@bitcobblers/wod-wiki-tools 0.45.2167 → 0.47.2169

package/dist/web/server/seed/core/chunks/{dashboards.44097ca1.json → dashboards.243cd89a.json}

@@ -1 +1 @@
-[{"path":"markdown/dashboards/benchmark-pr-board.md","content":"---\ndashboard: true\ntitle: Benchmark PR Board\ndomain: crossfit\n---\n\n# Benchmark PR Board\n\nCrossFit / Hyrox prebuilt — benchmark retests and work capacity. Tag\nbenchmark notes `benchmark` and they land on the board.\n\n## Benchmark scores\nWhich benchmarks moved this quarter?\n\n```query:table-2\nlast:elapsed{tags:benchmark} by {effort}\n```\n\n## Fran trend\nClosing on the goal time?\n\n```query:timeseries\nlast:elapsed{effort:fran} by {week}\n```\n\n## Work capacity\nTotal reps per week rising?\n\n```query:timeseries\nsum:totalReps{} by {week}\n```\n\n## Session intensity\nPacing even or blowing up late?\n\n```query:bar\nsum:tis{} by {session, day}\n```\n\n## Training consistency\nSessions logged — gaps visible at a glance.\n\n```query:bar\ncount:sessionLoad{} by {day}\n```\n","blocks":{"seed:markdown/dashboards/benchmark-pr-board.md:0":{"id":"seed:markdown/dashboards/benchmark-pr-board.md:0","kind":"query","from":274,"to":335,"sourceRevision":1,"version":1},"seed:markdown/dashboards/benchmark-pr-board.md:1":{"id":"seed:markdown/dashboards/benchmark-pr-board.md:1","kind":"query","from":378,"to":437,"sourceRevision":1,"version":1},"seed:markdown/dashboards/benchmark-pr-board.md:2":{"id":"seed:markdown/dashboards/benchmark-pr-board.md:2","kind":"query","from":485,"to":534,"sourceRevision":1,"version":1},"seed:markdown/dashboards/benchmark-pr-board.md:3":{"id":"seed:markdown/dashboards/benchmark-pr-board.md:3","kind":"query","from":590,"to":634,"sourceRevision":1,"version":1},"seed:markdown/dashboards/benchmark-pr-board.md:4":{"id":"seed:markdown/dashboards/benchmark-pr-board.md:4","kind":"query","from":705,"to":750,"sourceRevision":1,"version":1}},"blockIndex":[{"id":"markdown/dashboards/benchmark-pr-board.md:seed:markdown/dashboards/benchmark-pr-board.md:0","noteId":"markdown/dashboards/benchmark-pr-board.md","blockId":"seed:markdown/dashboards/benchmark-pr-board.md:0","blockVersion":1,"sourceRevision":1,"from":274,"to":335,"position":0,"dataType":"query","rawContent":"```query:table-2\nlast:elapsed{tags:benchmark} by {effort}\n```","noteTitle":"Benchmark Pr Board","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/benchmark-pr-board.md"},{"id":"markdown/dashboards/benchmark-pr-board.md:seed:markdown/dashboards/benchmark-pr-board.md:1","noteId":"markdown/dashboards/benchmark-pr-board.md","blockId":"seed:markdown/dashboards/benchmark-pr-board.md:1","blockVersion":1,"sourceRevision":1,"from":378,"to":437,"position":1,"dataType":"query","rawContent":"```query:timeseries\nlast:elapsed{effort:fran} by {week}\n```","noteTitle":"Benchmark Pr Board","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/benchmark-pr-board.md"},{"id":"markdown/dashboards/benchmark-pr-board.md:seed:markdown/dashboards/benchmark-pr-board.md:2","noteId":"markdown/dashboards/benchmark-pr-board.md","blockId":"seed:markdown/dashboards/benchmark-pr-board.md:2","blockVersion":1,"sourceRevision":1,"from":485,"to":534,"position":2,"dataType":"query","rawContent":"```query:timeseries\nsum:totalReps{} by {week}\n```","noteTitle":"Benchmark Pr Board","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/benchmark-pr-board.md"},{"id":"markdown/dashboards/benchmark-pr-board.md:seed:markdown/dashboards/benchmark-pr-board.md:3","noteId":"markdown/dashboards/benchmark-pr-board.md","blockId":"seed:markdown/dashboards/benchmark-pr-board.md:3","blockVersion":1,"sourceRevision":1,"from":590,"to":634,"position":3,"dataType":"query","rawContent":"```query:bar\nsum:tis{} by {session, day}\n```","noteTitle":"Benchmark Pr Board","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/benchmark-pr-board.md"},{"id":"markdown/dashboards/benchmark-pr-board.md:seed:markdown/dashboards/benchmark-pr-board.md:4","noteId":"markdown/dashboards/benchmark-pr-board.md","blockId":"seed:markdown/dashboards/benchmark-pr-board.md:4","blockVersion":1,"sourceRevision":1,"from":705,"to":750,"position":4,"dataType":"query","rawContent":"```query:bar\ncount:sessionLoad{} by {day}\n```","noteTitle":"Benchmark Pr Board","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/benchmark-pr-board.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"d9859fd2afaf7dc2467e62459ab202cd10e05b30","uuid":"910f66ae-7c29-5cf4-8cd7-b0dc4893d0e5","version":1},{"path":"markdown/dashboards/finger-strength-v8.md","content":"---\ndashboard: true\ntitle: Finger Strength → V8\ndashboard.hangGoal: 35\ndomain: climbing\n---\n\n# Finger Strength → V8\n\nClimbing prebuilt — max-hang strength against a %BW goal, send pyramid,\nand tendon load. calc.mvcBw = hang ÷ bodyweight, and calc.sends counts\ncompleted sends by grade. Capture a hang test / bodyweight in a\n```wellness fence (`hang: 30kg`, `weight: 80kg`) on strength days; the\nring target is the frontmatter $hangGoal token.\n\n## Max-hang goal\nFinger strength vs the benchmark cohort?\n\n```query:goal-rings-2 goal=$hangGoal\nmax:calc.mvcBw{}\n```\n\n## Max-hang trend\nIs the strength block working? Retest every 4–8 weeks.\n\n```query:timeseries-2\nlast:calc.mvcBw{} by {week}\n```\n\n## Grade pyramid\nBase wide enough to support the goal grade?\n\n```query:bar\ncount:calc.sends{} by {grade}\n```\n\n## Finger load (ACWR)\nKeeping tendons in the safe ramp zone?\n\n```query:timeseries\navg:calc.acwr{} by {day}\n```\n\n## Hangboard sessions\nHitting the programmed frequency?\n\n```query:value\ncount:sessionLoad{tags:hangboard}\n```\n","blocks":{"seed:markdown/dashboards/finger-strength-v8.md:0":{"id":"seed:markdown/dashboards/finger-strength-v8.md:0","kind":"query","from":636,"to":689,"sourceRevision":1,"version":1},"seed:markdown/dashboards/finger-strength-v8.md:1":{"id":"seed:markdown/dashboards/finger-strength-v8.md:1","kind":"query","from":753,"to":799,"sourceRevision":1,"version":1},"seed:markdown/dashboards/finger-strength-v8.md:2":{"id":"seed:markdown/dashboards/finger-strength-v8.md:2","kind":"query","from":863,"to":911,"sourceRevision":1,"version":1},"seed:markdown/dashboards/finger-strength-v8.md:3":{"id":"seed:markdown/dashboards/finger-strength-v8.md:3","kind":"query","from":970,"to":1022,"sourceRevision":1,"version":1}},"blockIndex":[{"id":"markdown/dashboards/finger-strength-v8.md:seed:markdown/dashboards/finger-strength-v8.md:0","noteId":"markdown/dashboards/finger-strength-v8.md","blockId":"seed:markdown/dashboards/finger-strength-v8.md:0","blockVersion":1,"sourceRevision":1,"from":636,"to":689,"position":0,"dataType":"query","rawContent":"```query:timeseries-2\nlast:calc.mvcBw{} by {week}\n```","noteTitle":"Finger Strength V8","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/finger-strength-v8.md"},{"id":"markdown/dashboards/finger-strength-v8.md:seed:markdown/dashboards/finger-strength-v8.md:1","noteId":"markdown/dashboards/finger-strength-v8.md","blockId":"seed:markdown/dashboards/finger-strength-v8.md:1","blockVersion":1,"sourceRevision":1,"from":753,"to":799,"position":1,"dataType":"query","rawContent":"```query:bar\ncount:calc.sends{} by {grade}\n```","noteTitle":"Finger Strength V8","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/finger-strength-v8.md"},{"id":"markdown/dashboards/finger-strength-v8.md:seed:markdown/dashboards/finger-strength-v8.md:2","noteId":"markdown/dashboards/finger-strength-v8.md","blockId":"seed:markdown/dashboards/finger-strength-v8.md:2","blockVersion":1,"sourceRevision":1,"from":863,"to":911,"position":2,"dataType":"query","rawContent":"```query:timeseries\navg:calc.acwr{} by {day}\n```","noteTitle":"Finger Strength V8","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/finger-strength-v8.md"},{"id":"markdown/dashboards/finger-strength-v8.md:seed:markdown/dashboards/finger-strength-v8.md:3","noteId":"markdown/dashboards/finger-strength-v8.md","blockId":"seed:markdown/dashboards/finger-strength-v8.md:3","blockVersion":1,"sourceRevision":1,"from":970,"to":1022,"position":3,"dataType":"query","rawContent":"```query:value\ncount:sessionLoad{tags:hangboard}\n```","noteTitle":"Finger Strength V8","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/finger-strength-v8.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"d9859fd2afaf7dc2467e62459ab202cd10e05b30","uuid":"30ff7757-ac5f-59b7-b53a-a130568769e7","version":1},{"path":"markdown/dashboards/polarized-base-marathon.md","content":"---\ndashboard: true\ntitle: Polarized Base — Sub-3:30 Marathon\nquality:\n  - endurance\n---\n\n# Polarized Base — Sub-3:30 Marathon\n\nEndurance prebuilt — training-load context from calc.ctl / calc.atl /\ncalc.tsb (#905, EWMA over session load), the 80/20 intensity split, and\nACWR. The composite PMC chart widget is deferred (widget library map); the\nthree loads read as value widgets here.\n\n## Fitness (CTL)\n42-day chronic load — is base fitness rising?\n\n```query:value\nlast:calc.ctl{}\n```\n\n## Fatigue (ATL)\n7-day acute load — how deep is this week?\n\n```query:value\nlast:calc.atl{}\n```\n\n## Form (TSB)\nIn the −10…−30 training pocket?\n\n```query:value\nlast:calc.tsb{}\n```\n\n## Efficiency factor (calc.ef) is live: running pace ÷ captured avg HR\n(capture `hr: <bpm>` in a ```wellness fence on run days).\n\n## Intensity distribution\nActually 80/20 — or stuck in the grey zone?\n\n```query:zone-distribution targets=\"80 2 18\"\nsum:tis{} by {intensity}\n```\n\n## Injury risk (ACWR)\nInside the 0.8–1.3 sweet spot?\n\n```query:timeseries-2\navg:calc.acwr{} by {day}\n```\n\n## Weekly distance\nMileage building ≤10%/week?\n\n```query:timeseries\nsum:totalDistance{discipline:running} by {week}\n```\n\n## Longest run\nIs the long run extending?\n\n```query:value\nmax:totalDistance{discipline:running}\n```\n\n## Efficiency factor\nMore speed per unit of effort?\n\n```query:value\navg:calc.ef{}\n```\n","blocks":{"seed:markdown/dashboards/polarized-base-marathon.md:0":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:0","kind":"query","from":450,"to":484,"sourceRevision":1,"version":1},"seed:markdown/dashboards/polarized-base-marathon.md:1":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:1","kind":"query","from":546,"to":580,"sourceRevision":1,"version":1},"seed:markdown/dashboards/polarized-base-marathon.md:2":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:2","kind":"query","from":629,"to":663,"sourceRevision":1,"version":1},"seed:markdown/dashboards/polarized-base-marathon.md:3":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:3","kind":"query","from":866,"to":939,"sourceRevision":1,"version":1},"seed:markdown/dashboards/polarized-base-marathon.md:4":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:4","kind":"query","from":995,"to":1045,"sourceRevision":1,"version":1},"seed:markdown/dashboards/polarized-base-marathon.md:5":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:5","kind":"query","from":1095,"to":1166,"sourceRevision":1,"version":1},"seed:markdown/dashboards/polarized-base-marathon.md:6":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:6","kind":"query","from":1211,"to":1267,"sourceRevision":1,"version":1},"seed:markdown/dashboards/polarized-base-marathon.md:7":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:7","kind":"query","from":1322,"to":1354,"sourceRevision":1,"version":1}},"blockIndex":[{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:0","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:0","blockVersion":1,"sourceRevision":1,"from":450,"to":484,"position":0,"dataType":"query","rawContent":"```query:value\nlast:calc.ctl{}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"},{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:1","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:1","blockVersion":1,"sourceRevision":1,"from":546,"to":580,"position":1,"dataType":"query","rawContent":"```query:value\nlast:calc.atl{}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"},{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:2","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:2","blockVersion":1,"sourceRevision":1,"from":629,"to":663,"position":2,"dataType":"query","rawContent":"```query:value\nlast:calc.tsb{}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"},{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:3","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:3","blockVersion":1,"sourceRevision":1,"from":866,"to":939,"position":3,"dataType":"query","rawContent":"```query:zone-distribution targets=\"80 2 18\"\nsum:tis{} by {intensity}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"},{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:4","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:4","blockVersion":1,"sourceRevision":1,"from":995,"to":1045,"position":4,"dataType":"query","rawContent":"```query:timeseries-2\navg:calc.acwr{} by {day}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"},{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:5","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:5","blockVersion":1,"sourceRevision":1,"from":1095,"to":1166,"position":5,"dataType":"query","rawContent":"```query:timeseries\nsum:totalDistance{discipline:running} by {week}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"},{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:6","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:6","blockVersion":1,"sourceRevision":1,"from":1211,"to":1267,"position":6,"dataType":"query","rawContent":"```query:value\nmax:totalDistance{discipline:running}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"},{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:7","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:7","blockVersion":1,"sourceRevision":1,"from":1322,"to":1354,"position":7,"dataType":"query","rawContent":"```query:value\navg:calc.ef{}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"d9859fd2afaf7dc2467e62459ab202cd10e05b30","uuid":"ec410e97-ba2d-505f-9b8c-026fe41a3f6f","version":1},{"path":"markdown/dashboards/recovery-readiness.md","content":"---\ndashboard: true\ntitle: Recovery & Readiness\nquality:\n  - recovery\n---\n\n# Recovery & Readiness\n\nRecovery prebuilt — readiness, HRV, sleep, and subjective wellness against\nobjective load (monotony, ACWR). Capture the wellness inputs in a journaling\ntion ```wellness fence on a daily note:\n\n```wellness\nsoreness: 7\nsleep: 7.5h\nhrv: 62\n```\n\nReadiness is the composite (soreness-inverted 40% / sleep 30% / HRV 30%).\n\n## Readiness today\nGreen-light for intensity?\n\n```query:value\nlast:calc.readiness{}\n```\n\n## HRV trend\nAutonomic balance holding?\n\n```query:timeseries-2\navg:calc.hrv{} by {day}\n```\n\n## Sleep duration\nHitting the nightly floor?\n\n```query:bar\navg:calc.sleep{} by {day}\n```\n\n## Soreness\nSubjective load matching objective?\n\n```query:bar\navg:calc.soreness{} by {day}\n```\n\n## Monotony\nEnough day-to-day variation?\n\n```query:timeseries\navg:calc.monotony{} by {day}\n```\n\n## Load balance (ACWR)\nInside the 0.8–1.3 sweet spot all block?\n\n```query:timeseries\navg:calc.acwr{} by {day}\n```\n","blocks":{"seed:markdown/dashboards/recovery-readiness.md:0":{"id":"seed:markdown/dashboards/recovery-readiness.md:0","kind":"query","from":463,"to":503,"sourceRevision":1,"version":1},"seed:markdown/dashboards/recovery-readiness.md:1":{"id":"seed:markdown/dashboards/recovery-readiness.md:1","kind":"query","from":546,"to":595,"sourceRevision":1,"version":1},"seed:markdown/dashboards/recovery-readiness.md:2":{"id":"seed:markdown/dashboards/recovery-readiness.md:2","kind":"query","from":643,"to":685,"sourceRevision":1,"version":1},"seed:markdown/dashboards/recovery-readiness.md:3":{"id":"seed:markdown/dashboards/recovery-readiness.md:3","kind":"query","from":736,"to":781,"sourceRevision":1,"version":1},"seed:markdown/dashboards/recovery-readiness.md:4":{"id":"seed:markdown/dashboards/recovery-readiness.md:4","kind":"query","from":825,"to":877,"sourceRevision":1,"version":1},"seed:markdown/dashboards/recovery-readiness.md:5":{"id":"seed:markdown/dashboards/recovery-readiness.md:5","kind":"query","from":944,"to":992,"sourceRevision":1,"version":1}},"blockIndex":[{"id":"markdown/dashboards/recovery-readiness.md:seed:markdown/dashboards/recovery-readiness.md:0","noteId":"markdown/dashboards/recovery-readiness.md","blockId":"seed:markdown/dashboards/recovery-readiness.md:0","blockVersion":1,"sourceRevision":1,"from":463,"to":503,"position":0,"dataType":"query","rawContent":"```query:value\nlast:calc.readiness{}\n```","noteTitle":"Recovery Readiness","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/recovery-readiness.md"},{"id":"markdown/dashboards/recovery-readiness.md:seed:markdown/dashboards/recovery-readiness.md:1","noteId":"markdown/dashboards/recovery-readiness.md","blockId":"seed:markdown/dashboards/recovery-readiness.md:1","blockVersion":1,"sourceRevision":1,"from":546,"to":595,"position":1,"dataType":"query","rawContent":"```query:timeseries-2\navg:calc.hrv{} by {day}\n```","noteTitle":"Recovery Readiness","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/recovery-readiness.md"},{"id":"markdown/dashboards/recovery-readiness.md:seed:markdown/dashboards/recovery-readiness.md:2","noteId":"markdown/dashboards/recovery-readiness.md","blockId":"seed:markdown/dashboards/recovery-readiness.md:2","blockVersion":1,"sourceRevision":1,"from":643,"to":685,"position":2,"dataType":"query","rawContent":"```query:bar\navg:calc.sleep{} by {day}\n```","noteTitle":"Recovery Readiness","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/recovery-readiness.md"},{"id":"markdown/dashboards/recovery-readiness.md:seed:markdown/dashboards/recovery-readiness.md:3","noteId":"markdown/dashboards/recovery-readiness.md","blockId":"seed:markdown/dashboards/recovery-readiness.md:3","blockVersion":1,"sourceRevision":1,"from":736,"to":781,"position":3,"dataType":"query","rawContent":"```query:bar\navg:calc.soreness{} by {day}\n```","noteTitle":"Recovery Readiness","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/recovery-readiness.md"},{"id":"markdown/dashboards/recovery-readiness.md:seed:markdown/dashboards/recovery-readiness.md:4","noteId":"markdown/dashboards/recovery-readiness.md","blockId":"seed:markdown/dashboards/recovery-readiness.md:4","blockVersion":1,"sourceRevision":1,"from":825,"to":877,"position":4,"dataType":"query","rawContent":"```query:timeseries\navg:calc.monotony{} by {day}\n```","noteTitle":"Recovery Readiness","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/recovery-readiness.md"},{"id":"markdown/dashboards/recovery-readiness.md:seed:markdown/dashboards/recovery-readiness.md:5","noteId":"markdown/dashboards/recovery-readiness.md","blockId":"seed:markdown/dashboards/recovery-readiness.md:5","blockVersion":1,"sourceRevision":1,"from":944,"to":992,"position":5,"dataType":"query","rawContent":"```query:timeseries\navg:calc.acwr{} by {day}\n```","noteTitle":"Recovery Readiness","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/recovery-readiness.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"d9859fd2afaf7dc2467e62459ab202cd10e05b30","uuid":"0cffe85a-e45e-5b0f-9bdb-e9705a30d5cf","version":1},{"path":"markdown/dashboards/road-to-560-total.md","content":"---\ndashboard: true\ntitle: Road to a 560 kg Total\ndashboard.squatGoal: 200\ndashboard.benchGoal: 140\ndashboard.deadliftGoal: 220\nquality:\n  - strength\n---\n\n# Road to a 560 kg Total\n\nStrength prebuilt — tonnage, estimated 1RM, and per-lift goal rings. Ring\ntargets are frontmatter tokens ($squatGoal / $benchGoal / $deadliftGoal);\nedit them as the meet approaches. e1RM derives from logged sets via\ncalc.e1rm (#904), and %1RM intensity (calc.pct1rm) is the Epley-inverse %\nof each set's projected max.\n\n## Squat goal\nHow close to the target?\n\n```query:goal-rings goal=$squatGoal\nmax:calc.e1rm{effort:back-squat}\n```\n\n## Bench goal\nHow close to the target?\n\n```query:goal-rings goal=$benchGoal\nmax:calc.e1rm{effort:bench-press}\n```\n\n## Deadlift goal\nHow close to the target?\n\n```query:goal-rings goal=$deadliftGoal\nmax:calc.e1rm{effort:deadlift}\n```\n\n## Estimated 1RM trend\nIs strength actually surging?\n\n```query:timeseries-2\nmax:calc.e1rm{} by {effort, week}\n```\n\n## Tonnage by week\nEnough volume for adaptation?\n\n```query:bar\nsum:totalVolume{discipline:strength} by {week}\n```\n\n## Average intensity\nNeural demand in the right zone?\n\n```query:timeseries\navg:calc.pct1rm{discipline:strength} by {week}\n```\n\n## Volume by lift\nMain lifts vs accessories balance?\n\n```query:toplist\nsum:totalVolume{discipline:strength} by {effort}\n```\n\n## Session strain\nIs fatigue outpacing recovery?\n\n```query:timeseries\nsum:sessionLoad{discipline:strength} by {week}\n```\n","blocks":{"seed:markdown/dashboards/road-to-560-total.md:0":{"id":"seed:markdown/dashboards/road-to-560-total.md:0","kind":"query","from":541,"to":613,"sourceRevision":1,"version":1},"seed:markdown/dashboards/road-to-560-total.md:1":{"id":"seed:markdown/dashboards/road-to-560-total.md:1","kind":"query","from":655,"to":728,"sourceRevision":1,"version":1},"seed:markdown/dashboards/road-to-560-total.md:2":{"id":"seed:markdown/dashboards/road-to-560-total.md:2","kind":"query","from":773,"to":846,"sourceRevision":1,"version":1},"seed:markdown/dashboards/road-to-560-total.md:3":{"id":"seed:markdown/dashboards/road-to-560-total.md:3","kind":"query","from":902,"to":961,"sourceRevision":1,"version":1},"seed:markdown/dashboards/road-to-560-total.md:4":{"id":"seed:markdown/dashboards/road-to-560-total.md:4","kind":"query","from":1013,"to":1076,"sourceRevision":1,"version":1},"seed:markdown/dashboards/road-to-560-total.md:5":{"id":"seed:markdown/dashboards/road-to-560-total.md:5","kind":"query","from":1133,"to":1203,"sourceRevision":1,"version":1},"seed:markdown/dashboards/road-to-560-total.md:6":{"id":"seed:markdown/dashboards/road-to-560-total.md:6","kind":"query","from":1259,"to":1328,"sourceRevision":1,"version":1},"seed:markdown/dashboards/road-to-560-total.md:7":{"id":"seed:markdown/dashboards/road-to-560-total.md:7","kind":"query","from":1380,"to":1450,"sourceRevision":1,"version":1}},"blockIndex":[{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:0","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:0","blockVersion":1,"sourceRevision":1,"from":541,"to":613,"position":0,"dataType":"query","rawContent":"```query:goal-rings goal=$squatGoal\nmax:calc.e1rm{effort:back-squat}\n```","noteTitle":"Road to 560 Total","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"},{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:1","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:1","blockVersion":1,"sourceRevision":1,"from":655,"to":728,"position":1,"dataType":"query","rawContent":"```query:goal-rings goal=$benchGoal\nmax:calc.e1rm{effort:bench-press}\n```","noteTitle":"Road to 560 Total","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"},{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:2","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:2","blockVersion":1,"sourceRevision":1,"from":773,"to":846,"position":2,"dataType":"query","rawContent":"```query:goal-rings goal=$deadliftGoal\nmax:calc.e1rm{effort:deadlift}\n```","noteTitle":"Road to 560 Total","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"},{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:3","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:3","blockVersion":1,"sourceRevision":1,"from":902,"to":961,"position":3,"dataType":"query","rawContent":"```query:timeseries-2\nmax:calc.e1rm{} by {effort, week}\n```","noteTitle":"Road to 560 Total","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"},{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:4","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:4","blockVersion":1,"sourceRevision":1,"from":1013,"to":1076,"position":4,"dataType":"query","rawContent":"```query:bar\nsum:totalVolume{discipline:strength} by {week}\n```","noteTitle":"Road to 560 Total","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"},{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:5","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:5","blockVersion":1,"sourceRevision":1,"from":1133,"to":1203,"position":5,"dataType":"query","rawContent":"```query:timeseries\navg:calc.pct1rm{discipline:strength} by {week}\n```","noteTitle":"Road to 560 Total","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"},{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:6","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:6","blockVersion":1,"sourceRevision":1,"from":1259,"to":1328,"position":6,"dataType":"query","rawContent":"```query:toplist\nsum:totalVolume{discipline:strength} by {effort}\n```","noteTitle":"Road to 560 Total","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"},{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:7","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:7","blockVersion":1,"sourceRevision":1,"from":1380,"to":1450,"position":7,"dataType":"query","rawContent":"```query:timeseries\nsum:sessionLoad{discipline:strength} by {week}\n```","noteTitle":"Road to 560 Total","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"d9859fd2afaf7dc2467e62459ab202cd10e05b30","uuid":"6464f431-5103-52b9-9774-df3c12af60ad","version":1},{"path":"markdown/dashboards/training-block-review.md","content":"---\ndashboard: true\ntitle: Training Block Review\ntags:\n  - coaching\n---\n\n# Training Block Review\n\nThe general coaching check-in, re-authored from the retired hardcoded\ndashboard page (#899 decision 8). Weekly questions about volume, intensity,\nand where the work went.\n\n## Avg TIS\nHow hard are sessions?\n\n```query:value\navg:tis{}\n```\n\n## Total volume\nHow much total work?\n\n```query:value\nsum:totalVolume{}\n```\n\n## Total reps\nHow many reps?\n\n```query:value\nsum:totalReps{}\n```\n\n## Adherence\nAre planned sessions getting done?\n\n```query:value\navg:calc.adherence{}\n```\n\n## Weekly tonnage\nIs volume rising?\n\n```query:timeseries-2\nsum:totalVolume{} by {week}\n```\n\n## TIS trend\nIs intensity consistent?\n\n```query:timeseries\navg:tis{} by {week}\n```\n\n## Volume by effort\nWhere does the volume go?\n\n```query:toplist\nsum:totalVolume{} by {effort}\n```\n\n## Load by intensity\nIs training polarized?\n\n```query:stacked-bar\nsum:sessionLoad{} by {intensity, week}\n```\n\n## Distance by discipline\nWhere is the mileage?\n\n```query:bar\nsum:totalDistance{} by {discipline}\n```\n\n## Session load trend\nIs load building?\n\n```query:timeseries\nsum:sessionLoad{} by {week}\n```\n","blocks":{"seed:markdown/dashboards/training-block-review.md:0":{"id":"seed:markdown/dashboards/training-block-review.md:0","kind":"query","from":305,"to":333,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:1":{"id":"seed:markdown/dashboards/training-block-review.md:1","kind":"query","from":373,"to":409,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:2":{"id":"seed:markdown/dashboards/training-block-review.md:2","kind":"query","from":441,"to":475,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:3":{"id":"seed:markdown/dashboards/training-block-review.md:3","kind":"query","from":526,"to":565,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:4":{"id":"seed:markdown/dashboards/training-block-review.md:4","kind":"query","from":604,"to":657,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:5":{"id":"seed:markdown/dashboards/training-block-review.md:5","kind":"query","from":698,"to":741,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:6":{"id":"seed:markdown/dashboards/training-block-review.md:6","kind":"query","from":790,"to":840,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:7":{"id":"seed:markdown/dashboards/training-block-review.md:7","kind":"query","from":887,"to":950,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:8":{"id":"seed:markdown/dashboards/training-block-review.md:8","kind":"query","from":1001,"to":1053,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:9":{"id":"seed:markdown/dashboards/training-block-review.md:9","kind":"query","from":1096,"to":1147,"sourceRevision":1,"version":1}},"blockIndex":[{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:0","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:0","blockVersion":1,"sourceRevision":1,"from":305,"to":333,"position":0,"dataType":"query","rawContent":"```query:value\navg:tis{}\n```","noteTitle":"Training Block Review","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:1","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:1","blockVersion":1,"sourceRevision":1,"from":373,"to":409,"position":1,"dataType":"query","rawContent":"```query:value\nsum:totalVolume{}\n```","noteTitle":"Training Block Review","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:2","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:2","blockVersion":1,"sourceRevision":1,"from":441,"to":475,"position":2,"dataType":"query","rawContent":"```query:value\nsum:totalReps{}\n```","noteTitle":"Training Block Review","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:3","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:3","blockVersion":1,"sourceRevision":1,"from":526,"to":565,"position":3,"dataType":"query","rawContent":"```query:value\navg:calc.adherence{}\n```","noteTitle":"Training Block Review","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:4","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:4","blockVersion":1,"sourceRevision":1,"from":604,"to":657,"position":4,"dataType":"query","rawContent":"```query:timeseries-2\nsum:totalVolume{} by {week}\n```","noteTitle":"Training Block Review","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:5","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:5","blockVersion":1,"sourceRevision":1,"from":698,"to":741,"position":5,"dataType":"query","rawContent":"```query:timeseries\navg:tis{} by {week}\n```","noteTitle":"Training Block Review","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:6","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:6","blockVersion":1,"sourceRevision":1,"from":790,"to":840,"position":6,"dataType":"query","rawContent":"```query:toplist\nsum:totalVolume{} by {effort}\n```","noteTitle":"Training Block Review","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:7","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:7","blockVersion":1,"sourceRevision":1,"from":887,"to":950,"position":7,"dataType":"query","rawContent":"```query:stacked-bar\nsum:sessionLoad{} by {intensity, week}\n```","noteTitle":"Training Block Review","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:8","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:8","blockVersion":1,"sourceRevision":1,"from":1001,"to":1053,"position":8,"dataType":"query","rawContent":"```query:bar\nsum:totalDistance{} by {discipline}\n```","noteTitle":"Training Block Review","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:9","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:9","blockVersion":1,"sourceRevision":1,"from":1096,"to":1147,"position":9,"dataType":"query","rawContent":"```query:timeseries\nsum:sessionLoad{} by {week}\n```","noteTitle":"Training Block Review","createdAt":1793046366000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"d9859fd2afaf7dc2467e62459ab202cd10e05b30","uuid":"b98a6f42-05fa-55d6-95ac-d42246316b2d","version":1}]
+[{"path":"markdown/dashboards/benchmark-pr-board.md","content":"---\ndashboard: true\ntitle: Benchmark PR Board\ndomain: crossfit\n---\n\n# Benchmark PR Board\n\nCrossFit / Hyrox prebuilt — benchmark retests and work capacity. Tag\nbenchmark notes `benchmark` and they land on the board.\n\n## Benchmark scores\nWhich benchmarks moved this quarter?\n\n```query:table-2\nlast:elapsed{tags:benchmark} by {effort}\n```\n\n## Fran trend\nClosing on the goal time?\n\n```query:timeseries\nlast:elapsed{effort:fran} by {week}\n```\n\n## Work capacity\nTotal reps per week rising?\n\n```query:timeseries\nsum:totalReps{} by {week}\n```\n\n## Session intensity\nPacing even or blowing up late?\n\n```query:bar\nsum:tis{} by {session, day}\n```\n\n## Training consistency\nSessions logged — gaps visible at a glance.\n\n```query:bar\ncount:sessionLoad{} by {day}\n```\n","blocks":{"seed:markdown/dashboards/benchmark-pr-board.md:0":{"id":"seed:markdown/dashboards/benchmark-pr-board.md:0","kind":"query","from":274,"to":335,"sourceRevision":1,"version":1},"seed:markdown/dashboards/benchmark-pr-board.md:1":{"id":"seed:markdown/dashboards/benchmark-pr-board.md:1","kind":"query","from":378,"to":437,"sourceRevision":1,"version":1},"seed:markdown/dashboards/benchmark-pr-board.md:2":{"id":"seed:markdown/dashboards/benchmark-pr-board.md:2","kind":"query","from":485,"to":534,"sourceRevision":1,"version":1},"seed:markdown/dashboards/benchmark-pr-board.md:3":{"id":"seed:markdown/dashboards/benchmark-pr-board.md:3","kind":"query","from":590,"to":634,"sourceRevision":1,"version":1},"seed:markdown/dashboards/benchmark-pr-board.md:4":{"id":"seed:markdown/dashboards/benchmark-pr-board.md:4","kind":"query","from":705,"to":750,"sourceRevision":1,"version":1}},"blockIndex":[{"id":"markdown/dashboards/benchmark-pr-board.md:seed:markdown/dashboards/benchmark-pr-board.md:0","noteId":"markdown/dashboards/benchmark-pr-board.md","blockId":"seed:markdown/dashboards/benchmark-pr-board.md:0","blockVersion":1,"sourceRevision":1,"from":274,"to":335,"position":0,"dataType":"query","rawContent":"```query:table-2\nlast:elapsed{tags:benchmark} by {effort}\n```","noteTitle":"Benchmark Pr Board","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/benchmark-pr-board.md"},{"id":"markdown/dashboards/benchmark-pr-board.md:seed:markdown/dashboards/benchmark-pr-board.md:1","noteId":"markdown/dashboards/benchmark-pr-board.md","blockId":"seed:markdown/dashboards/benchmark-pr-board.md:1","blockVersion":1,"sourceRevision":1,"from":378,"to":437,"position":1,"dataType":"query","rawContent":"```query:timeseries\nlast:elapsed{effort:fran} by {week}\n```","noteTitle":"Benchmark Pr Board","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/benchmark-pr-board.md"},{"id":"markdown/dashboards/benchmark-pr-board.md:seed:markdown/dashboards/benchmark-pr-board.md:2","noteId":"markdown/dashboards/benchmark-pr-board.md","blockId":"seed:markdown/dashboards/benchmark-pr-board.md:2","blockVersion":1,"sourceRevision":1,"from":485,"to":534,"position":2,"dataType":"query","rawContent":"```query:timeseries\nsum:totalReps{} by {week}\n```","noteTitle":"Benchmark Pr Board","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/benchmark-pr-board.md"},{"id":"markdown/dashboards/benchmark-pr-board.md:seed:markdown/dashboards/benchmark-pr-board.md:3","noteId":"markdown/dashboards/benchmark-pr-board.md","blockId":"seed:markdown/dashboards/benchmark-pr-board.md:3","blockVersion":1,"sourceRevision":1,"from":590,"to":634,"position":3,"dataType":"query","rawContent":"```query:bar\nsum:tis{} by {session, day}\n```","noteTitle":"Benchmark Pr Board","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/benchmark-pr-board.md"},{"id":"markdown/dashboards/benchmark-pr-board.md:seed:markdown/dashboards/benchmark-pr-board.md:4","noteId":"markdown/dashboards/benchmark-pr-board.md","blockId":"seed:markdown/dashboards/benchmark-pr-board.md:4","blockVersion":1,"sourceRevision":1,"from":705,"to":750,"position":4,"dataType":"query","rawContent":"```query:bar\ncount:sessionLoad{} by {day}\n```","noteTitle":"Benchmark Pr Board","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/benchmark-pr-board.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"910f66ae-7c29-5cf4-8cd7-b0dc4893d0e5","version":1},{"path":"markdown/dashboards/finger-strength-v8.md","content":"---\ndashboard: true\ntitle: Finger Strength → V8\ndashboard.hangGoal: 35\ndomain: climbing\n---\n\n# Finger Strength → V8\n\nClimbing prebuilt — max-hang strength against a %BW goal, send pyramid,\nand tendon load. calc.mvcBw = hang ÷ bodyweight, and calc.sends counts\ncompleted sends by grade. Capture a hang test / bodyweight in a\n```wellness fence (`hang: 30kg`, `weight: 80kg`) on strength days; the\nring target is the frontmatter $hangGoal token.\n\n## Max-hang goal\nFinger strength vs the benchmark cohort?\n\n```query:goal-rings-2 goal=$hangGoal\nmax:calc.mvcBw{}\n```\n\n## Max-hang trend\nIs the strength block working? Retest every 4–8 weeks.\n\n```query:timeseries-2\nlast:calc.mvcBw{} by {week}\n```\n\n## Grade pyramid\nBase wide enough to support the goal grade?\n\n```query:bar\ncount:calc.sends{} by {grade}\n```\n\n## Finger load (ACWR)\nKeeping tendons in the safe ramp zone?\n\n```query:timeseries\navg:calc.acwr{} by {day}\n```\n\n## Hangboard sessions\nHitting the programmed frequency?\n\n```query:value\ncount:sessionLoad{tags:hangboard}\n```\n","blocks":{"seed:markdown/dashboards/finger-strength-v8.md:0":{"id":"seed:markdown/dashboards/finger-strength-v8.md:0","kind":"query","from":636,"to":689,"sourceRevision":1,"version":1},"seed:markdown/dashboards/finger-strength-v8.md:1":{"id":"seed:markdown/dashboards/finger-strength-v8.md:1","kind":"query","from":753,"to":799,"sourceRevision":1,"version":1},"seed:markdown/dashboards/finger-strength-v8.md:2":{"id":"seed:markdown/dashboards/finger-strength-v8.md:2","kind":"query","from":863,"to":911,"sourceRevision":1,"version":1},"seed:markdown/dashboards/finger-strength-v8.md:3":{"id":"seed:markdown/dashboards/finger-strength-v8.md:3","kind":"query","from":970,"to":1022,"sourceRevision":1,"version":1}},"blockIndex":[{"id":"markdown/dashboards/finger-strength-v8.md:seed:markdown/dashboards/finger-strength-v8.md:0","noteId":"markdown/dashboards/finger-strength-v8.md","blockId":"seed:markdown/dashboards/finger-strength-v8.md:0","blockVersion":1,"sourceRevision":1,"from":636,"to":689,"position":0,"dataType":"query","rawContent":"```query:timeseries-2\nlast:calc.mvcBw{} by {week}\n```","noteTitle":"Finger Strength V8","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/finger-strength-v8.md"},{"id":"markdown/dashboards/finger-strength-v8.md:seed:markdown/dashboards/finger-strength-v8.md:1","noteId":"markdown/dashboards/finger-strength-v8.md","blockId":"seed:markdown/dashboards/finger-strength-v8.md:1","blockVersion":1,"sourceRevision":1,"from":753,"to":799,"position":1,"dataType":"query","rawContent":"```query:bar\ncount:calc.sends{} by {grade}\n```","noteTitle":"Finger Strength V8","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/finger-strength-v8.md"},{"id":"markdown/dashboards/finger-strength-v8.md:seed:markdown/dashboards/finger-strength-v8.md:2","noteId":"markdown/dashboards/finger-strength-v8.md","blockId":"seed:markdown/dashboards/finger-strength-v8.md:2","blockVersion":1,"sourceRevision":1,"from":863,"to":911,"position":2,"dataType":"query","rawContent":"```query:timeseries\navg:calc.acwr{} by {day}\n```","noteTitle":"Finger Strength V8","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/finger-strength-v8.md"},{"id":"markdown/dashboards/finger-strength-v8.md:seed:markdown/dashboards/finger-strength-v8.md:3","noteId":"markdown/dashboards/finger-strength-v8.md","blockId":"seed:markdown/dashboards/finger-strength-v8.md:3","blockVersion":1,"sourceRevision":1,"from":970,"to":1022,"position":3,"dataType":"query","rawContent":"```query:value\ncount:sessionLoad{tags:hangboard}\n```","noteTitle":"Finger Strength V8","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/finger-strength-v8.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"30ff7757-ac5f-59b7-b53a-a130568769e7","version":1},{"path":"markdown/dashboards/polarized-base-marathon.md","content":"---\ndashboard: true\ntitle: Polarized Base — Sub-3:30 Marathon\nquality:\n  - endurance\n---\n\n# Polarized Base — Sub-3:30 Marathon\n\nEndurance prebuilt — training-load context from calc.ctl / calc.atl /\ncalc.tsb (#905, EWMA over session load), the 80/20 intensity split, and\nACWR. The composite PMC chart widget is deferred (widget library map); the\nthree loads read as value widgets here.\n\n## Fitness (CTL)\n42-day chronic load — is base fitness rising?\n\n```query:value\nlast:calc.ctl{}\n```\n\n## Fatigue (ATL)\n7-day acute load — how deep is this week?\n\n```query:value\nlast:calc.atl{}\n```\n\n## Form (TSB)\nIn the −10…−30 training pocket?\n\n```query:value\nlast:calc.tsb{}\n```\n\n## Efficiency factor (calc.ef) is live: running pace ÷ captured avg HR\n(capture `hr: <bpm>` in a ```wellness fence on run days).\n\n## Intensity distribution\nActually 80/20 — or stuck in the grey zone?\n\n```query:zone-distribution targets=\"80 2 18\"\nsum:tis{} by {intensity}\n```\n\n## Injury risk (ACWR)\nInside the 0.8–1.3 sweet spot?\n\n```query:timeseries-2\navg:calc.acwr{} by {day}\n```\n\n## Weekly distance\nMileage building ≤10%/week?\n\n```query:timeseries\nsum:totalDistance{discipline:running} by {week}\n```\n\n## Longest run\nIs the long run extending?\n\n```query:value\nmax:totalDistance{discipline:running}\n```\n\n## Efficiency factor\nMore speed per unit of effort?\n\n```query:value\navg:calc.ef{}\n```\n","blocks":{"seed:markdown/dashboards/polarized-base-marathon.md:0":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:0","kind":"query","from":450,"to":484,"sourceRevision":1,"version":1},"seed:markdown/dashboards/polarized-base-marathon.md:1":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:1","kind":"query","from":546,"to":580,"sourceRevision":1,"version":1},"seed:markdown/dashboards/polarized-base-marathon.md:2":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:2","kind":"query","from":629,"to":663,"sourceRevision":1,"version":1},"seed:markdown/dashboards/polarized-base-marathon.md:3":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:3","kind":"query","from":866,"to":939,"sourceRevision":1,"version":1},"seed:markdown/dashboards/polarized-base-marathon.md:4":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:4","kind":"query","from":995,"to":1045,"sourceRevision":1,"version":1},"seed:markdown/dashboards/polarized-base-marathon.md:5":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:5","kind":"query","from":1095,"to":1166,"sourceRevision":1,"version":1},"seed:markdown/dashboards/polarized-base-marathon.md:6":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:6","kind":"query","from":1211,"to":1267,"sourceRevision":1,"version":1},"seed:markdown/dashboards/polarized-base-marathon.md:7":{"id":"seed:markdown/dashboards/polarized-base-marathon.md:7","kind":"query","from":1322,"to":1354,"sourceRevision":1,"version":1}},"blockIndex":[{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:0","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:0","blockVersion":1,"sourceRevision":1,"from":450,"to":484,"position":0,"dataType":"query","rawContent":"```query:value\nlast:calc.ctl{}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"},{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:1","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:1","blockVersion":1,"sourceRevision":1,"from":546,"to":580,"position":1,"dataType":"query","rawContent":"```query:value\nlast:calc.atl{}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"},{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:2","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:2","blockVersion":1,"sourceRevision":1,"from":629,"to":663,"position":2,"dataType":"query","rawContent":"```query:value\nlast:calc.tsb{}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"},{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:3","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:3","blockVersion":1,"sourceRevision":1,"from":866,"to":939,"position":3,"dataType":"query","rawContent":"```query:zone-distribution targets=\"80 2 18\"\nsum:tis{} by {intensity}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"},{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:4","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:4","blockVersion":1,"sourceRevision":1,"from":995,"to":1045,"position":4,"dataType":"query","rawContent":"```query:timeseries-2\navg:calc.acwr{} by {day}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"},{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:5","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:5","blockVersion":1,"sourceRevision":1,"from":1095,"to":1166,"position":5,"dataType":"query","rawContent":"```query:timeseries\nsum:totalDistance{discipline:running} by {week}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"},{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:6","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:6","blockVersion":1,"sourceRevision":1,"from":1211,"to":1267,"position":6,"dataType":"query","rawContent":"```query:value\nmax:totalDistance{discipline:running}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"},{"id":"markdown/dashboards/polarized-base-marathon.md:seed:markdown/dashboards/polarized-base-marathon.md:7","noteId":"markdown/dashboards/polarized-base-marathon.md","blockId":"seed:markdown/dashboards/polarized-base-marathon.md:7","blockVersion":1,"sourceRevision":1,"from":1322,"to":1354,"position":7,"dataType":"query","rawContent":"```query:value\navg:calc.ef{}\n```","noteTitle":"Polarized Base Marathon","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/polarized-base-marathon.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"ec410e97-ba2d-505f-9b8c-026fe41a3f6f","version":1},{"path":"markdown/dashboards/recovery-readiness.md","content":"---\ndashboard: true\ntitle: Recovery & Readiness\nquality:\n  - recovery\n---\n\n# Recovery & Readiness\n\nRecovery prebuilt — readiness, HRV, sleep, and subjective wellness against\nobjective load (monotony, ACWR). Capture the wellness inputs in a journaling\ntion ```wellness fence on a daily note:\n\n```wellness\nsoreness: 7\nsleep: 7.5h\nhrv: 62\n```\n\nReadiness is the composite (soreness-inverted 40% / sleep 30% / HRV 30%).\n\n## Readiness today\nGreen-light for intensity?\n\n```query:value\nlast:calc.readiness{}\n```\n\n## HRV trend\nAutonomic balance holding?\n\n```query:timeseries-2\navg:calc.hrv{} by {day}\n```\n\n## Sleep duration\nHitting the nightly floor?\n\n```query:bar\navg:calc.sleep{} by {day}\n```\n\n## Soreness\nSubjective load matching objective?\n\n```query:bar\navg:calc.soreness{} by {day}\n```\n\n## Monotony\nEnough day-to-day variation?\n\n```query:timeseries\navg:calc.monotony{} by {day}\n```\n\n## Load balance (ACWR)\nInside the 0.8–1.3 sweet spot all block?\n\n```query:timeseries\navg:calc.acwr{} by {day}\n```\n","blocks":{"seed:markdown/dashboards/recovery-readiness.md:0":{"id":"seed:markdown/dashboards/recovery-readiness.md:0","kind":"query","from":463,"to":503,"sourceRevision":1,"version":1},"seed:markdown/dashboards/recovery-readiness.md:1":{"id":"seed:markdown/dashboards/recovery-readiness.md:1","kind":"query","from":546,"to":595,"sourceRevision":1,"version":1},"seed:markdown/dashboards/recovery-readiness.md:2":{"id":"seed:markdown/dashboards/recovery-readiness.md:2","kind":"query","from":643,"to":685,"sourceRevision":1,"version":1},"seed:markdown/dashboards/recovery-readiness.md:3":{"id":"seed:markdown/dashboards/recovery-readiness.md:3","kind":"query","from":736,"to":781,"sourceRevision":1,"version":1},"seed:markdown/dashboards/recovery-readiness.md:4":{"id":"seed:markdown/dashboards/recovery-readiness.md:4","kind":"query","from":825,"to":877,"sourceRevision":1,"version":1},"seed:markdown/dashboards/recovery-readiness.md:5":{"id":"seed:markdown/dashboards/recovery-readiness.md:5","kind":"query","from":944,"to":992,"sourceRevision":1,"version":1}},"blockIndex":[{"id":"markdown/dashboards/recovery-readiness.md:seed:markdown/dashboards/recovery-readiness.md:0","noteId":"markdown/dashboards/recovery-readiness.md","blockId":"seed:markdown/dashboards/recovery-readiness.md:0","blockVersion":1,"sourceRevision":1,"from":463,"to":503,"position":0,"dataType":"query","rawContent":"```query:value\nlast:calc.readiness{}\n```","noteTitle":"Recovery Readiness","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/recovery-readiness.md"},{"id":"markdown/dashboards/recovery-readiness.md:seed:markdown/dashboards/recovery-readiness.md:1","noteId":"markdown/dashboards/recovery-readiness.md","blockId":"seed:markdown/dashboards/recovery-readiness.md:1","blockVersion":1,"sourceRevision":1,"from":546,"to":595,"position":1,"dataType":"query","rawContent":"```query:timeseries-2\navg:calc.hrv{} by {day}\n```","noteTitle":"Recovery Readiness","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/recovery-readiness.md"},{"id":"markdown/dashboards/recovery-readiness.md:seed:markdown/dashboards/recovery-readiness.md:2","noteId":"markdown/dashboards/recovery-readiness.md","blockId":"seed:markdown/dashboards/recovery-readiness.md:2","blockVersion":1,"sourceRevision":1,"from":643,"to":685,"position":2,"dataType":"query","rawContent":"```query:bar\navg:calc.sleep{} by {day}\n```","noteTitle":"Recovery Readiness","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/recovery-readiness.md"},{"id":"markdown/dashboards/recovery-readiness.md:seed:markdown/dashboards/recovery-readiness.md:3","noteId":"markdown/dashboards/recovery-readiness.md","blockId":"seed:markdown/dashboards/recovery-readiness.md:3","blockVersion":1,"sourceRevision":1,"from":736,"to":781,"position":3,"dataType":"query","rawContent":"```query:bar\navg:calc.soreness{} by {day}\n```","noteTitle":"Recovery Readiness","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/recovery-readiness.md"},{"id":"markdown/dashboards/recovery-readiness.md:seed:markdown/dashboards/recovery-readiness.md:4","noteId":"markdown/dashboards/recovery-readiness.md","blockId":"seed:markdown/dashboards/recovery-readiness.md:4","blockVersion":1,"sourceRevision":1,"from":825,"to":877,"position":4,"dataType":"query","rawContent":"```query:timeseries\navg:calc.monotony{} by {day}\n```","noteTitle":"Recovery Readiness","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/recovery-readiness.md"},{"id":"markdown/dashboards/recovery-readiness.md:seed:markdown/dashboards/recovery-readiness.md:5","noteId":"markdown/dashboards/recovery-readiness.md","blockId":"seed:markdown/dashboards/recovery-readiness.md:5","blockVersion":1,"sourceRevision":1,"from":944,"to":992,"position":5,"dataType":"query","rawContent":"```query:timeseries\navg:calc.acwr{} by {day}\n```","noteTitle":"Recovery Readiness","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/recovery-readiness.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"0cffe85a-e45e-5b0f-9bdb-e9705a30d5cf","version":1},{"path":"markdown/dashboards/road-to-560-total.md","content":"---\ndashboard: true\ntitle: Road to a 560 kg Total\ndashboard.squatGoal: 200\ndashboard.benchGoal: 140\ndashboard.deadliftGoal: 220\nquality:\n  - strength\n---\n\n# Road to a 560 kg Total\n\nStrength prebuilt — tonnage, estimated 1RM, and per-lift goal rings. Ring\ntargets are frontmatter tokens ($squatGoal / $benchGoal / $deadliftGoal);\nedit them as the meet approaches. e1RM derives from logged sets via\ncalc.e1rm (#904), and %1RM intensity (calc.pct1rm) is the Epley-inverse %\nof each set's projected max.\n\n## Squat goal\nHow close to the target?\n\n```query:goal-rings goal=$squatGoal\nmax:calc.e1rm{effort:back-squat}\n```\n\n## Bench goal\nHow close to the target?\n\n```query:goal-rings goal=$benchGoal\nmax:calc.e1rm{effort:bench-press}\n```\n\n## Deadlift goal\nHow close to the target?\n\n```query:goal-rings goal=$deadliftGoal\nmax:calc.e1rm{effort:deadlift}\n```\n\n## Estimated 1RM trend\nIs strength actually surging?\n\n```query:timeseries-2\nmax:calc.e1rm{} by {effort, week}\n```\n\n## Tonnage by week\nEnough volume for adaptation?\n\n```query:bar\nsum:totalVolume{discipline:strength} by {week}\n```\n\n## Average intensity\nNeural demand in the right zone?\n\n```query:timeseries\navg:calc.pct1rm{discipline:strength} by {week}\n```\n\n## Volume by lift\nMain lifts vs accessories balance?\n\n```query:toplist\nsum:totalVolume{discipline:strength} by {effort}\n```\n\n## Session strain\nIs fatigue outpacing recovery?\n\n```query:timeseries\nsum:sessionLoad{discipline:strength} by {week}\n```\n","blocks":{"seed:markdown/dashboards/road-to-560-total.md:0":{"id":"seed:markdown/dashboards/road-to-560-total.md:0","kind":"query","from":541,"to":613,"sourceRevision":1,"version":1},"seed:markdown/dashboards/road-to-560-total.md:1":{"id":"seed:markdown/dashboards/road-to-560-total.md:1","kind":"query","from":655,"to":728,"sourceRevision":1,"version":1},"seed:markdown/dashboards/road-to-560-total.md:2":{"id":"seed:markdown/dashboards/road-to-560-total.md:2","kind":"query","from":773,"to":846,"sourceRevision":1,"version":1},"seed:markdown/dashboards/road-to-560-total.md:3":{"id":"seed:markdown/dashboards/road-to-560-total.md:3","kind":"query","from":902,"to":961,"sourceRevision":1,"version":1},"seed:markdown/dashboards/road-to-560-total.md:4":{"id":"seed:markdown/dashboards/road-to-560-total.md:4","kind":"query","from":1013,"to":1076,"sourceRevision":1,"version":1},"seed:markdown/dashboards/road-to-560-total.md:5":{"id":"seed:markdown/dashboards/road-to-560-total.md:5","kind":"query","from":1133,"to":1203,"sourceRevision":1,"version":1},"seed:markdown/dashboards/road-to-560-total.md:6":{"id":"seed:markdown/dashboards/road-to-560-total.md:6","kind":"query","from":1259,"to":1328,"sourceRevision":1,"version":1},"seed:markdown/dashboards/road-to-560-total.md:7":{"id":"seed:markdown/dashboards/road-to-560-total.md:7","kind":"query","from":1380,"to":1450,"sourceRevision":1,"version":1}},"blockIndex":[{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:0","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:0","blockVersion":1,"sourceRevision":1,"from":541,"to":613,"position":0,"dataType":"query","rawContent":"```query:goal-rings goal=$squatGoal\nmax:calc.e1rm{effort:back-squat}\n```","noteTitle":"Road to 560 Total","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"},{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:1","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:1","blockVersion":1,"sourceRevision":1,"from":655,"to":728,"position":1,"dataType":"query","rawContent":"```query:goal-rings goal=$benchGoal\nmax:calc.e1rm{effort:bench-press}\n```","noteTitle":"Road to 560 Total","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"},{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:2","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:2","blockVersion":1,"sourceRevision":1,"from":773,"to":846,"position":2,"dataType":"query","rawContent":"```query:goal-rings goal=$deadliftGoal\nmax:calc.e1rm{effort:deadlift}\n```","noteTitle":"Road to 560 Total","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"},{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:3","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:3","blockVersion":1,"sourceRevision":1,"from":902,"to":961,"position":3,"dataType":"query","rawContent":"```query:timeseries-2\nmax:calc.e1rm{} by {effort, week}\n```","noteTitle":"Road to 560 Total","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"},{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:4","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:4","blockVersion":1,"sourceRevision":1,"from":1013,"to":1076,"position":4,"dataType":"query","rawContent":"```query:bar\nsum:totalVolume{discipline:strength} by {week}\n```","noteTitle":"Road to 560 Total","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"},{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:5","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:5","blockVersion":1,"sourceRevision":1,"from":1133,"to":1203,"position":5,"dataType":"query","rawContent":"```query:timeseries\navg:calc.pct1rm{discipline:strength} by {week}\n```","noteTitle":"Road to 560 Total","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"},{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:6","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:6","blockVersion":1,"sourceRevision":1,"from":1259,"to":1328,"position":6,"dataType":"query","rawContent":"```query:toplist\nsum:totalVolume{discipline:strength} by {effort}\n```","noteTitle":"Road to 560 Total","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"},{"id":"markdown/dashboards/road-to-560-total.md:seed:markdown/dashboards/road-to-560-total.md:7","noteId":"markdown/dashboards/road-to-560-total.md","blockId":"seed:markdown/dashboards/road-to-560-total.md:7","blockVersion":1,"sourceRevision":1,"from":1380,"to":1450,"position":7,"dataType":"query","rawContent":"```query:timeseries\nsum:sessionLoad{discipline:strength} by {week}\n```","noteTitle":"Road to 560 Total","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/road-to-560-total.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"6464f431-5103-52b9-9774-df3c12af60ad","version":1},{"path":"markdown/dashboards/training-block-review.md","content":"---\ndashboard: true\ntitle: Training Block Review\ntags:\n  - coaching\n---\n\n# Training Block Review\n\nThe general coaching check-in, re-authored from the retired hardcoded\ndashboard page (#899 decision 8). Weekly questions about volume, intensity,\nand where the work went.\n\n## Avg TIS\nHow hard are sessions?\n\n```query:value\navg:tis{}\n```\n\n## Total volume\nHow much total work?\n\n```query:value\nsum:totalVolume{}\n```\n\n## Total reps\nHow many reps?\n\n```query:value\nsum:totalReps{}\n```\n\n## Adherence\nAre planned sessions getting done?\n\n```query:value\navg:calc.adherence{}\n```\n\n## Weekly tonnage\nIs volume rising?\n\n```query:timeseries-2\nsum:totalVolume{} by {week}\n```\n\n## TIS trend\nIs intensity consistent?\n\n```query:timeseries\navg:tis{} by {week}\n```\n\n## Volume by effort\nWhere does the volume go?\n\n```query:toplist\nsum:totalVolume{} by {effort}\n```\n\n## Load by intensity\nIs training polarized?\n\n```query:stacked-bar\nsum:sessionLoad{} by {intensity, week}\n```\n\n## Distance by discipline\nWhere is the mileage?\n\n```query:bar\nsum:totalDistance{} by {discipline}\n```\n\n## Session load trend\nIs load building?\n\n```query:timeseries\nsum:sessionLoad{} by {week}\n```\n","blocks":{"seed:markdown/dashboards/training-block-review.md:0":{"id":"seed:markdown/dashboards/training-block-review.md:0","kind":"query","from":305,"to":333,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:1":{"id":"seed:markdown/dashboards/training-block-review.md:1","kind":"query","from":373,"to":409,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:2":{"id":"seed:markdown/dashboards/training-block-review.md:2","kind":"query","from":441,"to":475,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:3":{"id":"seed:markdown/dashboards/training-block-review.md:3","kind":"query","from":526,"to":565,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:4":{"id":"seed:markdown/dashboards/training-block-review.md:4","kind":"query","from":604,"to":657,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:5":{"id":"seed:markdown/dashboards/training-block-review.md:5","kind":"query","from":698,"to":741,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:6":{"id":"seed:markdown/dashboards/training-block-review.md:6","kind":"query","from":790,"to":840,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:7":{"id":"seed:markdown/dashboards/training-block-review.md:7","kind":"query","from":887,"to":950,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:8":{"id":"seed:markdown/dashboards/training-block-review.md:8","kind":"query","from":1001,"to":1053,"sourceRevision":1,"version":1},"seed:markdown/dashboards/training-block-review.md:9":{"id":"seed:markdown/dashboards/training-block-review.md:9","kind":"query","from":1096,"to":1147,"sourceRevision":1,"version":1}},"blockIndex":[{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:0","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:0","blockVersion":1,"sourceRevision":1,"from":305,"to":333,"position":0,"dataType":"query","rawContent":"```query:value\navg:tis{}\n```","noteTitle":"Training Block Review","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:1","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:1","blockVersion":1,"sourceRevision":1,"from":373,"to":409,"position":1,"dataType":"query","rawContent":"```query:value\nsum:totalVolume{}\n```","noteTitle":"Training Block Review","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:2","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:2","blockVersion":1,"sourceRevision":1,"from":441,"to":475,"position":2,"dataType":"query","rawContent":"```query:value\nsum:totalReps{}\n```","noteTitle":"Training Block Review","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:3","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:3","blockVersion":1,"sourceRevision":1,"from":526,"to":565,"position":3,"dataType":"query","rawContent":"```query:value\navg:calc.adherence{}\n```","noteTitle":"Training Block Review","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:4","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:4","blockVersion":1,"sourceRevision":1,"from":604,"to":657,"position":4,"dataType":"query","rawContent":"```query:timeseries-2\nsum:totalVolume{} by {week}\n```","noteTitle":"Training Block Review","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:5","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:5","blockVersion":1,"sourceRevision":1,"from":698,"to":741,"position":5,"dataType":"query","rawContent":"```query:timeseries\navg:tis{} by {week}\n```","noteTitle":"Training Block Review","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:6","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:6","blockVersion":1,"sourceRevision":1,"from":790,"to":840,"position":6,"dataType":"query","rawContent":"```query:toplist\nsum:totalVolume{} by {effort}\n```","noteTitle":"Training Block Review","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:7","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:7","blockVersion":1,"sourceRevision":1,"from":887,"to":950,"position":7,"dataType":"query","rawContent":"```query:stacked-bar\nsum:sessionLoad{} by {intensity, week}\n```","noteTitle":"Training Block Review","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:8","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:8","blockVersion":1,"sourceRevision":1,"from":1001,"to":1053,"position":8,"dataType":"query","rawContent":"```query:bar\nsum:totalDistance{} by {discipline}\n```","noteTitle":"Training Block Review","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"},{"id":"markdown/dashboards/training-block-review.md:seed:markdown/dashboards/training-block-review.md:9","noteId":"markdown/dashboards/training-block-review.md","blockId":"seed:markdown/dashboards/training-block-review.md:9","blockVersion":1,"sourceRevision":1,"from":1096,"to":1147,"position":9,"dataType":"query","rawContent":"```query:timeseries\nsum:sessionLoad{} by {week}\n```","noteTitle":"Training Block Review","createdAt":1793054954000,"isStatic":true,"sourceId":"dashboards","sourcePath":"markdown/dashboards/training-block-review.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"b98a6f42-05fa-55d6-95ac-d42246316b2d","version":1}]

package/dist/web/server/seed/core/chunks/efforts.d60d4fd9.json

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+[{"path":"markdown/efforts/bodyweight/air-squat.md","content":"---\ntype: effort\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\"\nmetrics.met: 5.5\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"9edec172-f12f-54d7-8e11-c977d37ff617","version":1},{"path":"markdown/efforts/bodyweight/box-jump.md","content":"---\ntype: effort\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\"\nmetrics.met: 8.0\ndiscipline: bodyweight\nintensityTier: high\nequipment:\n  - plyo-box\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"e62050de-2ff2-54ff-b40c-5b38a3e1f6cb","version":1},{"path":"markdown/efforts/bodyweight/broad-jump.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"77b490df-d04a-5b53-98aa-104fa2235c8c","version":1},{"path":"markdown/efforts/bodyweight/burpee-box-jump-over.md","content":"---\ntype: effort\nid: effort-bundled-burpee-box-jump-over\nslug: burpee-box-jump-over\nlabel: \"Burpee box jump over\"\naliases:\n  - \"Burpee Box Jump Overs\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - plyo-box\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"31d542d9-3d49-5599-b0c3-1cc57235598e","version":1},{"path":"markdown/efforts/bodyweight/burpee-over-dumbbell.md","content":"---\ntype: effort\nid: effort-bundled-burpee-over-dumbbell\nslug: burpee-over-dumbbell\nlabel: \"Burpee over dumbbell\"\naliases:\n  - \"Lateral Burpees Over DB\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - dumbbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"fa4992d5-f2ac-56ef-8d17-def76b1a8b0e","version":1},{"path":"markdown/efforts/bodyweight/burpee.md","content":"---\ntype: effort\nid: effort-bundled-burpee\nslug: burpee\nlabel: Burpee\naliases:\n  - burpees\n  - chest-to-floor burpee\n  - \"Max Effort Burpees\"\nmetrics.met: 10.0\ndiscipline: bodyweight\nintensityTier: 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":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"e93770aa-27b5-597d-af45-d95ad5655431","version":1},{"path":"markdown/efforts/bodyweight/dumbbell-squat-clean.md","content":"---\ntype: effort\nid: effort-bundled-dumbbell-squat-clean\nslug: dumbbell-squat-clean\nlabel: \"Dumbbell squat clean\"\naliases:\n  - \"Dumbbell Squat Cleans\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - dumbbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"d6294230-2f97-549a-8f9f-b76fbd5508e1","version":1},{"path":"markdown/efforts/bodyweight/ghd-sit-up.md","content":"---\ntype: effort\nid: effort-bundled-ghd-sit-up\nslug: ghd-sit-up\nlabel: \"Ghd sit up\"\naliases:\n  - \"GHD Sit-Ups\"\n  - \"GHD Situps\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - ghd\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"07ecb7e4-f530-571a-80c2-c488328c37ff","version":1},{"path":"markdown/efforts/bodyweight/ground-kong.md","content":"---\ntype: effort\nid: effort-bundled-ground-kong\nslug: ground-kong\nlabel: \"Ground kong\"\naliases:\n  - \"Ground Kongs\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"3e99ae9a-f5b7-5a11-b2de-787b8601add1","version":1},{"path":"markdown/efforts/bodyweight/jumping-jack.md","content":"---\ntype: effort\nid: effort-bundled-jumping-jack\nslug: jumping-jack\nlabel: \"Jumping jack\"\naliases:\n  - \"Jumping Jacks\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"f756ed5a-64f3-55da-86a0-6d8423c362b0","version":1},{"path":"markdown/efforts/bodyweight/kong-walk.md","content":"---\ntype: effort\nid: effort-bundled-kong-walk\nslug: kong-walk\nlabel: \"Kong walk\"\naliases: []\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"327ca09a-770c-5e87-9299-8d8e3f947f41","version":1},{"path":"markdown/efforts/bodyweight/lunge.md","content":"---\ntype: effort\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\"\nmetrics.met: 4.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"7447e364-e706-51e1-9c9b-6368a220bec1","version":1},{"path":"markdown/efforts/bodyweight/overhead-squat.md","content":"---\ntype: effort\nid: effort-bundled-overhead-squat\nslug: overhead-squat\nlabel: \"Overhead squat\"\naliases:\n  - \"Overhead Squats\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"538e90ad-dd83-51a2-a61d-3449489efa61","version":1},{"path":"markdown/efforts/bodyweight/parkour-roll.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"0db18f41-f121-5656-8b42-57de0e4618d5","version":1},{"path":"markdown/efforts/bodyweight/parkour-squat.md","content":"---\ntype: effort\nid: effort-bundled-parkour-squat\nslug: parkour-squat\nlabel: \"Parkour squat\"\naliases:\n  - \"Parkour Squats\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"5d8d994f-8346-5e7f-b080-1d4921059544","version":1},{"path":"markdown/efforts/bodyweight/pistol-squat.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"62de871f-9fb8-59d6-8119-1dd3c8f0cd6b","version":1},{"path":"markdown/efforts/bodyweight/plank.md","content":"---\ntype: effort\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\"\nmetrics.met: 3.5\ndiscipline: bodyweight\nintensityTier: low\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"25248f18-7f48-5917-bd5f-9b563cbfda0a","version":1},{"path":"markdown/efforts/bodyweight/precision-burpee.md","content":"---\ntype: effort\nid: effort-bundled-precision-burpee\nslug: precision-burpee\nlabel: \"Precision burpee\"\naliases:\n  - \"Precision Burpees\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"c222647f-706c-5a7a-93e2-69e744499f86","version":1},{"path":"markdown/efforts/bodyweight/precision-jump.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"a50194e7-d7de-55f9-9aeb-f730b8a09b98","version":1},{"path":"markdown/efforts/bodyweight/quadrupedal-movement.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"2e3cfc56-fa47-5d07-856a-c59d8100bbcb","version":1},{"path":"markdown/efforts/bodyweight/russian-twist.md","content":"---\ntype: effort\nid: effort-bundled-russian-twist\nslug: russian-twist\nlabel: Russian Twist\naliases:\n  - twist\n  - russian twists\nmetrics.met: 3.5\ndiscipline: bodyweight\nintensityTier: low\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"5241f8f7-25b8-524b-adf0-eae8e21352cd","version":1},{"path":"markdown/efforts/bodyweight/sit-up.md","content":"---\ntype: effort\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\"\nmetrics.met: 3.5\ndiscipline: bodyweight\nintensityTier: low\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"25374d2a-f43e-55cc-9640-98d1dbe3f1c6","version":1},{"path":"markdown/efforts/bodyweight/squat-clean.md","content":"---\ntype: effort\nid: effort-bundled-squat-clean\nslug: squat-clean\nlabel: \"Squat clean\"\naliases:\n  - \"Squat Cleans\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"0f76c163-41b7-5ebd-8ed1-f2f44132fb1c","version":1},{"path":"markdown/efforts/bodyweight/squat-hold.md","content":"---\ntype: effort\nid: effort-bundled-squat-hold\nslug: squat-hold\nlabel: \"Squat hold\"\naliases:\n  - \"s Squat Hold\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"409b43b8-a0cd-5cd2-9c77-6b62bf22b9f4","version":1},{"path":"markdown/efforts/bodyweight/squat-snatch.md","content":"---\ntype: effort\nid: effort-bundled-squat-snatch\nslug: squat-snatch\nlabel: \"Squat snatch\"\naliases:\n  - \"Squat Snatches\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"93e53655-88ae-5d00-a543-ad3e6a42092d","version":1},{"path":"markdown/efforts/bodyweight/tuck-jump.md","content":"---\ntype: effort\nid: effort-bundled-tuck-jump\nslug: tuck-jump\nlabel: \"Tuck jump\"\naliases:\n  - \"Tuck Jumps\"\n  - \"Tuck Jumps to Silent Landings\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"95bbdd33-636f-56ca-9116-9603b10e4ebc","version":1},{"path":"markdown/efforts/bodyweight/wall-ball.md","content":"---\ntype: effort\nid: effort-bundled-wall-ball\nslug: wall-ball\nlabel: Wall Ball\naliases:\n  - wb\n  - wallball\n  - wall balls\n  - \"Wall Ball Shots\"\nmetrics.met: 8.0\ndiscipline: bodyweight\nintensityTier: high\nequipment:\n  - medicine-ball\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"d6068df1-54c5-5a28-9ee7-892556fa6917","version":1},{"path":"markdown/efforts/bodyweight/wall-burpee.md","content":"---\ntype: effort\nid: effort-bundled-wall-burpee\nslug: wall-burpee\nlabel: \"Wall burpee\"\naliases:\n  - \"Wall Burpees\"\nmetrics.met: 6.0\ndiscipline: bodyweight\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"2eef82f3-b737-570c-92b2-dd75fb936330","version":1},{"path":"markdown/efforts/cycling/assault-bike.md","content":"---\ntype: effort\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\nmetrics.met: 10.0\ndiscipline: cycling\nintensityTier: high\nequipment:\n  - air-bike\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"4042582a-e527-55ca-a95c-0177ca256eeb","version":1},{"path":"markdown/efforts/cycling/cycling-moderate.md","content":"---\ntype: effort\nid: effort-bundled-cycling-moderate\nslug: cycling-moderate\nlabel: Cycling (Moderate)\naliases:\n  - cycle\n  - bike\n  - stationary bike\n  - spin\n  - biking\nmetrics.met: 8.0\ndiscipline: cycling\nintensityTier: moderate\nequipment:\n  - bike-erg\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"2c91f18e-ec90-51d4-aa67-d6899366d3fa","version":1},{"path":"markdown/efforts/cycling/cycling-vigorous.md","content":"---\ntype: effort\nid: effort-bundled-cycling-vigorous\nslug: cycling-vigorous\nlabel: Cycling (Vigorous)\naliases:\n  - vigorous cycling\n  - fast bike\n  - hard cycling\nmetrics.met: 10.0\ndiscipline: cycling\nintensityTier: high\nequipment:\n  - bike-erg\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"e398fce3-a178-553e-b936-d5d2c3bf28a2","version":1},{"path":"markdown/efforts/gymnastics/assisted-pull-up.md","content":"---\ntype: effort\nid: effort-bundled-assisted-pull-up\nslug: assisted-pull-up\nlabel: \"Assisted pull up\"\naliases:\n  - \"Assisted Pullup or Negatives\"\nmetrics.met: 6.0\ndiscipline: gymnastics\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"095538d9-60a4-5575-b30d-cb162d3e92f3","version":1},{"path":"markdown/efforts/gymnastics/burpee-pull-up.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: gymnastics\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"78a9a8ce-5cd2-56e4-b86b-6ed0aac3ab2c","version":1},{"path":"markdown/efforts/gymnastics/chest-to-bar-pull-up.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: gymnastics\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"13500499-2ac3-5eeb-aa52-41f578e63a87","version":1},{"path":"markdown/efforts/gymnastics/dip.md","content":"---\ntype: effort\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\"\nmetrics.met: 4.0\ndiscipline: gymnastics\nintensityTier: moderate\nequipment:\n  - parallettes\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"5600c7c2-1026-54ae-993a-401b979a9d80","version":1},{"path":"markdown/efforts/gymnastics/double-under.md","content":"---\ntype: effort\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\"\nmetrics.met: 12.0\ndiscipline: gymnastics\nintensityTier: high\nequipment:\n  - jump-rope\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"88ac62eb-582b-5fcd-a6d5-674885620b10","version":1},{"path":"markdown/efforts/gymnastics/handstand-hold.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: gymnastics\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"47291a60-ee9b-5394-81f6-fc4958fecd7b","version":1},{"path":"markdown/efforts/gymnastics/handstand-push-up.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: gymnastics\nintensityTier: high\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"db0f6d80-2daa-5b94-8d59-3282a818ce67","version":1},{"path":"markdown/efforts/gymnastics/handstand-walk.md","content":"---\ntype: effort\nid: effort-bundled-handstand-walk\nslug: handstand-walk\nlabel: \"Handstand walk\"\naliases: []\nmetrics.met: 6.0\ndiscipline: gymnastics\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"ce91969e-a20e-5b8d-bd2d-5de2d886787d","version":1},{"path":"markdown/efforts/gymnastics/jump-rope.md","content":"---\ntype: effort\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\"\nmetrics.met: 10.0\ndiscipline: gymnastics\nintensityTier: high\nequipment:\n  - jump-rope\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"f198c898-bf95-5c91-becd-ac8b4e09987f","version":1},{"path":"markdown/efforts/gymnastics/jumping-pull-up.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: gymnastics\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"ec318f37-4dea-5946-9e13-6be4d91bb471","version":1},{"path":"markdown/efforts/gymnastics/jumping-push-up.md","content":"---\ntype: effort\nid: effort-bundled-jumping-push-up\nslug: jumping-push-up\nlabel: \"Jumping push up\"\naliases:\n  - \"Jumping Push Ups\"\nmetrics.met: 6.0\ndiscipline: gymnastics\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"c3833f72-faf3-5506-9dd6-47a120d3b3e0","version":1},{"path":"markdown/efforts/gymnastics/l-sit-pull-up.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: gymnastics\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"9a0ba9cb-d3ad-5fba-8d37-54c066324f26","version":1},{"path":"markdown/efforts/gymnastics/muscle-up.md","content":"---\ntype: effort\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\"\nmetrics.met: 8.0\ndiscipline: gymnastics\nintensityTier: high\nequipment:\n  - gymnastic-rings\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"be28b489-db45-5584-8898-89b217cdba98","version":1},{"path":"markdown/efforts/gymnastics/pull-up.md","content":"---\ntype: effort\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\"\nmetrics.met: 5.0\ndiscipline: gymnastics\nintensityTier: moderate\nequipment:\n  - pull-up-bar\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"b494eaf4-75ba-579a-acda-cd530fc1b424","version":1},{"path":"markdown/efforts/gymnastics/push-up.md","content":"---\ntype: effort\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\"\nmetrics.met: 4.0\ndiscipline: gymnastics\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"6cc1bb10-70a4-50b2-b8f8-d8dd5e88c0b8","version":1},{"path":"markdown/efforts/gymnastics/reverse-wall-dip.md","content":"---\ntype: effort\nid: effort-bundled-reverse-wall-dip\nslug: reverse-wall-dip\nlabel: \"Reverse wall dip\"\naliases:\n  - \"Reverse Wall Dips\"\nmetrics.met: 6.0\ndiscipline: gymnastics\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"2be7c118-ace4-5d05-86c2-fd010057d2cb","version":1},{"path":"markdown/efforts/gymnastics/rope-climb.md","content":"---\ntype: effort\nid: effort-bundled-rope-climb\nslug: rope-climb\nlabel: \"Rope climb\"\naliases:\n  - \"Legless Rope Climbs\"\nmetrics.met: 6.0\ndiscipline: gymnastics\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - climbing-rope\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"b98bdbb6-1817-5d29-a674-b227a94dc75b","version":1},{"path":"markdown/efforts/gymnastics/toes-to-bar.md","content":"---\ntype: effort\nid: effort-bundled-toes-to-bar\nslug: toes-to-bar\nlabel: Toes-to-Bar\naliases:\n  - ttb\n  - toes to bar\n  - kte\nmetrics.met: 5.0\ndiscipline: gymnastics\nintensityTier: moderate\nequipment:\n  - pull-up-bar\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"2ef8d9d9-0ca6-54de-90db-75adb9c11f28","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-arm-bar.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"1834365f-d301-5582-b957-6e3927b63609","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-around-the-world.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"6f9b3e50-a99d-51cd-904a-cb17d38d806a","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-bent-over-row.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"29299751-c077-51ae-8a49-dae1ea173686","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-clean-and-jerk.md","content":"---\ntype: effort\nid: effort-bundled-kettlebell-clean-and-jerk\nslug: kettlebell-clean-and-jerk\nlabel: \"Kettlebell clean and jerk\"\naliases:\n  - \"Double KB Clean & Jerk\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"f8d41c8d-6f1f-59fa-bd2b-2bbcdeace926","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-clean-and-press.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"7509fae3-866c-54c0-a55a-5442512a425f","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-clean.md","content":"---\ntype: effort\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\"\nmetrics.met: 8.0\ndiscipline: kettlebell\nintensityTier: high\nequipment:\n  - kettlebell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"c03cf449-bcd5-58de-8613-395400e7f812","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-deadlift.md","content":"---\ntype: effort\nid: effort-bundled-kettlebell-deadlift\nslug: kettlebell-deadlift\nlabel: \"Kettlebell deadlift\"\naliases:\n  - \"KB Deadlift\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"a6f2e7f4-d7aa-5611-a47d-abe3f1fc1e32","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-floor-press.md","content":"---\ntype: effort\nid: effort-bundled-kettlebell-floor-press\nslug: kettlebell-floor-press\nlabel: \"Kettlebell floor press\"\naliases:\n  - \"Floor Press Left\"\n  - \"Floor Press Right\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"bf19f678-88ec-5b7f-a456-7181f2fb20ee","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-front-squat.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"b9d1b5cd-9adb-5f1a-aef8-af9287e9551f","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-goblet-squat.md","content":"---\ntype: effort\nid: effort-bundled-kettlebell-goblet-squat\nslug: kettlebell-goblet-squat\nlabel: \"Kettlebell goblet squat\"\naliases:\n  - \"Goblet Squat\"\n  - \"x10 Goblet Squat\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"74e7350c-62b0-5d40-87a8-36869b9921c8","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-gorilla-row.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"666001fe-4667-5ce2-8544-3940b6832575","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-halo.md","content":"---\ntype: effort\nid: effort-bundled-kettlebell-halo\nslug: kettlebell-halo\nlabel: \"Kettlebell halo\"\naliases:\n  - \"Halo Left\"\n  - \"Halo Right\"\n  - \"Halos\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"a33d8b70-076e-55b0-829a-6d12117a17f0","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-jerk.md","content":"---\ntype: effort\nid: effort-bundled-kettlebell-jerk\nslug: kettlebell-jerk\nlabel: \"Kettlebell jerk\"\naliases:\n  - \"Double KB Jerk\"\n  - \"KB Jerk\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"4a415bab-f222-5c47-8a6a-b5c33fe7a27e","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-overhead-squat.md","content":"---\ntype: effort\nid: effort-bundled-kettlebell-overhead-squat\nslug: kettlebell-overhead-squat\nlabel: \"Kettlebell overhead squat\"\naliases:\n  - \"Overhead Squat Left\"\n  - \"Overhead Squat Right\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"6fb0a02b-7057-59ae-a274-5783797fa105","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-press.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"377cbca9-9b4d-5cf5-85a3-8eaf80efd64f","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-snatch.md","content":"---\ntype: effort\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\"\nmetrics.met: 12.0\ndiscipline: kettlebell\nintensityTier: high\nequipment:\n  - kettlebell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"a2865705-4ffd-5288-98b1-474944a7fda3","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-swing.md","content":"---\ntype: effort\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\"\nmetrics.met: 9.8\ndiscipline: kettlebell\nintensityTier: 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":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"fc0a0286-9cfa-5b12-84d9-fd4ace67f57d","version":1},{"path":"markdown/efforts/kettlebell/kettlebell-windmill.md","content":"---\ntype: effort\nid: effort-bundled-kettlebell-windmill\nslug: kettlebell-windmill\nlabel: \"Kettlebell windmill\"\naliases:\n  - \"Windmill Left\"\n  - \"Windmill Right\"\nmetrics.met: 6.0\ndiscipline: kettlebell\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - kettlebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"9938a266-99c7-582a-8d49-34275aec4513","version":1},{"path":"markdown/efforts/kettlebell/turkish-get-up.md","content":"---\ntype: effort\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\"\nmetrics.met: 5.0\ndiscipline: kettlebell\nintensityTier: moderate\nequipment:\n  - kettlebell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"cdc5be86-09cd-514b-97bb-3da35f6cf31c","version":1},{"path":"markdown/efforts/recovery/rest.md","content":"---\ntype: effort\nid: effort-bundled-rest\nslug: rest\nlabel: Rest\naliases:\n  - recovery\n  - break\n  - pause\nmetrics.met: 1.0\ndiscipline: recovery\nintensityTier: low\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"c733a5ed-308b-5aa8-817d-3c184b5659e4","version":1},{"path":"markdown/efforts/recovery/stretching.md","content":"---\ntype: effort\nid: effort-bundled-stretching\nslug: stretching\nlabel: Stretching\naliases:\n  - stretch\n  - flexibility\n  - mobility\n  - \"Mobility Session\"\nmetrics.met: 2.3\ndiscipline: recovery\nintensityTier: low\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"483a133b-d567-5709-8459-ce793f8d8832","version":1},{"path":"markdown/efforts/rowing/rowing-sprint.md","content":"---\ntype: effort\nid: effort-bundled-rowing-sprint\nslug: rowing-sprint\nlabel: Rowing (Sprint)\naliases:\n  - sprint row\n  - rowing sprint\n  - fast rowing\nmetrics.met: 12.0\ndiscipline: rowing\nintensityTier: high\nequipment:\n  - rower\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"36e1757d-236a-5033-bf56-9e1548ba10b5","version":1},{"path":"markdown/efforts/rowing/rowing.md","content":"---\ntype: effort\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\"\nmetrics.met: 7.0\ndiscipline: rowing\nintensityTier: high\nequipment:\n  - rower\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"0bf5d69c-669f-59de-a086-5ba561465dd9","version":1},{"path":"markdown/efforts/rowing/ski-erg.md","content":"---\ntype: effort\nid: effort-bundled-ski-erg\nslug: ski-erg\nlabel: Ski Erg\naliases:\n  - ski\n  - skiing\n  - ski machine\n  - concept2 ski\nmetrics.met: 8.0\ndiscipline: rowing\nintensityTier: high\nequipment:\n  - ski-erg\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"9dfe5216-b4ab-58fe-b559-a7937495cf63","version":1},{"path":"markdown/efforts/running/backward-running.md","content":"---\ntype: effort\nid: effort-bundled-backward-running\nslug: backward-running\nlabel: \"Backward running\"\naliases:\n  - \"Backwards Run\"\n  - \"Backwards Sprint\"\nmetrics.met: 6.0\ndiscipline: running\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"fe977790-3c1a-5dbd-9a10-83328b794c92","version":1},{"path":"markdown/efforts/running/running-6-mph.md","content":"---\ntype: effort\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\"\nmetrics.met: 9.8\ndiscipline: running\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"67c56c9a-b6a8-5a79-9a40-abf8ca76d61f","version":1},{"path":"markdown/efforts/running/running-8-mph.md","content":"---\ntype: effort\nid: effort-bundled-running-8mph\nslug: running-8-mph\nlabel: Running (8 mph)\naliases:\n  - running fast\n  - fast run\n  - speed run\nmetrics.met: 11.8\ndiscipline: running\nintensityTier: high\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"ee4988cb-c414-52a5-a126-0820019f63c5","version":1},{"path":"markdown/efforts/running/running-sprint.md","content":"---\ntype: effort\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\"\nmetrics.met: 14.5\ndiscipline: running\nintensityTier: high\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"dc4b79e8-de0a-51f7-af21-220fc9e7f846","version":1},{"path":"markdown/efforts/snatch.md","content":"---\ntype: effort\nid: effort-bundled-snatch\nslug: snatch\nlabel: Snatch\naliases:\n  - dumbbell snatch\n  - single-arm dumbbell snatch\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: 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":241,"to":277,"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":241,"to":277,"position":0,"dataType":"wod","blockContentId":"bc-322df034","rawContent":"```time\n10 Dumbbell Snatch @15kg\n```","noteTitle":"Snatch","createdAt":1793054954000,"isStatic":true,"sourceId":"efforts","sourcePath":"markdown/efforts/snatch.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"bf69cbe9-9404-5aa7-974f-fac61a9dd598","version":1},{"path":"markdown/efforts/strength/back-squat.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"fe94710e-440b-52e5-ae5e-871ea60603fc","version":1},{"path":"markdown/efforts/strength/bench-press.md","content":"---\ntype: effort\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\"\nmetrics.met: 5.0\ndiscipline: strength\nintensityTier: moderate\nequipment:\n  - barbell\n  - bench\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"6cf33034-76dc-5a7f-b915-77e4afc31a8e","version":1},{"path":"markdown/efforts/strength/box-step-up.md","content":"---\ntype: effort\nid: effort-bundled-box-step-up\nslug: box-step-up\nlabel: \"Box step up\"\naliases:\n  - \"Box Step-Up\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - plyo-box\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"31a0814e-70dd-5360-87ad-ffeffda1bfae","version":1},{"path":"markdown/efforts/strength/carioca.md","content":"---\ntype: effort\nid: effort-bundled-carioca\nslug: carioca\nlabel: \"Carioca\"\naliases:\n  - \"Karaoke\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"0cb96f48-abe0-5886-8ed4-3ef07128e5ee","version":1},{"path":"markdown/efforts/strength/clean-and-jerk.md","content":"---\ntype: effort\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\"\nmetrics.met: 8.0\ndiscipline: strength\nintensityTier: high\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"1d6e4a01-3df8-5461-94d5-1989e306e485","version":1},{"path":"markdown/efforts/strength/cluster.md","content":"---\ntype: effort\nid: effort-bundled-cluster\nslug: cluster\nlabel: Cluster\naliases:\n  - clusters\n  - squat clean thruster\nmetrics.met: 10.0\ndiscipline: strength\nintensityTier: high\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"0ea09f63-5fee-58d7-a4a2-b4a91a8043de","version":1},{"path":"markdown/efforts/strength/dead-hang.md","content":"---\ntype: effort\nid: effort-bundled-dead-hang\nslug: dead-hang\nlabel: \"Dead hang\"\naliases:\n  - \"s Hang\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"791da78c-a3a1-50b8-a44e-5069cfc466be","version":1},{"path":"markdown/efforts/strength/deadlift.md","content":"---\ntype: effort\nid: effort-bundled-deadlift\nslug: deadlift\nlabel: Deadlift\naliases:\n  - dl\n  - dead lift\n  - conventional deadlift\n  - \"Deadlifts\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: high\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"5c71506b-ea63-5447-b397-c8ac56ba7fe5","version":1},{"path":"markdown/efforts/strength/devils-press.md","content":"---\ntype: effort\nid: effort-bundled-devils-press\nslug: devils-press\nlabel: Devil's Press\naliases:\n  - devils press\n  - devil press\n  - db devils press\nmetrics.met: 10.0\ndiscipline: strength\nintensityTier: high\nequipment:\n  - dumbbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"c4e62e65-ff36-58da-9e5b-058844256a6f","version":1},{"path":"markdown/efforts/strength/dumbbell-box-step-up.md","content":"---\ntype: effort\nid: effort-bundled-dumbbell-box-step-up\nslug: dumbbell-box-step-up\nlabel: \"Dumbbell box step up\"\naliases:\n  - \"DB Box Step Ups\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - dumbbell\n  - plyo-box\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"060408c2-4713-5891-b677-4110fb4d8f1c","version":1},{"path":"markdown/efforts/strength/dumbbell-clean.md","content":"---\ntype: effort\nid: effort-bundled-dumbbell-clean\nslug: dumbbell-clean\nlabel: Dumbbell Clean\naliases:\n  - db clean\n  - dumbbell cleans\nmetrics.met: 7.0\ndiscipline: strength\nintensityTier: high\nequipment:\n  - dumbbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"ed48c64b-51d8-588a-bf3b-b8c18dec45e1","version":1},{"path":"markdown/efforts/strength/dumbbell-fly.md","content":"---\ntype: effort\nid: effort-bundled-dumbbell-fly\nslug: dumbbell-fly\nlabel: \"Dumbbell fly\"\naliases:\n  - \"x10 Dumbbell Fly\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - dumbbell\n  - bench\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"8c0df0aa-c31c-5c83-87fa-8e0919cea139","version":1},{"path":"markdown/efforts/strength/dumbbell-row.md","content":"---\ntype: effort\nid: effort-bundled-dumbbell-row\nslug: dumbbell-row\nlabel: \"Dumbbell row\"\naliases:\n  - \"x8 Dumbbell Row\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - dumbbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"68b1ccea-ba46-58ea-9f38-c07862306d87","version":1},{"path":"markdown/efforts/strength/dumbbell-snatch.md","content":"---\ntype: effort\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\"\nmetrics.met: 8.0\ndiscipline: strength\nintensityTier: high\nequipment:\n  - dumbbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"0260f410-820e-58c1-840d-e68a94dca3dc","version":1},{"path":"markdown/efforts/strength/dumbbell-thruster.md","content":"---\ntype: effort\nid: effort-bundled-dumbbell-thruster\nslug: dumbbell-thruster\nlabel: Dumbbell Thruster\naliases:\n  - db thruster\n  - dumbbell thrusters\nmetrics.met: 8.0\ndiscipline: strength\nintensityTier: high\nequipment:\n  - dumbbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"903f4b27-0141-5747-8ac9-51afe9c8058f","version":1},{"path":"markdown/efforts/strength/elbows-to-knees.md","content":"---\ntype: effort\nid: effort-bundled-elbows-to-knees\nslug: elbows-to-knees\nlabel: \"Elbows to knees\"\naliases: []\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"fdba02cd-3d0a-5ee1-8b8e-17c321435a1b","version":1},{"path":"markdown/efforts/strength/farmer-carry.md","content":"---\ntype: effort\nid: effort-bundled-farmer-carry\nslug: farmer-carry\nlabel: Farmer Carry\naliases:\n  - farmers carry\n  - farmer walk\n  - loaded carry\nmetrics.met: 5.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"f9b1d4ba-73b8-5977-a5ee-b3ea634c8201","version":1},{"path":"markdown/efforts/strength/frog-stand.md","content":"---\ntype: effort\nid: effort-bundled-frog-stand\nslug: frog-stand\nlabel: \"Frog stand\"\naliases:\n  - \"Hold Frog Stand Till Failure x2\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"92fb36de-2f90-58e9-b3cb-dba1f91014f4","version":1},{"path":"markdown/efforts/strength/front-squat.md","content":"---\ntype: effort\nid: effort-bundled-front-squat\nslug: front-squat\nlabel: Front Squat\naliases:\n  - fs\n  - front squat\n  - \"Front Squats\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"b6d9db52-0588-567b-ab12-c5c84b5bac90","version":1},{"path":"markdown/efforts/strength/good-morning.md","content":"---\ntype: effort\nid: effort-bundled-good-morning\nslug: good-morning\nlabel: \"Good morning\"\naliases:\n  - \"x10 Good Morning\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"4e61db09-1c71-51d7-b8df-4a391783ba1e","version":1},{"path":"markdown/efforts/strength/hanging-leg-raise.md","content":"---\ntype: effort\nid: effort-bundled-hanging-leg-raise\nslug: hanging-leg-raise\nlabel: \"Hanging leg raise\"\naliases:\n  - \"Hanging Leg Raises\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"4f0428f2-e84d-5726-a569-7300fe1e381b","version":1},{"path":"markdown/efforts/strength/hollow-rock.md","content":"---\ntype: effort\nid: effort-bundled-hollow-rock\nslug: hollow-rock\nlabel: \"Hollow rock\"\naliases: []\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"67b6a32e-af95-5f7c-8683-e295c7a0c8a8","version":1},{"path":"markdown/efforts/strength/knees-to-elbows.md","content":"---\ntype: effort\nid: effort-bundled-knees-to-elbows\nslug: knees-to-elbows\nlabel: \"Knees to elbows\"\naliases: []\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"48ceaac8-d793-52ac-887c-f03de6466e91","version":1},{"path":"markdown/efforts/strength/l-sit.md","content":"---\ntype: effort\nid: effort-bundled-l-sit\nslug: l-sit\nlabel: \"L sit\"\naliases:\n  - \"second L-Sit\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"48a0412a-c7c6-5af0-950f-7daa7c9fb731","version":1},{"path":"markdown/efforts/strength/man-maker.md","content":"---\ntype: effort\nid: effort-bundled-man-maker\nslug: man-maker\nlabel: Man Maker\naliases:\n  - manmakers\n  - db man maker\n  - dumbbell man maker\nmetrics.met: 10.0\ndiscipline: strength\nintensityTier: high\nequipment:\n  - dumbbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"41ff63fb-f37e-5053-b9f3-367895cef65e","version":1},{"path":"markdown/efforts/strength/medicine-ball-clean.md","content":"---\ntype: effort\nid: effort-bundled-medicine-ball-clean\nslug: medicine-ball-clean\nlabel: Medicine Ball Clean\naliases:\n  - mb clean\n  - medball clean\n  - ball clean\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nequipment:\n  - medicine-ball\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"ef60fb1d-920d-5e60-a521-d84d1c4466ce","version":1},{"path":"markdown/efforts/strength/overhead-press.md","content":"---\ntype: effort\nid: effort-bundled-overhead-press\nslug: overhead-press\nlabel: Overhead Press\naliases:\n  - ohp\n  - press\n  - shoulder press\n  - military press\nmetrics.met: 5.0\ndiscipline: strength\nintensityTier: moderate\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"41b37fed-ee9d-594d-ae15-2ac427288a59","version":1},{"path":"markdown/efforts/strength/parkour-vault.md","content":"---\ntype: effort\nid: effort-bundled-parkour-vault\nslug: parkour-vault\nlabel: \"Parkour vault\"\naliases:\n  - \"Vault\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"7e68b9ca-6f5d-5e2f-8517-ff2aa95bba83","version":1},{"path":"markdown/efforts/strength/pig-flip.md","content":"---\ntype: effort\nid: effort-bundled-pig-flip\nslug: pig-flip\nlabel: \"Pig flip\"\naliases:\n  - \"Pig Flips\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"38c40d8f-44cd-5c36-aadc-7717274546d9","version":1},{"path":"markdown/efforts/strength/power-clean.md","content":"---\ntype: effort\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\"\nmetrics.met: 8.0\ndiscipline: strength\nintensityTier: high\nequipment:\n  - 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barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"64b32fe5-e80f-5b8e-b3b6-7a1466a2bcd4","version":1},{"path":"markdown/efforts/strength/push-press.md","content":"---\ntype: effort\nid: effort-bundled-push-press\nslug: push-press\nlabel: \"Push press\"\naliases:\n  - \"Push Press sets\"\n  - \"Push Presses\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"cabb6152-9978-5f3f-b0e5-1f618ab70921","version":1},{"path":"markdown/efforts/strength/romanian-deadlift.md","content":"---\ntype: effort\nid: effort-bundled-romanian-deadlift\nslug: romanian-deadlift\nlabel: \"Romanian deadlift\"\naliases: []\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - 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ball slam\n  - slamball\n  - medball slam\nmetrics.met: 8.0\ndiscipline: strength\nintensityTier: high\nequipment:\n  - slam-ball\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"7afd71d2-bd5a-5c25-8b0c-a18961592234","version":1},{"path":"markdown/efforts/strength/sled-pull.md","content":"---\ntype: effort\nid: effort-bundled-sled-pull\nslug: sled-pull\nlabel: \"Sled pull\"\naliases: []\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - sled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"057a1932-19ab-5129-a640-1fa7cb56f20a","version":1},{"path":"markdown/efforts/strength/sled-push.md","content":"---\ntype: effort\nid: effort-bundled-sled-push\nslug: sled-push\nlabel: Sled Push\naliases:\n  - sled\n  - prowler push\n  - sled drag\n  - prowler\nmetrics.met: 8.0\ndiscipline: strength\nintensityTier: high\nequipment:\n  - sled\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"ccadd405-9e35-55db-8f9d-7fce33e94b52","version":1},{"path":"markdown/efforts/strength/sumo-deadlift.md","content":"---\ntype: effort\nid: effort-bundled-sumo-deadlift\nslug: sumo-deadlift\nlabel: \"Sumo deadlift\"\naliases: []\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - barbell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"8ba52386-cf4a-5cfb-8427-35b8a8038401","version":1},{"path":"markdown/efforts/strength/thruster.md","content":"---\ntype: effort\nid: effort-bundled-thruster\nslug: thruster\nlabel: Thruster\naliases:\n  - thrusters\n  - barbell thruster\n  - \"Weighted Thrusters\"\nmetrics.met: 8.0\ndiscipline: strength\nintensityTier: high\nequipment:\n  - barbell\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"d160607b-f4c9-554d-ad1d-6f4b50f2ee09","version":1},{"path":"markdown/efforts/strength/triceps-extension.md","content":"---\ntype: effort\nid: effort-bundled-triceps-extension\nslug: triceps-extension\nlabel: \"Triceps extension\"\naliases:\n  - \"x15 Tricep Extension\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"6cb05893-8142-59e0-9325-bd484a2879c8","version":1},{"path":"markdown/efforts/strength/v-sit-hold.md","content":"---\ntype: effort\nid: effort-bundled-v-sit-hold\nslug: v-sit-hold\nlabel: \"V sit hold\"\naliases:\n  - \"s V Hold\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"3392bd41-5241-514b-8a7a-d4f1fb3dbc59","version":1},{"path":"markdown/efforts/strength/wall-walk.md","content":"---\ntype: effort\nid: effort-bundled-wall-walk\nslug: wall-walk\nlabel: \"Wall walk\"\naliases:\n  - \"Handstand Walkups\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"a69829fe-2879-518e-8fca-78f757d7e306","version":1},{"path":"markdown/efforts/strength/yoga-sun-salutation.md","content":"---\ntype: effort\nid: effort-bundled-yoga-sun-salutation\nslug: yoga-sun-salutation\nlabel: \"Yoga sun salutation\"\naliases:\n  - \"Sun Salutations\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"177df07c-e839-5dc7-82c5-89cea1157b61","version":1},{"path":"markdown/efforts/swimming/swimming-assisted-sprint.md","content":"---\ntype: effort\nid: effort-bundled-swimming-assisted-sprint\nslug: swimming-assisted-sprint\nlabel: \"Swimming assisted sprint\"\naliases:\n  - \"Assisted Sprint\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"ffbecf66-7b6f-5a18-bfb5-90d752e3a94a","version":1},{"path":"markdown/efforts/swimming/swimming-backstroke.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"05896316-7147-522a-9d96-8cb3159abbd3","version":1},{"path":"markdown/efforts/swimming/swimming-breaststroke-kick.md","content":"---\ntype: effort\nid: effort-bundled-swimming-breaststroke-kick\nslug: swimming-breaststroke-kick\nlabel: \"Swimming breaststroke kick\"\naliases:\n  - \"Breaststroke Kick\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"76c74b82-839b-5509-8c3f-25614816d2e0","version":1},{"path":"markdown/efforts/swimming/swimming-breaststroke.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"fcd49bb8-2cc9-5e0d-9544-7561672803d5","version":1},{"path":"markdown/efforts/swimming/swimming-butterfly.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"e58ff05a-019d-59a7-8bd3-200e5345ecc4","version":1},{"path":"markdown/efforts/swimming/swimming-catch-up-drill.md","content":"---\ntype: effort\nid: effort-bundled-swimming-catch-up-drill\nslug: swimming-catch-up-drill\nlabel: \"Swimming catch up drill\"\naliases:\n  - \"Catch-Up Drill\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"4788744c-d8b4-5dfe-b5ce-af1ac0d86419","version":1},{"path":"markdown/efforts/swimming/swimming-choice-stroke.md","content":"---\ntype: effort\nid: effort-bundled-swimming-choice-stroke\nslug: swimming-choice-stroke\nlabel: \"Swimming choice stroke\"\naliases:\n  - \"Choice Stroke\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"61cea36d-9b3a-591d-a9f3-fe560caeff4a","version":1},{"path":"markdown/efforts/swimming/swimming-dive-start.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"cbea6e3c-8560-5b32-964c-05254e20e468","version":1},{"path":"markdown/efforts/swimming/swimming-dolphin-kick.md","content":"---\ntype: effort\nid: effort-bundled-swimming-dolphin-kick\nslug: swimming-dolphin-kick\nlabel: \"Swimming dolphin kick\"\naliases:\n  - \"Butterfly Kick\"\n  - \"Dolphin Kick\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"8716aa0a-0715-540e-9765-db72f5d1b801","version":1},{"path":"markdown/efforts/swimming/swimming-drafting.md","content":"---\ntype: effort\nid: effort-bundled-swimming-drafting\nslug: swimming-drafting\nlabel: \"Swimming drafting\"\naliases:\n  - \"Draft Position\"\n  - \"Draft Practice\"\n  - \"Drafting Set\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"cbe0dc6a-4210-5c80-bf65-18dfdd477118","version":1},{"path":"markdown/efforts/swimming/swimming-fingertip-drag.md","content":"---\ntype: effort\nid: effort-bundled-swimming-fingertip-drag\nslug: swimming-fingertip-drag\nlabel: \"Swimming fingertip drag\"\naliases:\n  - \"Fingertip Drag\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"aff57adc-f7c6-5a12-9346-28eaba96bfc8","version":1},{"path":"markdown/efforts/swimming/swimming-freestyle.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"a2d99a92-5741-51cd-8473-7957aa9cff36","version":1},{"path":"markdown/efforts/swimming/swimming-individual-medley.md","content":"---\ntype: effort\nid: effort-bundled-swimming-individual-medley\nslug: swimming-individual-medley\nlabel: \"Swimming individual medley\"\naliases:\n  - \"IM\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"ef6fcdd9-aa54-536d-abeb-1bef1a3a86ab","version":1},{"path":"markdown/efforts/swimming/swimming-kick.md","content":"---\ntype: effort\nid: effort-bundled-swimming-kick\nslug: swimming-kick\nlabel: \"Swimming kick\"\naliases:\n  - \"Kick\"\n  - \"Kick Only\"\n  - \"Kickboard\"\n  - \"Kickboard Kick\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"f6cfd31b-e65b-580f-bf1a-73504695d61d","version":1},{"path":"markdown/efforts/swimming/swimming-pull.md","content":"---\ntype: effort\nid: effort-bundled-swimming-pull\nslug: swimming-pull\nlabel: \"Swimming pull\"\naliases:\n  - \"Freestyle Pull\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"f2c16cf8-c553-5229-86de-9ae4b642a346","version":1},{"path":"markdown/efforts/swimming/swimming-resisted-sprint.md","content":"---\ntype: effort\nid: effort-bundled-swimming-resisted-sprint\nslug: swimming-resisted-sprint\nlabel: \"Swimming resisted sprint\"\naliases:\n  - \"Resisted Sprint\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"e8231b5c-f748-5cf1-a456-1e79d837f43b","version":1},{"path":"markdown/efforts/swimming/swimming-rotation-drill.md","content":"---\ntype: effort\nid: effort-bundled-swimming-rotation-drill\nslug: swimming-rotation-drill\nlabel: \"Swimming rotation drill\"\naliases:\n  - \"Rotation Drill\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"a54d6acf-d8b0-5add-822c-60270611e549","version":1},{"path":"markdown/efforts/swimming/swimming-sighting.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"fa804473-3ca2-509d-81f9-b698ae75336e","version":1},{"path":"markdown/efforts/swimming/swimming-single-arm-drill.md","content":"---\ntype: effort\nid: effort-bundled-swimming-single-arm-drill\nslug: swimming-single-arm-drill\nlabel: \"Swimming single arm drill\"\naliases:\n  - \"Single Arm\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"34c119dc-c1ea-5cf7-b249-74b54158c1e4","version":1},{"path":"markdown/efforts/swimming/swimming-stroke-transition.md","content":"---\ntype: effort\nid: effort-bundled-swimming-stroke-transition\nslug: swimming-stroke-transition\nlabel: \"Swimming stroke transition\"\naliases:\n  - \"IM Transitions\"\n  - \"Stroke Transitions\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"96c4ea63-a072-5393-b9a1-a65f9ea16406","version":1},{"path":"markdown/efforts/swimming/swimming-two-kick-one-pull.md","content":"---\ntype: effort\nid: effort-bundled-swimming-two-kick-one-pull\nslug: swimming-two-kick-one-pull\nlabel: \"Swimming two kick one pull\"\naliases:\n  - \"-Kick\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"c06e8ab8-a267-535c-bc77-207bf8448451","version":1},{"path":"markdown/efforts/swimming/swimming-vigorous.md","content":"---\ntype: effort\nid: effort-bundled-swimming-vigorous\nslug: swimming-vigorous\nlabel: Swimming (Vigorous)\naliases:\n  - vigorous swim\n  - fast swimming\nmetrics.met: 10.0\ndiscipline: swimming\nintensityTier: high\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"c59e9f83-1fe2-5932-81de-778ddd9aed5e","version":1},{"path":"markdown/efforts/swimming/swimming.md","content":"---\ntype: effort\nid: effort-bundled-swimming\nslug: swimming\nlabel: Swimming\naliases:\n  - swim\n  - pool swim\nmetrics.met: 8.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"e9ec5d9c-7edd-55c9-82ad-51cf407bd7eb","version":1},{"path":"markdown/efforts/unconventional/clubbell-arm-cast.md","content":"---\ntype: effort\nid: effort-bundled-clubbell-arm-cast\nslug: clubbell-arm-cast\nlabel: \"Clubbell arm cast\"\naliases:\n  - \"Arm Cast\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - clubs\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"5094c94f-7a9f-5b6d-9861-91383b90c227","version":1},{"path":"markdown/efforts/unconventional/clubbell-circles.md","content":"---\ntype: effort\nid: effort-bundled-clubbell-circles\nslug: clubbell-circles\nlabel: \"Clubbell circles\"\naliases:\n  - \"Inside\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - clubs\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"1a373660-2917-5056-8aa9-ee991816db4e","version":1},{"path":"markdown/efforts/unconventional/clubbell-mill.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - clubs\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"6c513d66-44cd-52df-b83d-9e83e1f2c30b","version":1},{"path":"markdown/efforts/unconventional/clubbell-reverse-mill.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - clubs\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"bd95b2d1-8329-5f48-9456-2645f86457bf","version":1},{"path":"markdown/efforts/unconventional/clubbell-shield-cast.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - clubs\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"1f3ad62f-2836-53dc-8109-b64723ee6430","version":1},{"path":"markdown/efforts/unconventional/macebell-10-to-2-swing.md","content":"---\ntype: effort\nid: effort-bundled-macebell-10-to-2-swing\nslug: macebell-10-to-2-swing\nlabel: \"Macebell 10 to 2 swing\"\naliases:\n  - \"Mace\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - macebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"60ac97da-c98d-50b0-b7e6-b5ff7505cbfb","version":1},{"path":"markdown/efforts/unconventional/macebell-360-swing.md","content":"---\ntype: effort\nid: effort-bundled-macebell-360-swing\nslug: macebell-360-swing\nlabel: \"Macebell 360 swing\"\naliases:\n  - \"Mace\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - macebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"84034d68-a313-53a8-8f0b-dd755e70311e","version":1},{"path":"markdown/efforts/unconventional/macebell-barbarian-squat.md","content":"---\ntype: effort\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\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - macebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"8191ab0d-1911-5b57-a841-989d34368416","version":1},{"path":"markdown/efforts/unconventional/macebell-flow.md","content":"---\ntype: effort\nid: effort-bundled-macebell-flow\nslug: macebell-flow\nlabel: \"Macebell flow\"\naliases:\n  - \"Mace Flow\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - macebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"3626f1a0-5ac0-5f6b-b479-4ce716ab206d","version":1},{"path":"markdown/efforts/unconventional/macebell-gravedigger.md","content":"---\ntype: effort\nid: effort-bundled-macebell-gravedigger\nslug: macebell-gravedigger\nlabel: \"Macebell gravedigger\"\naliases:\n  - \"Gravedigger Alternating\"\n  - \"Gravedigger Left\"\n  - \"Gravedigger Right\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - macebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"4089fb14-36aa-5019-a98e-a2666cb42b36","version":1},{"path":"markdown/efforts/unconventional/macebell-touchdown.md","content":"---\ntype: effort\nid: effort-bundled-macebell-touchdown\nslug: macebell-touchdown\nlabel: \"Macebell touchdown\"\naliases:\n  - \"Touchdown\"\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - macebell\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"bfe01d2f-d415-51b5-809e-5d786b54898f","version":1},{"path":"markdown/efforts/unconventional/sandbag-bear-hug-carry.md","content":"---\ntype: effort\nid: effort-bundled-sandbag-bear-hug-carry\nslug: sandbag-bear-hug-carry\nlabel: \"Sandbag bear hug carry\"\naliases: []\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - sandbag\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"eace3f75-7a60-5e59-a873-91e1317b9d79","version":1},{"path":"markdown/efforts/unconventional/sandbag-bear-hug-extension.md","content":"---\ntype: effort\nid: effort-bundled-sandbag-bear-hug-extension\nslug: sandbag-bear-hug-extension\nlabel: \"Sandbag bear hug extension\"\naliases: []\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - sandbag\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"829da3e1-5f20-53d4-8a54-cdb94db4c951","version":1},{"path":"markdown/efforts/unconventional/sandbag-over-shoulder.md","content":"---\ntype: effort\nid: effort-bundled-sandbag-over-shoulder\nslug: sandbag-over-shoulder\nlabel: \"Sandbag over shoulder\"\naliases: []\nmetrics.met: 6.0\ndiscipline: strength\nintensityTier: moderate\nregistrySource: bundled\nequipment:\n  - sandbag\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"ced86efd-b1fc-50aa-b734-bf9501d52160","version":1},{"path":"markdown/efforts/walking/walking-3-mph.md","content":"---\ntype: effort\nid: effort-bundled-walking-3mph\nslug: walking-3-mph\nlabel: Walking (3 mph)\naliases:\n  - walk\n  - stroll\n  - easy walk\n  - brisk walk\nmetrics.met: 2.8\ndiscipline: walking\nintensityTier: low\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"388d6591b62e10383d7d188dd3ceb6402ce75e52","uuid":"721e31d9-2b44-5d6d-959c-5473aefe808d","version":1}]