlebell-jerk\nslug: kettlebell-jerk\nlabel: \"Kettlebell jerk\"\naliases:\n  - \"Double KB Jerk\"\n  - \"KB Jerk\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-overhead-squat.md","content":"---\nid: effort-bundled-kettlebell-overhead-squat\nslug: kettlebell-overhead-squat\nlabel: \"Kettlebell overhead squat\"\naliases:\n  - \"Overhead Squat Left\"\n  - \"Overhead Squat Right\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-press.md","content":"---\nid: effort-bundled-kettlebell-press\nslug: kettlebell-press\nlabel: \"Kettlebell press\"\naliases:\n  - \"Double Press\"\n  - \"Press Left\"\n  - \"Press Right\"\n  - \"Single Arm Kettlebell Press\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-snatch.md","content":"---\nid: effort-bundled-kettlebell-snatch\nslug: kettlebell-snatch\nlabel: Kettlebell Snatch\naliases:\n  - kb snatch\n  - kettlebell snatches\n  - kb\n  - \"Double Snatch\"\n  - \"KB Snatch Left\"\n  - \"KB Snatch Right\"\n  - \"Snatch Left\"\n  - \"Snatch Right\"\nbaseAttributes:\n  met: 12.0\n  discipline: kettlebell\n  intensityTier: high\nequipment:\n  - kettlebell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-swing.md","content":"---\nid: effort-bundled-kettlebell-swing\nslug: kettlebell-swing\nlabel: Kettlebell Swing\naliases:\n  - kb swing\n  - kettlebell swings\n  - swing\n  - russian swing\n  - \"Double Swing\"\n  - \"KB Swings\"\n  - \"One-Arm KB Swing Left\"\n  - \"One-Arm KB Swing Right\"\n  - \"Two-Hand KB Swing\"\nbaseAttributes:\n  met: 9.8\n  discipline: kettlebell\n  intensityTier: high\nequipment:\n  - kettlebell\nregistrySource: bundled\n---\nKettlebell swings train hip extension and cyclical power production.\n\nThe movement can be scaled as Russian or American swings depending on range of motion.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/kettlebell-windmill.md","content":"---\nid: effort-bundled-kettlebell-windmill\nslug: kettlebell-windmill\nlabel: \"Kettlebell windmill\"\naliases:\n  - \"Windmill Left\"\n  - \"Windmill Right\"\nbaseAttributes:\n  met: 6.0\n  discipline: kettlebell\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/kettlebell/turkish-get-up.md","content":"---\nid: effort-bundled-turkish-get-up\nslug: turkish-get-up\nlabel: Turkish Get-Up\naliases:\n  - tgu\n  - turkish getup\n  - get up\n  - \"Turkish Get Up\"\n  - \"Turkish Get Up Left\"\n  - \"Turkish Get Up Right\"\nbaseAttributes:\n  met: 5.0\n  discipline: kettlebell\n  intensityTier: moderate\nequipment:\n  - kettlebell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/recovery/rest.md","content":"---\nid: effort-bundled-rest\nslug: rest\nlabel: Rest\naliases:\n  - recovery\n  - break\n  - pause\nbaseAttributes:\n  met: 1.0\n  discipline: recovery\n  intensityTier: low\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/recovery/stretching.md","content":"---\nid: effort-bundled-stretching\nslug: stretching\nlabel: Stretching\naliases:\n  - stretch\n  - flexibility\n  - mobility\n  - \"Mobility Session\"\nbaseAttributes:\n  met: 2.3\n  discipline: recovery\n  intensityTier: low\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/rowing/rowing-sprint.md","content":"---\nid: effort-bundled-rowing-sprint\nslug: rowing-sprint\nlabel: Rowing (Sprint)\naliases:\n  - sprint row\n  - rowing sprint\n  - fast rowing\nbaseAttributes:\n  met: 12.0\n  discipline: rowing\n  intensityTier: high\nequipment:\n  - rower\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/rowing/rowing.md","content":"---\nid: effort-bundled-rowing\nslug: rowing\nlabel: Rowing\naliases:\n  - row\n  - rower\n  - rowing machine\n  - erg\n  - ergometer\n  - concept2 row\n  - \"Long Row\"\n  - \"Row Calories\"\nbaseAttributes:\n  met: 7.0\n  discipline: rowing\n  intensityTier: high\nequipment:\n  - rower\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/rowing/ski-erg.md","content":"---\nid: effort-bundled-ski-erg\nslug: ski-erg\nlabel: Ski Erg\naliases:\n  - ski\n  - skiing\n  - ski machine\n  - concept2 ski\nbaseAttributes:\n  met: 8.0\n  discipline: rowing\n  intensityTier: high\nequipment:\n  - ski-erg\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/running/backward-running.md","content":"---\nid: effort-bundled-backward-running\nslug: backward-running\nlabel: \"Backward running\"\naliases:\n  - \"Backwards Run\"\n  - \"Backwards Sprint\"\nbaseAttributes:\n  met: 6.0\n  discipline: running\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/running/running-6-mph.md","content":"---\nid: effort-bundled-running-6mph\nslug: running-6-mph\nlabel: Running (6 mph)\naliases:\n  - run\n  - jogging\n  - treadmill\n  - easy run\n  - jog\n  - \"k Run\"\n  - \"Run easy\"\n  - \"Running\"\nbaseAttributes:\n  met: 9.8\n  discipline: running\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/running/running-8-mph.md","content":"---\nid: effort-bundled-running-8mph\nslug: running-8-mph\nlabel: Running (8 mph)\naliases:\n  - running fast\n  - fast run\n  - speed run\nbaseAttributes:\n  met: 11.8\n  discipline: running\n  intensityTier: high\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/running/running-sprint.md","content":"---\nid: effort-bundled-running-sprint\nslug: running-sprint\nlabel: Running (Sprint)\naliases:\n  - sprint\n  - all-out run\n  - max speed run\n  - \"Power Sprints\"\n  - \"Run hard\"\nbaseAttributes:\n  met: 14.5\n  discipline: running\n  intensityTier: high\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/snatch.md","content":"---\nid: effort-bundled-snatch\nslug: snatch\nlabel: Snatch\naliases:\n  - dumbbell snatch\n  - single-arm dumbbell snatch\nbaseAttributes:\n  met: 6.0\n  discipline: weightlifting\n  intensityTier: high\nequipment:\n  - dumbbell\nregistrySource: bundled\n---\n\n```time\n10 Dumbbell Snatch @15kg\n```\n\nOne continuous movement: the weight travels from the ground (or hang) to\noverhead in a single motion — no clean phase. Scale by load, not scheme.\n","blocks":{"seed:markdown/efforts/snatch.md:0":{"id":"seed:markdown/efforts/snatch.md:0","kind":"wod","from":247,"to":283,"sourceRevision":1,"version":1,"dialect":"time"}},"blockIndex":[{"id":"markdown/efforts/snatch.md:seed:markdown/efforts/snatch.md:0","noteId":"markdown/efforts/snatch.md","blockId":"seed:markdown/efforts/snatch.md:0","blockVersion":1,"sourceRevision":1,"from":247,"to":283,"position":0,"dataType":"wod","blockContentId":"bc-322df034","rawContent":"```time\n10 Dumbbell Snatch @15kg\n```","noteTitle":"Snatch","createdAt":1792507006000,"isStatic":true,"sourceId":"efforts","sourcePath":"markdown/efforts/snatch.md"}],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/back-squat.md","content":"---\nid: effort-bundled-back-squat\nslug: back-squat\nlabel: Back Squat\naliases:\n  - squat\n  - barbell squat\n  - bs\n  - \"Back Squats\"\n  - \"Weighted Squats\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/bench-press.md","content":"---\nid: effort-bundled-bench-press\nslug: bench-press\nlabel: Bench Press\naliases:\n  - bench\n  - bp\n  - chest press\n  - \"Max Effort Body-Weight Bench Press\"\nbaseAttributes:\n  met: 5.0\n  discipline: strength\n  intensityTier: moderate\nequipment:\n  - barbell\n  - bench\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/box-step-up.md","content":"---\nid: effort-bundled-box-step-up\nslug: box-step-up\nlabel: \"Box step up\"\naliases:\n  - \"Box Step-Up\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - plyo-box\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/carioca.md","content":"---\nid: effort-bundled-carioca\nslug: carioca\nlabel: \"Carioca\"\naliases:\n  - \"Karaoke\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/clean-and-jerk.md","content":"---\nid: effort-bundled-clean-and-jerk\nslug: clean-and-jerk\nlabel: Clean and Jerk\naliases:\n  - c&j\n  - clean jerk\n  - clean & jerk\n  - \"Clean & Jerks\"\nbaseAttributes:\n  met: 8.0\n  discipline: strength\n  intensityTier: high\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/cluster.md","content":"---\nid: effort-bundled-cluster\nslug: cluster\nlabel: Cluster\naliases:\n  - clusters\n  - squat clean thruster\nbaseAttributes:\n  met: 10.0\n  discipline: strength\n  intensityTier: high\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/dead-hang.md","content":"---\nid: effort-bundled-dead-hang\nslug: dead-hang\nlabel: \"Dead hang\"\naliases:\n  - \"s Hang\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/deadlift.md","content":"---\nid: effort-bundled-deadlift\nslug: deadlift\nlabel: Deadlift\naliases:\n  - dl\n  - dead lift\n  - conventional deadlift\n  - \"Deadlifts\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: high\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/devils-press.md","content":"---\nid: effort-bundled-devils-press\nslug: devils-press\nlabel: Devil's Press\naliases:\n  - devils press\n  - devil press\n  - db devils press\nbaseAttributes:\n  met: 10.0\n  discipline: strength\n  intensityTier: high\nequipment:\n  - dumbbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/dumbbell-box-step-up.md","content":"---\nid: effort-bundled-dumbbell-box-step-up\nslug: dumbbell-box-step-up\nlabel: \"Dumbbell box step up\"\naliases:\n  - \"DB Box Step Ups\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - dumbbell\n  - plyo-box\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/dumbbell-clean.md","content":"---\nid: effort-bundled-dumbbell-clean\nslug: dumbbell-clean\nlabel: Dumbbell Clean\naliases:\n  - db clean\n  - dumbbell cleans\nbaseAttributes:\n  met: 7.0\n  discipline: strength\n  intensityTier: high\nequipment:\n  - dumbbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/dumbbell-fly.md","content":"---\nid: effort-bundled-dumbbell-fly\nslug: dumbbell-fly\nlabel: \"Dumbbell fly\"\naliases:\n  - \"x10 Dumbbell Fly\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - dumbbell\n  - bench\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/dumbbell-row.md","content":"---\nid: effort-bundled-dumbbell-row\nslug: dumbbell-row\nlabel: \"Dumbbell row\"\naliases:\n  - \"x8 Dumbbell Row\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - dumbbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/dumbbell-snatch.md","content":"---\nid: effort-bundled-dumbbell-snatch\nslug: dumbbell-snatch\nlabel: Dumbbell Snatch\naliases:\n  - db snatch\n  - dumbbell snatches\n  - single-arm snatch\n  - \"DB Snatches\"\nbaseAttributes:\n  met: 8.0\n  discipline: strength\n  intensityTier: high\nequipment:\n  - dumbbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/dumbbell-thruster.md","content":"---\nid: effort-bundled-dumbbell-thruster\nslug: dumbbell-thruster\nlabel: Dumbbell Thruster\naliases:\n  - db thruster\n  - dumbbell thrusters\nbaseAttributes:\n  met: 8.0\n  discipline: strength\n  intensityTier: high\nequipment:\n  - dumbbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/elbows-to-knees.md","content":"---\nid: effort-bundled-elbows-to-knees\nslug: elbows-to-knees\nlabel: \"Elbows to knees\"\naliases: []\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/farmer-carry.md","content":"---\nid: effort-bundled-farmer-carry\nslug: farmer-carry\nlabel: Farmer Carry\naliases:\n  - farmers carry\n  - farmer walk\n  - loaded carry\nbaseAttributes:\n  met: 5.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/frog-stand.md","content":"---\nid: effort-bundled-frog-stand\nslug: frog-stand\nlabel: \"Frog stand\"\naliases:\n  - \"Hold Frog Stand Till Failure x2\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/front-squat.md","content":"---\nid: effort-bundled-front-squat\nslug: front-squat\nlabel: Front Squat\naliases:\n  - fs\n  - front squat\n  - \"Front Squats\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/good-morning.md","content":"---\nid: effort-bundled-good-morning\nslug: good-morning\nlabel: \"Good morning\"\naliases:\n  - \"x10 Good Morning\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/hanging-leg-raise.md","content":"---\nid: effort-bundled-hanging-leg-raise\nslug: hanging-leg-raise\nlabel: \"Hanging leg raise\"\naliases:\n  - \"Hanging Leg Raises\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/hollow-rock.md","content":"---\nid: effort-bundled-hollow-rock\nslug: hollow-rock\nlabel: \"Hollow rock\"\naliases: []\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/knees-to-elbows.md","content":"---\nid: effort-bundled-knees-to-elbows\nslug: knees-to-elbows\nlabel: \"Knees to elbows\"\naliases: []\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/l-sit.md","content":"---\nid: effort-bundled-l-sit\nslug: l-sit\nlabel: \"L sit\"\naliases:\n  - \"second L-Sit\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/man-maker.md","content":"---\nid: effort-bundled-man-maker\nslug: man-maker\nlabel: Man Maker\naliases:\n  - manmakers\n  - db man maker\n  - dumbbell man maker\nbaseAttributes:\n  met: 10.0\n  discipline: strength\n  intensityTier: high\nequipment:\n  - dumbbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/medicine-ball-clean.md","content":"---\nid: effort-bundled-medicine-ball-clean\nslug: medicine-ball-clean\nlabel: Medicine Ball Clean\naliases:\n  - mb clean\n  - medball clean\n  - ball clean\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nequipment:\n  - medicine-ball\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/overhead-press.md","content":"---\nid: effort-bundled-overhead-press\nslug: overhead-press\nlabel: Overhead Press\naliases:\n  - ohp\n  - press\n  - shoulder press\n  - military press\nbaseAttributes:\n  met: 5.0\n  discipline: strength\n  intensityTier: moderate\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/parkour-vault.md","content":"---\nid: effort-bundled-parkour-vault\nslug: parkour-vault\nlabel: \"Parkour vault\"\naliases:\n  - \"Vault\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/pig-flip.md","content":"---\nid: effort-bundled-pig-flip\nslug: pig-flip\nlabel: \"Pig flip\"\naliases:\n  - \"Pig Flips\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/power-clean.md","content":"---\nid: effort-bundled-power-clean\nslug: power-clean\nlabel: Power Clean\naliases:\n  - clean\n  - pc\n  - hang clean\n  - \"Cleans\"\n  - \"Hang Power Cleans\"\n  - \"Power Cleans\"\nbaseAttributes:\n  met: 8.0\n  discipline: strength\n  intensityTier: high\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/power-snatch.md","content":"---\nid: effort-bundled-power-snatch\nslug: power-snatch\nlabel: Power Snatch\naliases:\n  - snatch\n  - ps\n  - hang snatch\n  - \"Power Snatches\"\nbaseAttributes:\n  met: 8.0\n  discipline: strength\n  intensityTier: high\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/push-jerk.md","content":"---\nid: effort-bundled-push-jerk\nslug: push-jerk\nlabel: \"Push jerk\"\naliases:\n  - \"Push Jerk sets\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/push-press.md","content":"---\nid: effort-bundled-push-press\nslug: push-press\nlabel: \"Push press\"\naliases:\n  - \"Push Press sets\"\n  - \"Push Presses\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/romanian-deadlift.md","content":"---\nid: effort-bundled-romanian-deadlift\nslug: romanian-deadlift\nlabel: \"Romanian deadlift\"\naliases: []\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/single-leg-deadlift.md","content":"---\nid: effort-bundled-single-leg-deadlift\nslug: single-leg-deadlift\nlabel: \"Single leg deadlift\"\naliases: []\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/skull-crusher.md","content":"---\nid: effort-bundled-skull-crusher\nslug: skull-crusher\nlabel: \"Skull crusher\"\naliases:\n  - \"Skull Crushers\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/slam-ball.md","content":"---\nid: effort-bundled-slam-ball\nslug: slam-ball\nlabel: Slam Ball\naliases:\n  - ball slam\n  - slamball\n  - medball slam\nbaseAttributes:\n  met: 8.0\n  discipline: strength\n  intensityTier: high\nequipment:\n  - slam-ball\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/sled-pull.md","content":"---\nid: effort-bundled-sled-pull\nslug: sled-pull\nlabel: \"Sled pull\"\naliases: []\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - sled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/sled-push.md","content":"---\nid: effort-bundled-sled-push\nslug: sled-push\nlabel: Sled Push\naliases:\n  - sled\n  - prowler push\n  - sled drag\n  - prowler\nbaseAttributes:\n  met: 8.0\n  discipline: strength\n  intensityTier: high\nequipment:\n  - sled\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/sumo-deadlift.md","content":"---\nid: effort-bundled-sumo-deadlift\nslug: sumo-deadlift\nlabel: \"Sumo deadlift\"\naliases: []\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/thruster.md","content":"---\nid: effort-bundled-thruster\nslug: thruster\nlabel: Thruster\naliases:\n  - thrusters\n  - barbell thruster\n  - \"Weighted Thrusters\"\nbaseAttributes:\n  met: 8.0\n  discipline: strength\n  intensityTier: high\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/triceps-extension.md","content":"---\nid: effort-bundled-triceps-extension\nslug: triceps-extension\nlabel: \"Triceps extension\"\naliases:\n  - \"x15 Tricep Extension\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/v-sit-hold.md","content":"---\nid: effort-bundled-v-sit-hold\nslug: v-sit-hold\nlabel: \"V sit hold\"\naliases:\n  - \"s V Hold\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/wall-walk.md","content":"---\nid: effort-bundled-wall-walk\nslug: wall-walk\nlabel: \"Wall walk\"\naliases:\n  - \"Handstand Walkups\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/strength/yoga-sun-salutation.md","content":"---\nid: effort-bundled-yoga-sun-salutation\nslug: yoga-sun-salutation\nlabel: \"Yoga sun salutation\"\naliases:\n  - \"Sun Salutations\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-assisted-sprint.md","content":"---\nid: effort-bundled-swimming-assisted-sprint\nslug: swimming-assisted-sprint\nlabel: \"Swimming assisted sprint\"\naliases:\n  - \"Assisted Sprint\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-backstroke.md","content":"---\nid: effort-bundled-swimming-backstroke\nslug: swimming-backstroke\nlabel: \"Swimming backstroke\"\naliases:\n  - \"Backstroke\"\n  - \"Backstroke Basics\"\n  - \"Backstroke Focus\"\n  - \"Backstroke Olympic\"\n  - \"Backstroke Speed\"\n  - \"Backstroke Swim\"\n  - \"Backstroke Technique\"\n  - \"Backstroke Tempo\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-breaststroke-kick.md","content":"---\nid: effort-bundled-swimming-breaststroke-kick\nslug: swimming-breaststroke-kick\nlabel: \"Swimming breaststroke kick\"\naliases:\n  - \"Breaststroke Kick\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-breaststroke.md","content":"---\nid: effort-bundled-swimming-breaststroke\nslug: swimming-breaststroke\nlabel: \"Swimming breaststroke\"\naliases:\n  - \"Breaststroke\"\n  - \"Breaststroke Focus\"\n  - \"Breaststroke Olympic\"\n  - \"Breaststroke Power\"\n  - \"Breaststroke Strength\"\n  - \"Breaststroke Swim\"\n  - \"Breaststroke Timing\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-butterfly.md","content":"---\nid: effort-bundled-swimming-butterfly\nslug: swimming-butterfly\nlabel: \"Swimming butterfly\"\naliases:\n  - \"Butterfly\"\n  - \"Butterfly Development\"\n  - \"Butterfly Focus\"\n  - \"Butterfly Introduction\"\n  - \"Butterfly Olympic\"\n  - \"Butterfly Power\"\n  - \"Butterfly Strength\"\n  - \"Butterfly Swim\"\n  - \"Single Arm Fly\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-catch-up-drill.md","content":"---\nid: effort-bundled-swimming-catch-up-drill\nslug: swimming-catch-up-drill\nlabel: \"Swimming catch up drill\"\naliases:\n  - \"Catch-Up Drill\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-choice-stroke.md","content":"---\nid: effort-bundled-swimming-choice-stroke\nslug: swimming-choice-stroke\nlabel: \"Swimming choice stroke\"\naliases:\n  - \"Choice Stroke\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-dive-start.md","content":"---\nid: effort-bundled-swimming-dive-start\nslug: swimming-dive-start\nlabel: \"Swimming dive start\"\naliases:\n  - \"Dive\"\n  - \"Dive Entry\"\n  - \"Dive Max\"\n  - \"Dive Practice\"\n  - \"Dive Race Pace\"\n  - \"Dive Sprint\"\n  - \"Dive Sprints\"\n  - \"Dive Start Sprints\"\n  - \"Dive Starts\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-dolphin-kick.md","content":"---\nid: effort-bundled-swimming-dolphin-kick\nslug: swimming-dolphin-kick\nlabel: \"Swimming dolphin kick\"\naliases:\n  - \"Butterfly Kick\"\n  - \"Dolphin Kick\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-drafting.md","content":"---\nid: effort-bundled-swimming-drafting\nslug: swimming-drafting\nlabel: \"Swimming drafting\"\naliases:\n  - \"Draft Position\"\n  - \"Draft Practice\"\n  - \"Drafting Set\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-fingertip-drag.md","content":"---\nid: effort-bundled-swimming-fingertip-drag\nslug: swimming-fingertip-drag\nlabel: \"Swimming fingertip drag\"\naliases:\n  - \"Fingertip Drag\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-freestyle.md","content":"---\nid: effort-bundled-swimming-freestyle\nslug: swimming-freestyle\nlabel: \"Swimming freestyle\"\naliases:\n  - \"Freestyle\"\n  - \"Freestyle Anchor\"\n  - \"Freestyle Finish\"\n  - \"Freestyle Focus\"\n  - \"Freestyle Max\"\n  - \"Freestyle Mechanics\"\n  - \"Freestyle Olympic\"\n  - \"Freestyle Speed\"\n  - \"Freestyle Sprint\"\n  - \"Freestyle Swim\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-individual-medley.md","content":"---\nid: effort-bundled-swimming-individual-medley\nslug: swimming-individual-medley\nlabel: \"Swimming individual medley\"\naliases:\n  - \"IM\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-kick.md","content":"---\nid: effort-bundled-swimming-kick\nslug: swimming-kick\nlabel: \"Swimming kick\"\naliases:\n  - \"Kick\"\n  - \"Kick Only\"\n  - \"Kickboard\"\n  - \"Kickboard Kick\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-pull.md","content":"---\nid: effort-bundled-swimming-pull\nslug: swimming-pull\nlabel: \"Swimming pull\"\naliases:\n  - \"Freestyle Pull\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-resisted-sprint.md","content":"---\nid: effort-bundled-swimming-resisted-sprint\nslug: swimming-resisted-sprint\nlabel: \"Swimming resisted sprint\"\naliases:\n  - \"Resisted Sprint\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-rotation-drill.md","content":"---\nid: effort-bundled-swimming-rotation-drill\nslug: swimming-rotation-drill\nlabel: \"Swimming rotation drill\"\naliases:\n  - \"Rotation Drill\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-sighting.md","content":"---\nid: effort-bundled-swimming-sighting\nslug: swimming-sighting\nlabel: \"Swimming sighting\"\naliases:\n  - \"Sighting Drills\"\n  - \"Sighting Integration\"\n  - \"Sighting Mastery\"\n  - \"Sighting Practice\"\n  - \"Sighting Rhythm\"\n  - \"Sighting Swim\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-single-arm-drill.md","content":"---\nid: effort-bundled-swimming-single-arm-drill\nslug: swimming-single-arm-drill\nlabel: \"Swimming single arm drill\"\naliases:\n  - \"Single Arm\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-stroke-transition.md","content":"---\nid: effort-bundled-swimming-stroke-transition\nslug: swimming-stroke-transition\nlabel: \"Swimming stroke transition\"\naliases:\n  - \"IM Transitions\"\n  - \"Stroke Transitions\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-two-kick-one-pull.md","content":"---\nid: effort-bundled-swimming-two-kick-one-pull\nslug: swimming-two-kick-one-pull\nlabel: \"Swimming two kick one pull\"\naliases:\n  - \"-Kick\"\nbaseAttributes:\n  met: 6.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming-vigorous.md","content":"---\nid: effort-bundled-swimming-vigorous\nslug: swimming-vigorous\nlabel: Swimming (Vigorous)\naliases:\n  - vigorous swim\n  - fast swimming\nbaseAttributes:\n  met: 10.0\n  discipline: swimming\n  intensityTier: high\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/swimming/swimming.md","content":"---\nid: effort-bundled-swimming\nslug: swimming\nlabel: Swimming\naliases:\n  - swim\n  - pool swim\nbaseAttributes:\n  met: 8.0\n  discipline: swimming\n  intensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/unconventional/clubbell-arm-cast.md","content":"---\nid: effort-bundled-clubbell-arm-cast\nslug: clubbell-arm-cast\nlabel: \"Clubbell arm cast\"\naliases:\n  - \"Arm Cast\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - clubs\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/unconventional/clubbell-circles.md","content":"---\nid: effort-bundled-clubbell-circles\nslug: clubbell-circles\nlabel: \"Clubbell circles\"\naliases:\n  - \"Inside\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - clubs\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/unconventional/clubbell-mill.md","content":"---\nid: effort-bundled-clubbell-mill\nslug: clubbell-mill\nlabel: \"Clubbell mill\"\naliases:\n  - \"Mill\"\n  - \"Mill Alternating\"\n  - \"Mill Clockwise\"\n  - \"Mill Left\"\n  - \"Mill Right\"\n  - \"Mills Clockwise\"\n  - \"One-Arm Mill Left\"\n  - \"One-Arm Mill Right\"\n  - \"Two-Hand Mill Clockwise\"\n  - \"Two-Hand Mill Counter-Clockwise\"\n  - \"Two-Hand Mills Each Direction\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - clubs\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/unconventional/clubbell-reverse-mill.md","content":"---\nid: effort-bundled-clubbell-reverse-mill\nslug: clubbell-reverse-mill\nlabel: \"Clubbell reverse mill\"\naliases:\n  - \"Reverse Mill\"\n  - \"Reverse Mill Left\"\n  - \"Reverse Mill Right\"\n  - \"Reverse Mills\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - clubs\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/unconventional/clubbell-shield-cast.md","content":"---\nid: effort-bundled-clubbell-shield-cast\nslug: clubbell-shield-cast\nlabel: \"Clubbell shield cast\"\naliases:\n  - \"Inside Shield Cast\"\n  - \"Outside Shield Cast\"\n  - \"Shield Cast\"\n  - \"Shield Cast Left\"\n  - \"Shield Cast Right\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - clubs\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/unconventional/macebell-10-to-2-swing.md","content":"---\nid: effort-bundled-macebell-10-to-2-swing\nslug: macebell-10-to-2-swing\nlabel: \"Macebell 10 to 2 swing\"\naliases:\n  - \"Mace\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - macebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/unconventional/macebell-360-swing.md","content":"---\nid: effort-bundled-macebell-360-swing\nslug: macebell-360-swing\nlabel: \"Macebell 360 swing\"\naliases:\n  - \"Mace\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - macebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/unconventional/macebell-barbarian-squat.md","content":"---\nid: effort-bundled-macebell-barbarian-squat\nslug: macebell-barbarian-squat\nlabel: \"Macebell barbarian squat\"\naliases:\n  - \"Mace Barbarian Squat\"\n  - \"Mace Barbarian Squat Left\"\n  - \"Mace Barbarian Squat Right\"\n  - \"Mace Barbarian Squats Alternating\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - macebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/unconventional/macebell-flow.md","content":"---\nid: effort-bundled-macebell-flow\nslug: macebell-flow\nlabel: \"Macebell flow\"\naliases:\n  - \"Mace Flow\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - macebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/unconventional/macebell-gravedigger.md","content":"---\nid: effort-bundled-macebell-gravedigger\nslug: macebell-gravedigger\nlabel: \"Macebell gravedigger\"\naliases:\n  - \"Gravedigger Alternating\"\n  - \"Gravedigger Left\"\n  - \"Gravedigger Right\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - macebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/unconventional/macebell-touchdown.md","content":"---\nid: effort-bundled-macebell-touchdown\nslug: macebell-touchdown\nlabel: \"Macebell touchdown\"\naliases:\n  - \"Touchdown\"\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - macebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/unconventional/sandbag-bear-hug-carry.md","content":"---\nid: effort-bundled-sandbag-bear-hug-carry\nslug: sandbag-bear-hug-carry\nlabel: \"Sandbag bear hug carry\"\naliases: []\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - sandbag\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/unconventional/sandbag-bear-hug-extension.md","content":"---\nid: effort-bundled-sandbag-bear-hug-extension\nslug: sandbag-bear-hug-extension\nlabel: \"Sandbag bear hug extension\"\naliases: []\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - sandbag\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/unconventional/sandbag-over-shoulder.md","content":"---\nid: effort-bundled-sandbag-over-shoulder\nslug: sandbag-over-shoulder\nlabel: \"Sandbag over shoulder\"\naliases: []\nbaseAttributes:\n  met: 6.0\n  discipline: strength\n  intensityTier: moderate\nregistrySource: bundled\nequipment:\n  - sandbag\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/efforts/walking/walking-3-mph.md","content":"---\nid: effort-bundled-walking-3mph\nslug: walking-3-mph\nlabel: Walking (3 mph)\naliases:\n  - walk\n  - stroll\n  - easy walk\n  - brisk walk\nbaseAttributes:\n  met: 2.8\n  discipline: walking\n  intensityTier: low\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]}]

package/dist/web/playground/seed/core/chunks/equipment.c45026fc.json

@@ -0,0 +1 @@
+[{"path":"markdown/equipment/air-bike.md","content":"---\ntype: equipment\nid: equipment-bundled-air-bike\nslug: air-bike\nlabel: \"Air Bike\"\naliases:\n  - assault bike\n  - echo bike\n  - fan bike\nregistrySource: bundled\n---\nA stationary bike with a large fan wheel and synchronized arm levers: the harder you push and pull, the more resistance the fan creates. Measured in calories, meters, or time, it is a brutal self-scaling conditioning tool for sprints, crossovers, and steady recovery spins alike.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/barbell.md","content":"---\ntype: equipment\nid: equipment-bundled-barbell\nslug: barbell\nlabel: \"Barbell\"\naliases:\n  - olympic barbell\n  - 45lb bar\nregistrySource: bundled\n---\nA long steel bar loaded with weight plates, secured by collars. The standard men's Olympic barbell is 7.2 ft (2.2 m) and 20 kg (45 lb); women's bars are shorter and 15 kg. Used for squatting, pressing, deadlifting, and the Olympic lifts, typically set up on a squat rack or lifting platform.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/bench.md","content":"---\ntype: equipment\nid: equipment-bundled-bench\nslug: bench\nlabel: \"Weight Bench\"\naliases:\n  - flat bench\n  - workout bench\nregistrySource: bundled\n---\nA padded, stable bench — flat, adjustable, or upright — used as a support or base for pressing movements. The flat bench anchors bench press and dumbbell fly work; an upright or adjustable bench supports seated presses, rows, and step platforms in a pinch.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/bike-erg.md","content":"---\ntype: equipment\nid: equipment-bundled-bike-erg\nslug: bike-erg\nlabel: \"Bike Erg\"\naliases:\n  - stationary bike\n  - c2 bike\nregistrySource: bundled\n---\nA stationary cycle ergometer (the Concept2 BikeErg is the gym standard) with a weighted flywheel, damper, and a road-bike-style crank and saddle position. Unlike a fan bike it is legs-only, with cadence and power shown on the monitor, making it the choice for controlled cycling intervals in meters or calories.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/climbing-rope.md","content":"---\ntype: equipment\nid: equipment-bundled-climbing-rope\nslug: climbing-rope\nlabel: \"Climbing Rope\"\naliases:\n  - rope climb\n  - 15ft rope\nregistrySource: bundled\n---\nA thick hemp or synthetic rope suspended from the ceiling, commonly 15 ft tall in CrossFit gyms. Climbed hand-over-hand — with or without leg assistance — or descended for eccentric work; legless climbs shift the demand fully to the upper body. Grip and technique matter more than pure pulling strength.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/clubs.md","content":"---\ntype: equipment\nid: equipment-bundled-clubs\nslug: clubs\nlabel: \"Clubs\"\naliases:\n  - clubbell\n  - indian clubs\n  - heavy clubs\nregistrySource: bundled\n---\nWeighted club-shaped implements swung in circular and pendular patterns. Light Indian clubs (1–2 lb) drive shoulder mobility and rhythm, while heavy clubs (5–45 lb) load casts, mills, and shields for rotational strength; the offset leverage makes modest weights feel far heavier than dumbbells of the same mass.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/dumbbell.md","content":"---\ntype: equipment\nid: equipment-bundled-dumbbell\nslug: dumbbell\nlabel: \"Dumbbell\"\naliases:\n  - db\n  - dumbbells\nregistrySource: bundled\n---\nA handheld free weight. Keep setup guidance, photos, links, and handling notes in the Markdown body.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/ghd.md","content":"---\ntype: equipment\nid: equipment-bundled-ghd\nslug: ghd\nlabel: \"GHD\"\naliases:\n  - glute ham developer\n  - ghd machine\nregistrySource: bundled\n---\nA bench-style apparatus with a foot plate, hip pad, and adjustable hooks for the ankles, built around hip-extension and back-extension arcs. GHD sit-ups and glute-ham raises train the trunk through a long range of motion — build volume gradually, as the long-lever sit-up is notorious for leaving newcomers sore.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/gymnastic-rings.md","content":"---\ntype: equipment\nid: equipment-bundled-gymnastic-rings\nslug: gymnastic-rings\nlabel: \"Gymnastic Rings\"\naliases:\n  - rings\n  - gymnastics rings\n  - ring\nregistrySource: bundled\n---\nA pair of suspended rings hung from straps on a rig or ceiling mount. The unstable, freely moving support challenges stabilization in every direction, making ring dips, ring rows, support holds, and muscle-ups markedly harder than their bar equivalents.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/jump-rope.md","content":"---\ntype: equipment\nid: equipment-bundled-jump-rope\nslug: jump-rope\nlabel: \"Jump Rope\"\naliases:\n  - rope\n  - speed rope\nregistrySource: bundled\n---\nA lightweight rope with swiveling handles, sized by standing on the middle of the rope and checking that the handles reach armpit height. A speed rope with ball-bearing handles enables double-unders and fast singles; adjust the length so the rope clears your head by a few inches.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/kettlebell.md","content":"---\ntype: equipment\nid: equipment-bundled-kettlebell\nslug: kettlebell\nlabel: \"Kettlebell\"\naliases:\n  - kb\n  - kettlebells\nregistrySource: bundled\n---\nA cast-iron ball with a single top handle, with the center of mass offset from the grip. Sold in standard \"pood\" or pound increments, kettlebells suit swings, cleans, snatches, presses, carries, and goblet work where the offset load creates momentum and grip demand.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/macebell.md","content":"---\ntype: equipment\nid: equipment-bundled-macebell\nslug: macebell\nlabel: \"Macebell\"\naliases:\n  - mace\n  - steel mace\nregistrySource: bundled\n---\nA long steel mace — a slender handle with a small, heavy ball at one end — descended from the ancient Persian and Indian war mace. The extreme offset load makes 360s, 10-to-2 swings, and gravediggers a masterclass in core anti-rotation, grip, and shoulder stability; start light and switch sides evenly.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/medicine-ball.md","content":"---\ntype: equipment\nid: equipment-bundled-medicine-ball\nslug: medicine-ball\nlabel: \"Medicine Ball\"\naliases:\n  - med ball\n  - wall ball\nregistrySource: bundled\n---\nA soft, roughly basketball-sized weighted ball used for explosive throwing, catching, and squat-to-press patterns. The classic medicine-ball clean and the wall-ball shot — throwing at a 9 or 10 ft target — are gym staples; choose a load you can keep moving with clean mechanics.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/parallettes.md","content":"---\ntype: equipment\nid: equipment-bundled-parallettes\nslug: parallettes\nlabel: \"Parallettes\"\naliases:\n  - parallette bars\n  - push-up bars\nregistrySource: bundled\n---\nA pair of low, portable parallel bars (gymnastics \"parallettes\" or PB bars) that raise the hands off the floor. They extend the range of motion for push-ups and dips, and support L-sits, planche and handstand work, and vitals-style skills that need clearance for the legs.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/plyo-box.md","content":"---\ntype: equipment\nid: equipment-bundled-plyo-box\nslug: plyo-box\nlabel: \"Plyo Box\"\naliases:\n  - box\n  - jumping box\nregistrySource: bundled\n---\nA sturdy, stable box — foam, wood, or steel — in standard heights of 12, 18, 20, 24, and 30 inches. Used for box jumps and step-ups; pick a height you can land on with a flat foot and full hip extension, and step down for high-volume work.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/pull-up-bar.md","content":"---\ntype: equipment\nid: equipment-bundled-pull-up-bar\nslug: pull-up-bar\nlabel: \"Pull-Up Bar\"\naliases:\n  - pull up bar\n  - pullup bar\n  - rig\nregistrySource: bundled\n---\nA fixed horizontal bar — a doorway unit, wall-mounted bar, or the multi-station rig of a gym — tall enough to hang from with full extension. Supports pull-ups, toes-to-bar, hanging leg raises, dead hangs, and bar muscle-ups.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/rower.md","content":"---\ntype: equipment\nid: equipment-bundled-rower\nslug: rower\nlabel: \"Rower\"\naliases:\n  - rowing machine\n  - erg\n  - ergometer\n  - concept2 rower\nregistrySource: bundled\n---\nAn indoor rowing ergometer (the Concept2 is the gym standard) driving a flywheel through a handle and chain. Rowing is a full-body stroke — legs, then back, then arms out; arms, then back, then legs back — measured in meters or calories on the monitor, with damper settings adjusting the feel of the pull.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/sandbag.md","content":"---\ntype: equipment\nid: equipment-bundled-sandbag\nslug: sandbag\nlabel: \"Sandbag\"\naliases:\n  - strongman sandbag\n  - heavy bag\nregistrySource: bundled\n---\nA heavy fabric bag filled with sand, from 25 lb to well over 200 lb in strongman sizes. The shifting fill and awkward, handle-free shape make every clean, carry, bear-hug, and over-the-shoulder throw an odd-object challenge that barbells can't replicate.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/ski-erg.md","content":"---\ntype: equipment\nid: equipment-bundled-ski-erg\nslug: ski-erg\nlabel: \"Ski Erg\"\naliases:\n  - skierg\n  - ski ergometer\nregistrySource: bundled\n---\nA standing ergometer (Concept2 SkiErg) that resists a double-poling pull of two handles down and past the hips, mimicking Nordic ski technique. It is a low-impact, trunk-dominant cardio piece measured in meters or calories and pairs well with running and rowing in mixed workouts.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/slam-ball.md","content":"---\ntype: equipment\nid: equipment-bundled-slam-ball\nslug: slam-ball\nlabel: \"Slam Ball\"\naliases:\n  - d-ball\n  - heavy slam ball\nregistrySource: bundled\n---\nA dense, non-bouncing ball with a tough shell, designed to be slammed into the floor at full force. Unlike a rebounding medicine ball it dead-bounces, so every rep requires lifting the ball again from the ground; heavier d-balls (30–150 lb) also serve as odd-object carries and loading.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/sled.md","content":"---\ntype: equipment\nid: equipment-bundled-sled\nslug: sled\nlabel: \"Sled\"\naliases:\n  - prowler\n  - push sled\n  - drag sled\nregistrySource: bundled\n---\nA low steel platform that slides on turf or grass, loaded with plates and driven by push or pull handles. Pushing works the legs and trunk through a low angle; pulling (by strap or rope) loads the back and grip. Because there is no eccentric phase, sled work delivers high output with minimal soreness.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/sledgehammer.md","content":"---\ntype: equipment\nid: equipment-bundled-sledgehammer\nslug: sledgehammer\nlabel: \"Sledgehammer\"\naliases:\n  - tire hammer\nregistrySource: bundled\n---\nA long-handled heavy hammer, typically 4–16 lb, swung in overhead arcs to strike a tire laid on the ground. Tire hammering builds rotational power, grip, and conditioning, with the tire absorbing impact; alternate sides to balance the diagonal loading pattern.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]},{"path":"markdown/equipment/weight-vest.md","content":"---\ntype: equipment\nid: equipment-bundled-weight-vest\nslug: weight-vest\nlabel: \"Weight Vest\"\naliases:\n  - weighted vest\n  - body armor\n  - plate carrier\nregistrySource: bundled\n---\nA fitted vest loaded with plates or weighted inserts that adds load while keeping the hands free. Standard weights range from a 14/20 lb pair up to 45 lb plate carriers. Worn for running, pull-ups, push-ups, step-ups, and hero-style workouts to raise intensity without changing the movement.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[]}]

package/dist/web/playground/seed/core/manifest.json

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+  "commit": "52e4c49dfa0bdbcafe27086ab692ee0b28240409",
   "dirty": true,
-  "builtAt": "2026-10-19T23:50:07.483Z",
+  "builtAt": "2026-10-20T14:39:09.729Z",
   "chunks": [
     {
       "id": "canvas",
-      "path": "chunks/canvas.c86bbb5e.json",
-      "sha256": "c86bbb5e35cef31ab82a463c506d0ccfcfc3d29c3fdb2be1ac5566f1f9b712bd",
-      "bytes": 207958,
+      "path": "chunks/canvas.f625050a.json",
+      "sha256": "f625050ac11aeaccc2d17cc0f7eeb92f9232dc872cce0bf10cce6d78afa05265",
+      "bytes": 294946,
       "count": 88
     },
     {
       "id": "efforts",
-      "path": "chunks/efforts.071eefb8.json",
-      "sha256": "071eefb8c0a724f8384fed909e3dc77fbc25d7c69cf683ccab71e440440fa22b",
-      "bytes": 1783,
-      "count": 1
+      "path": "chunks/efforts.a58dbed3.json",
+      "sha256": "a58dbed34f301eb85732d9c5249a9ce6123e0b402eebf260a4ae5f96e6a839c9",
+      "bytes": 71022,
+      "count": 161
     },
     {
       "id": "equipment",
-      "path": "chunks/equipment.c4fb1d64.json",
-      "sha256": "c4fb1d6445513d82375cd9c777eb379c4faf98d2bf5c52e1c17a8949834cf96b",
-      "bytes": 406,
-      "count": 1
+      "path": "chunks/equipment.c45026fc.json",
+      "sha256": "c45026fc487f9f646cd338213dcf8493ff1db6860aa5e58643d946b86bc64cb1",
+      "bytes": 13032,
+      "count": 23
     },
     {
       "id": "template",

package/dist/web/playground/seed/core/report.html

@@ -17,27 +17,27 @@
 <h1>Seed build report</h1>
 <h2>Version</h2>
 <dl>
-  <dt>version</dt><dd>1 <code>6749fcd-dirty</code> <strong style="color:#b45309">(dirty working tree — not reproducible from <code>6749fcd6220a6028a74e9747e4f5d882a5a97940</code>)</strong></dd>
-  <dt>commit</dt><dd><code>6749fcd6220a6028a74e9747e4f5d882a5a97940</code></dd>
-  <dt>built at</dt><dd>2026-10-19T23:50:07.483Z</dd>
+  <dt>version</dt><dd>1 <code>52e4c49-dirty</code> <strong style="color:#b45309">(dirty working tree — not reproducible from <code>52e4c49dfa0bdbcafe27086ab692ee0b28240409</code>)</strong></dd>
+  <dt>commit</dt><dd><code>52e4c49dfa0bdbcafe27086ab692ee0b28240409</code></dd>
+  <dt>built at</dt><dd>2026-10-20T14:39:09.729Z</dd>
   <dt>schema</dt><dd>v9</dd>
 </dl>
 <h2>Benchmarks</h2>
 <dl>
-  <dt>total</dt><dd>454 ms</dd>
-  <dt>corpus scan + partition</dt><dd>1 ms (90 files)</dd>
-  <dt>block-index derivation</dt><dd>279 ms</dd>
-  <dt>block syntax gate</dt><dd>37 ms</dd>
-  <dt>block-efforts derivation</dt><dd>92 ms</dd>
-  <dt>chunk writes</dt><dd>13 ms</dd>
+  <dt>total</dt><dd>989 ms</dd>
+  <dt>corpus scan + partition</dt><dd>1 ms (272 files)</dd>
+  <dt>block-index derivation</dt><dd>793 ms</dd>
+  <dt>block syntax gate</dt><dd>34 ms</dd>
+  <dt>block-efforts derivation</dt><dd>112 ms</dd>
+  <dt>chunk writes</dt><dd>17 ms</dd>
 </dl>
-<h2>Chunks (4, 206 KB total)</h2>
+<h2>Chunks (4, 371 KB total)</h2>
 <table>
 <thead><tr><th>id</th><th>kind</th><th>rows</th><th>size</th><th>sha256</th></tr></thead>
 <tbody>
-<tr><td>canvas</td><td>notes</td><td>88</td><td>203.1 KB</td><td><code>c86bbb5e</code></td></tr>
-<tr><td>efforts</td><td>notes</td><td>1</td><td>1.7 KB</td><td><code>071eefb8</code></td></tr>
-<tr><td>equipment</td><td>notes</td><td>1</td><td>0.4 KB</td><td><code>c4fb1d64</code></td></tr>
+<tr><td>canvas</td><td>notes</td><td>88</td><td>288.0 KB</td><td><code>f625050a</code></td></tr>
+<tr><td>efforts</td><td>notes</td><td>161</td><td>69.4 KB</td><td><code>a58dbed3</code></td></tr>
+<tr><td>equipment</td><td>notes</td><td>23</td><td>12.7 KB</td><td><code>c45026fc</code></td></tr>
 <tr><td>template</td><td>notes</td><td>1</td><td>0.9 KB</td><td><code>0120276c</code></td></tr>
 </tbody>
 </table>