@bitcobblers/wod-wiki-tools 0.43.2151 → 0.43.2153

package/dist/web/playground/seed/core/chunks/{efforts.9319895f.json → efforts.8a53092f.json}

@@ -1 +1 @@
-[{"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":1792637826000,"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":[]}]
+[{"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":1792703145000,"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/manifest.json

@@ -4,22 +4,22 @@
   "repositoryUrl": "https://github.com/bitcobblers/wod-wiki",
   "schema": 9,
   "version": 1,
-  "versionLabel": "284e3eb-dirty",
-  "commit": "284e3ebe367ee18b21ed6315817c7888a2f1411e",
+  "versionLabel": "3bb3096-dirty",
+  "commit": "3bb309612ff93d51c649bf145b0119d1788b2cfe",
   "dirty": true,
-  "builtAt": "2026-10-22T02:58:56.092Z",
+  "builtAt": "2026-10-22T21:07:38.029Z",
   "chunks": [
     {
       "id": "canvas",
-      "path": "chunks/canvas.2de5fbb9.json",
-      "sha256": "2de5fbb9fb1d4097347afbf4d343e90d30aee9e34eb1ebb8877c13e68c44c8d5",
+      "path": "chunks/canvas.f44b5df1.json",
+      "sha256": "f44b5df10a5cfc32db8e0e2e7777268194c24eee9416e5e8f90bf2cf957da3ee",
       "bytes": 289748,
       "count": 87
     },
     {
       "id": "efforts",
-      "path": "chunks/efforts.9319895f.json",
-      "sha256": "9319895f30df816ac25d09cd4c218ac444849b2e70e90e20c9981c35489c53c6",
+      "path": "chunks/efforts.8a53092f.json",
+      "sha256": "8a53092fd06a646313e2c1a9aebf0fc1aeddf7d6db81106edf992836dcdf0075",
       "bytes": 71022,
       "count": 161
     },

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

@@ -17,26 +17,26 @@
 <h1>Seed build report</h1>
 <h2>Version</h2>
 <dl>
-  <dt>version</dt><dd>1 <code>284e3eb-dirty</code> <strong style="color:#b45309">(dirty working tree — not reproducible from <code>284e3ebe367ee18b21ed6315817c7888a2f1411e</code>)</strong></dd>
-  <dt>commit</dt><dd><code>284e3ebe367ee18b21ed6315817c7888a2f1411e</code></dd>
-  <dt>built at</dt><dd>2026-10-22T02:58:56.092Z</dd>
+  <dt>version</dt><dd>1 <code>3bb3096-dirty</code> <strong style="color:#b45309">(dirty working tree — not reproducible from <code>3bb309612ff93d51c649bf145b0119d1788b2cfe</code>)</strong></dd>
+  <dt>commit</dt><dd><code>3bb309612ff93d51c649bf145b0119d1788b2cfe</code></dd>
+  <dt>built at</dt><dd>2026-10-22T21:07:38.029Z</dd>
   <dt>schema</dt><dd>v9</dd>
 </dl>
 <h2>Benchmarks</h2>
 <dl>
-  <dt>total</dt><dd>792 ms</dd>
-  <dt>corpus scan + partition</dt><dd>1 ms (271 files)</dd>
-  <dt>block-index derivation</dt><dd>652 ms</dd>
-  <dt>block syntax gate</dt><dd>24 ms</dd>
-  <dt>block-efforts derivation</dt><dd>77 ms</dd>
-  <dt>chunk writes</dt><dd>12 ms</dd>
+  <dt>total</dt><dd>659 ms</dd>
+  <dt>corpus scan + partition</dt><dd>2 ms (271 files)</dd>
+  <dt>block-index derivation</dt><dd>508 ms</dd>
+  <dt>block syntax gate</dt><dd>25 ms</dd>
+  <dt>block-efforts derivation</dt><dd>92 ms</dd>
+  <dt>chunk writes</dt><dd>11 ms</dd>
 </dl>
 <h2>Chunks (4, 366 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>87</td><td>283.0 KB</td><td><code>2de5fbb9</code></td></tr>
-<tr><td>efforts</td><td>notes</td><td>161</td><td>69.4 KB</td><td><code>9319895f</code></td></tr>
+<tr><td>canvas</td><td>notes</td><td>87</td><td>283.0 KB</td><td><code>f44b5df1</code></td></tr>
+<tr><td>efforts</td><td>notes</td><td>161</td><td>69.4 KB</td><td><code>8a53092f</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>