@bitcobblers/wod-wiki-tools 0.50.2186 → 0.50.2187

package/dist/web/playground/seed/core/chunks/{equipment.997165ff.json → equipment.6b238635.json}

@@ -1 +1 @@
-[{"path":"markdown/equipment/air-bike.md","content":"---\ntype: equipment\nid: equipment-bundled-air-bike\nslug: air-bike\nlabel: \"Air Bike\"\naliases:\n  - assault bike\n  - echo bike\n  - fan bike\nregistrySource: bundled\n---\nA stationary bike with a large fan wheel and synchronized arm levers: the harder you push and pull, the more resistance the fan creates. Measured in calories, meters, or time, it is a brutal self-scaling conditioning tool for sprints, crossovers, and steady recovery spins alike.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"eb26361e-fd14-50e5-94dc-5b860051203d","version":1},{"path":"markdown/equipment/barbell.md","content":"---\ntype: equipment\nid: equipment-bundled-barbell\nslug: barbell\nlabel: \"Barbell\"\naliases:\n  - olympic barbell\n  - 45lb bar\nregistrySource: bundled\n---\nA long steel bar loaded with weight plates, secured by collars. The standard men's Olympic barbell is 7.2 ft (2.2 m) and 20 kg (45 lb); women's bars are shorter and 15 kg. Used for squatting, pressing, deadlifting, and the Olympic lifts, typically set up on a squat rack or lifting platform.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"9278cedb-7465-5085-8703-920cee21d84f","version":1},{"path":"markdown/equipment/bench.md","content":"---\ntype: equipment\nid: equipment-bundled-bench\nslug: bench\nlabel: \"Weight Bench\"\naliases:\n  - flat bench\n  - workout bench\nregistrySource: bundled\n---\nA padded, stable bench — flat, adjustable, or upright — used as a support or base for pressing movements. The flat bench anchors bench press and dumbbell fly work; an upright or adjustable bench supports seated presses, rows, and step platforms in a pinch.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"a1bfcd6f-74d0-52d8-8afd-108fd6b34d48","version":1},{"path":"markdown/equipment/bike-erg.md","content":"---\ntype: equipment\nid: equipment-bundled-bike-erg\nslug: bike-erg\nlabel: \"Bike Erg\"\naliases:\n  - stationary bike\n  - c2 bike\nregistrySource: bundled\n---\nA stationary cycle ergometer (the Concept2 BikeErg is the gym standard) with a weighted flywheel, damper, and a road-bike-style crank and saddle position. Unlike a fan bike it is legs-only, with cadence and power shown on the monitor, making it the choice for controlled cycling intervals in meters or calories.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"b724b3cd-e1eb-52aa-a8d9-cf48718b0068","version":1},{"path":"markdown/equipment/climbing-rope.md","content":"---\ntype: equipment\nid: equipment-bundled-climbing-rope\nslug: climbing-rope\nlabel: \"Climbing Rope\"\naliases:\n  - rope climb\n  - 15ft rope\nregistrySource: bundled\n---\nA thick hemp or synthetic rope suspended from the ceiling, commonly 15 ft tall in CrossFit gyms. Climbed hand-over-hand — with or without leg assistance — or descended for eccentric work; legless climbs shift the demand fully to the upper body. Grip and technique matter more than pure pulling strength.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"5ffcaf13-95d6-5efb-84ce-168f60b8bf52","version":1},{"path":"markdown/equipment/clubs.md","content":"---\ntype: equipment\nid: equipment-bundled-clubs\nslug: clubs\nlabel: \"Clubs\"\naliases:\n  - clubbell\n  - indian clubs\n  - heavy clubs\nregistrySource: bundled\n---\nWeighted club-shaped implements swung in circular and pendular patterns. Light Indian clubs (1–2 lb) drive shoulder mobility and rhythm, while heavy clubs (5–45 lb) load casts, mills, and shields for rotational strength; the offset leverage makes modest weights feel far heavier than dumbbells of the same mass.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"2a8fcae8-8e2f-5bd1-aa0e-6e0c6e577111","version":1},{"path":"markdown/equipment/dumbbell.md","content":"---\ntype: equipment\nid: equipment-bundled-dumbbell\nslug: dumbbell\nlabel: \"Dumbbell\"\naliases:\n  - db\n  - dumbbells\nregistrySource: bundled\n---\nA handheld free weight. Keep setup guidance, photos, links, and handling notes in the Markdown body.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"297503ce-a9a0-5fcf-9016-2b5820bd5b25","version":1},{"path":"markdown/equipment/ghd.md","content":"---\ntype: equipment\nid: equipment-bundled-ghd\nslug: ghd\nlabel: \"GHD\"\naliases:\n  - glute ham developer\n  - ghd machine\nregistrySource: bundled\n---\nA bench-style apparatus with a foot plate, hip pad, and adjustable hooks for the ankles, built around hip-extension and back-extension arcs. GHD sit-ups and glute-ham raises train the trunk through a long range of motion — build volume gradually, as the long-lever sit-up is notorious for leaving newcomers sore.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"7d8d6ef9-22d6-5145-9d63-55f4ed0cd1df","version":1},{"path":"markdown/equipment/gymnastic-rings.md","content":"---\ntype: equipment\nid: equipment-bundled-gymnastic-rings\nslug: gymnastic-rings\nlabel: \"Gymnastic Rings\"\naliases:\n  - rings\n  - gymnastics rings\n  - ring\nregistrySource: bundled\n---\nA pair of suspended rings hung from straps on a rig or ceiling mount. The unstable, freely moving support challenges stabilization in every direction, making ring dips, ring rows, support holds, and muscle-ups markedly harder than their bar equivalents.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"71f9f6d5-fb47-596a-bca2-3c648bb8aad1","version":1},{"path":"markdown/equipment/jump-rope.md","content":"---\ntype: equipment\nid: equipment-bundled-jump-rope\nslug: jump-rope\nlabel: \"Jump Rope\"\naliases:\n  - rope\n  - speed rope\nregistrySource: bundled\n---\nA lightweight rope with swiveling handles, sized by standing on the middle of the rope and checking that the handles reach armpit height. A speed rope with ball-bearing handles enables double-unders and fast singles; adjust the length so the rope clears your head by a few inches.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"f991b73a-f466-59e5-b318-e2362953b635","version":1},{"path":"markdown/equipment/kettlebell.md","content":"---\ntype: equipment\nid: equipment-bundled-kettlebell\nslug: kettlebell\nlabel: \"Kettlebell\"\naliases:\n  - kb\n  - kettlebells\nregistrySource: bundled\n---\nA cast-iron ball with a single top handle, with the center of mass offset from the grip. Sold in standard \"pood\" or pound increments, kettlebells suit swings, cleans, snatches, presses, carries, and goblet work where the offset load creates momentum and grip demand.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"4a4ab1ea-9510-5a11-b113-764b1d799d2c","version":1},{"path":"markdown/equipment/macebell.md","content":"---\ntype: equipment\nid: equipment-bundled-macebell\nslug: macebell\nlabel: \"Macebell\"\naliases:\n  - mace\n  - steel mace\nregistrySource: bundled\n---\nA long steel mace — a slender handle with a small, heavy ball at one end — descended from the ancient Persian and Indian war mace. The extreme offset load makes 360s, 10-to-2 swings, and gravediggers a masterclass in core anti-rotation, grip, and shoulder stability; start light and switch sides evenly.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"87fb4da5-0bec-58b8-b969-9caf3a991c7e","version":1},{"path":"markdown/equipment/medicine-ball.md","content":"---\ntype: equipment\nid: equipment-bundled-medicine-ball\nslug: medicine-ball\nlabel: \"Medicine Ball\"\naliases:\n  - med ball\n  - wall ball\nregistrySource: bundled\n---\nA soft, roughly basketball-sized weighted ball used for explosive throwing, catching, and squat-to-press patterns. The classic medicine-ball clean and the wall-ball shot — throwing at a 9 or 10 ft target — are gym staples; choose a load you can keep moving with clean mechanics.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"3300c680-ceff-5020-8594-272f6d13739e","version":1},{"path":"markdown/equipment/parallettes.md","content":"---\ntype: equipment\nid: equipment-bundled-parallettes\nslug: parallettes\nlabel: \"Parallettes\"\naliases:\n  - parallette bars\n  - push-up bars\nregistrySource: bundled\n---\nA pair of low, portable parallel bars (gymnastics \"parallettes\" or PB bars) that raise the hands off the floor. They extend the range of motion for push-ups and dips, and support L-sits, planche and handstand work, and vitals-style skills that need clearance for the legs.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"cf1e38ba-2ef4-57e8-ba5e-3e69c2ebfeb4","version":1},{"path":"markdown/equipment/plyo-box.md","content":"---\ntype: equipment\nid: equipment-bundled-plyo-box\nslug: plyo-box\nlabel: \"Plyo Box\"\naliases:\n  - box\n  - jumping box\nregistrySource: bundled\n---\nA sturdy, stable box — foam, wood, or steel — in standard heights of 12, 18, 20, 24, and 30 inches. Used for box jumps and step-ups; pick a height you can land on with a flat foot and full hip extension, and step down for high-volume work.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"9c2dcbca-4ece-5198-9a30-54cd5020ec0a","version":1},{"path":"markdown/equipment/pull-up-bar.md","content":"---\ntype: equipment\nid: equipment-bundled-pull-up-bar\nslug: pull-up-bar\nlabel: \"Pull-Up Bar\"\naliases:\n  - pull up bar\n  - pullup bar\n  - rig\nregistrySource: bundled\n---\nA fixed horizontal bar — a doorway unit, wall-mounted bar, or the multi-station rig of a gym — tall enough to hang from with full extension. Supports pull-ups, toes-to-bar, hanging leg raises, dead hangs, and bar muscle-ups.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"9eabd205-7f75-5c5c-af83-a96b2fad8e48","version":1},{"path":"markdown/equipment/rower.md","content":"---\ntype: equipment\nid: equipment-bundled-rower\nslug: rower\nlabel: \"Rower\"\naliases:\n  - rowing machine\n  - erg\n  - ergometer\n  - concept2 rower\nregistrySource: bundled\n---\nAn indoor rowing ergometer (the Concept2 is the gym standard) driving a flywheel through a handle and chain. Rowing is a full-body stroke — legs, then back, then arms out; arms, then back, then legs back — measured in meters or calories on the monitor, with damper settings adjusting the feel of the pull.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"83c1db35-42f3-5fd2-aabc-79450b6326ee","version":1},{"path":"markdown/equipment/sandbag.md","content":"---\ntype: equipment\nid: equipment-bundled-sandbag\nslug: sandbag\nlabel: \"Sandbag\"\naliases:\n  - strongman sandbag\n  - heavy bag\nregistrySource: bundled\n---\nA heavy fabric bag filled with sand, from 25 lb to well over 200 lb in strongman sizes. The shifting fill and awkward, handle-free shape make every clean, carry, bear-hug, and over-the-shoulder throw an odd-object challenge that barbells can't replicate.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"37619ae9-d203-5a1c-b7a1-49598febd056","version":1},{"path":"markdown/equipment/ski-erg.md","content":"---\ntype: equipment\nid: equipment-bundled-ski-erg\nslug: ski-erg\nlabel: \"Ski Erg\"\naliases:\n  - skierg\n  - ski ergometer\nregistrySource: bundled\n---\nA standing ergometer (Concept2 SkiErg) that resists a double-poling pull of two handles down and past the hips, mimicking Nordic ski technique. It is a low-impact, trunk-dominant cardio piece measured in meters or calories and pairs well with running and rowing in mixed workouts.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"bd36b2b4-30da-516b-9e9a-8084b995d602","version":1},{"path":"markdown/equipment/slam-ball.md","content":"---\ntype: equipment\nid: equipment-bundled-slam-ball\nslug: slam-ball\nlabel: \"Slam Ball\"\naliases:\n  - d-ball\n  - heavy slam ball\nregistrySource: bundled\n---\nA dense, non-bouncing ball with a tough shell, designed to be slammed into the floor at full force. Unlike a rebounding medicine ball it dead-bounces, so every rep requires lifting the ball again from the ground; heavier d-balls (30–150 lb) also serve as odd-object carries and loading.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"52785555-85fd-55bb-b102-8b99648c7a99","version":1},{"path":"markdown/equipment/sled.md","content":"---\ntype: equipment\nid: equipment-bundled-sled\nslug: sled\nlabel: \"Sled\"\naliases:\n  - prowler\n  - push sled\n  - drag sled\nregistrySource: bundled\n---\nA low steel platform that slides on turf or grass, loaded with plates and driven by push or pull handles. Pushing works the legs and trunk through a low angle; pulling (by strap or rope) loads the back and grip. Because there is no eccentric phase, sled work delivers high output with minimal soreness.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"fa15a47a-f3d1-59bb-a36d-2081d0c79f3c","version":1},{"path":"markdown/equipment/sledgehammer.md","content":"---\ntype: equipment\nid: equipment-bundled-sledgehammer\nslug: sledgehammer\nlabel: \"Sledgehammer\"\naliases:\n  - tire hammer\nregistrySource: bundled\n---\nA long-handled heavy hammer, typically 4–16 lb, swung in overhead arcs to strike a tire laid on the ground. Tire hammering builds rotational power, grip, and conditioning, with the tire absorbing impact; alternate sides to balance the diagonal loading pattern.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"e866df40-1523-56a0-a8d3-b16e3eccd7b6","version":1},{"path":"markdown/equipment/weight-vest.md","content":"---\ntype: equipment\nid: equipment-bundled-weight-vest\nslug: weight-vest\nlabel: \"Weight Vest\"\naliases:\n  - weighted vest\n  - body armor\n  - plate carrier\nregistrySource: bundled\n---\nA fitted vest loaded with plates or weighted inserts that adds load while keeping the hands free. Standard weights range from a 14/20 lb pair up to 45 lb plate carriers. Worn for running, pull-ups, push-ups, step-ups, and hero-style workouts to raise intensity without changing the movement.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"2312d9ce0d85b2ba3063dedec5742bf7a661b4f2","uuid":"4684877b-8752-582d-a45c-fff8982e8a0d","version":1}]
+[{"path":"markdown/equipment/air-bike.md","content":"---\ntype: equipment\nid: equipment-bundled-air-bike\nslug: air-bike\nlabel: \"Air Bike\"\naliases:\n  - assault bike\n  - echo bike\n  - fan bike\nregistrySource: bundled\n---\nA stationary bike with a large fan wheel and synchronized arm levers: the harder you push and pull, the more resistance the fan creates. Measured in calories, meters, or time, it is a brutal self-scaling conditioning tool for sprints, crossovers, and steady recovery spins alike.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"eb26361e-fd14-50e5-94dc-5b860051203d","version":1},{"path":"markdown/equipment/barbell.md","content":"---\ntype: equipment\nid: equipment-bundled-barbell\nslug: barbell\nlabel: \"Barbell\"\naliases:\n  - olympic barbell\n  - 45lb bar\nregistrySource: bundled\n---\nA long steel bar loaded with weight plates, secured by collars. The standard men's Olympic barbell is 7.2 ft (2.2 m) and 20 kg (45 lb); women's bars are shorter and 15 kg. Used for squatting, pressing, deadlifting, and the Olympic lifts, typically set up on a squat rack or lifting platform.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"9278cedb-7465-5085-8703-920cee21d84f","version":1},{"path":"markdown/equipment/bench.md","content":"---\ntype: equipment\nid: equipment-bundled-bench\nslug: bench\nlabel: \"Weight Bench\"\naliases:\n  - flat bench\n  - workout bench\nregistrySource: bundled\n---\nA padded, stable bench — flat, adjustable, or upright — used as a support or base for pressing movements. The flat bench anchors bench press and dumbbell fly work; an upright or adjustable bench supports seated presses, rows, and step platforms in a pinch.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"a1bfcd6f-74d0-52d8-8afd-108fd6b34d48","version":1},{"path":"markdown/equipment/bike-erg.md","content":"---\ntype: equipment\nid: equipment-bundled-bike-erg\nslug: bike-erg\nlabel: \"Bike Erg\"\naliases:\n  - stationary bike\n  - c2 bike\nregistrySource: bundled\n---\nA stationary cycle ergometer (the Concept2 BikeErg is the gym standard) with a weighted flywheel, damper, and a road-bike-style crank and saddle position. Unlike a fan bike it is legs-only, with cadence and power shown on the monitor, making it the choice for controlled cycling intervals in meters or calories.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"b724b3cd-e1eb-52aa-a8d9-cf48718b0068","version":1},{"path":"markdown/equipment/climbing-rope.md","content":"---\ntype: equipment\nid: equipment-bundled-climbing-rope\nslug: climbing-rope\nlabel: \"Climbing Rope\"\naliases:\n  - rope climb\n  - 15ft rope\nregistrySource: bundled\n---\nA thick hemp or synthetic rope suspended from the ceiling, commonly 15 ft tall in CrossFit gyms. Climbed hand-over-hand — with or without leg assistance — or descended for eccentric work; legless climbs shift the demand fully to the upper body. Grip and technique matter more than pure pulling strength.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"5ffcaf13-95d6-5efb-84ce-168f60b8bf52","version":1},{"path":"markdown/equipment/clubs.md","content":"---\ntype: equipment\nid: equipment-bundled-clubs\nslug: clubs\nlabel: \"Clubs\"\naliases:\n  - clubbell\n  - indian clubs\n  - heavy clubs\nregistrySource: bundled\n---\nWeighted club-shaped implements swung in circular and pendular patterns. Light Indian clubs (1–2 lb) drive shoulder mobility and rhythm, while heavy clubs (5–45 lb) load casts, mills, and shields for rotational strength; the offset leverage makes modest weights feel far heavier than dumbbells of the same mass.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"2a8fcae8-8e2f-5bd1-aa0e-6e0c6e577111","version":1},{"path":"markdown/equipment/dumbbell.md","content":"---\ntype: equipment\nid: equipment-bundled-dumbbell\nslug: dumbbell\nlabel: \"Dumbbell\"\naliases:\n  - db\n  - dumbbells\nregistrySource: bundled\n---\nA handheld free weight. Keep setup guidance, photos, links, and handling notes in the Markdown body.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"297503ce-a9a0-5fcf-9016-2b5820bd5b25","version":1},{"path":"markdown/equipment/ghd.md","content":"---\ntype: equipment\nid: equipment-bundled-ghd\nslug: ghd\nlabel: \"GHD\"\naliases:\n  - glute ham developer\n  - ghd machine\nregistrySource: bundled\n---\nA bench-style apparatus with a foot plate, hip pad, and adjustable hooks for the ankles, built around hip-extension and back-extension arcs. GHD sit-ups and glute-ham raises train the trunk through a long range of motion — build volume gradually, as the long-lever sit-up is notorious for leaving newcomers sore.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"7d8d6ef9-22d6-5145-9d63-55f4ed0cd1df","version":1},{"path":"markdown/equipment/gymnastic-rings.md","content":"---\ntype: equipment\nid: equipment-bundled-gymnastic-rings\nslug: gymnastic-rings\nlabel: \"Gymnastic Rings\"\naliases:\n  - rings\n  - gymnastics rings\n  - ring\nregistrySource: bundled\n---\nA pair of suspended rings hung from straps on a rig or ceiling mount. The unstable, freely moving support challenges stabilization in every direction, making ring dips, ring rows, support holds, and muscle-ups markedly harder than their bar equivalents.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"71f9f6d5-fb47-596a-bca2-3c648bb8aad1","version":1},{"path":"markdown/equipment/jump-rope.md","content":"---\ntype: equipment\nid: equipment-bundled-jump-rope\nslug: jump-rope\nlabel: \"Jump Rope\"\naliases:\n  - rope\n  - speed rope\nregistrySource: bundled\n---\nA lightweight rope with swiveling handles, sized by standing on the middle of the rope and checking that the handles reach armpit height. A speed rope with ball-bearing handles enables double-unders and fast singles; adjust the length so the rope clears your head by a few inches.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"f991b73a-f466-59e5-b318-e2362953b635","version":1},{"path":"markdown/equipment/kettlebell.md","content":"---\ntype: equipment\nid: equipment-bundled-kettlebell\nslug: kettlebell\nlabel: \"Kettlebell\"\naliases:\n  - kb\n  - kettlebells\nregistrySource: bundled\n---\nA cast-iron ball with a single top handle, with the center of mass offset from the grip. Sold in standard \"pood\" or pound increments, kettlebells suit swings, cleans, snatches, presses, carries, and goblet work where the offset load creates momentum and grip demand.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"4a4ab1ea-9510-5a11-b113-764b1d799d2c","version":1},{"path":"markdown/equipment/macebell.md","content":"---\ntype: equipment\nid: equipment-bundled-macebell\nslug: macebell\nlabel: \"Macebell\"\naliases:\n  - mace\n  - steel mace\nregistrySource: bundled\n---\nA long steel mace — a slender handle with a small, heavy ball at one end — descended from the ancient Persian and Indian war mace. The extreme offset load makes 360s, 10-to-2 swings, and gravediggers a masterclass in core anti-rotation, grip, and shoulder stability; start light and switch sides evenly.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"87fb4da5-0bec-58b8-b969-9caf3a991c7e","version":1},{"path":"markdown/equipment/medicine-ball.md","content":"---\ntype: equipment\nid: equipment-bundled-medicine-ball\nslug: medicine-ball\nlabel: \"Medicine Ball\"\naliases:\n  - med ball\n  - wall ball\nregistrySource: bundled\n---\nA soft, roughly basketball-sized weighted ball used for explosive throwing, catching, and squat-to-press patterns. The classic medicine-ball clean and the wall-ball shot — throwing at a 9 or 10 ft target — are gym staples; choose a load you can keep moving with clean mechanics.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"3300c680-ceff-5020-8594-272f6d13739e","version":1},{"path":"markdown/equipment/parallettes.md","content":"---\ntype: equipment\nid: equipment-bundled-parallettes\nslug: parallettes\nlabel: \"Parallettes\"\naliases:\n  - parallette bars\n  - push-up bars\nregistrySource: bundled\n---\nA pair of low, portable parallel bars (gymnastics \"parallettes\" or PB bars) that raise the hands off the floor. They extend the range of motion for push-ups and dips, and support L-sits, planche and handstand work, and vitals-style skills that need clearance for the legs.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"cf1e38ba-2ef4-57e8-ba5e-3e69c2ebfeb4","version":1},{"path":"markdown/equipment/plyo-box.md","content":"---\ntype: equipment\nid: equipment-bundled-plyo-box\nslug: plyo-box\nlabel: \"Plyo Box\"\naliases:\n  - box\n  - jumping box\nregistrySource: bundled\n---\nA sturdy, stable box — foam, wood, or steel — in standard heights of 12, 18, 20, 24, and 30 inches. Used for box jumps and step-ups; pick a height you can land on with a flat foot and full hip extension, and step down for high-volume work.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"9c2dcbca-4ece-5198-9a30-54cd5020ec0a","version":1},{"path":"markdown/equipment/pull-up-bar.md","content":"---\ntype: equipment\nid: equipment-bundled-pull-up-bar\nslug: pull-up-bar\nlabel: \"Pull-Up Bar\"\naliases:\n  - pull up bar\n  - pullup bar\n  - rig\nregistrySource: bundled\n---\nA fixed horizontal bar — a doorway unit, wall-mounted bar, or the multi-station rig of a gym — tall enough to hang from with full extension. Supports pull-ups, toes-to-bar, hanging leg raises, dead hangs, and bar muscle-ups.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"9eabd205-7f75-5c5c-af83-a96b2fad8e48","version":1},{"path":"markdown/equipment/rower.md","content":"---\ntype: equipment\nid: equipment-bundled-rower\nslug: rower\nlabel: \"Rower\"\naliases:\n  - rowing machine\n  - erg\n  - ergometer\n  - concept2 rower\nregistrySource: bundled\n---\nAn indoor rowing ergometer (the Concept2 is the gym standard) driving a flywheel through a handle and chain. Rowing is a full-body stroke — legs, then back, then arms out; arms, then back, then legs back — measured in meters or calories on the monitor, with damper settings adjusting the feel of the pull.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"83c1db35-42f3-5fd2-aabc-79450b6326ee","version":1},{"path":"markdown/equipment/sandbag.md","content":"---\ntype: equipment\nid: equipment-bundled-sandbag\nslug: sandbag\nlabel: \"Sandbag\"\naliases:\n  - strongman sandbag\n  - heavy bag\nregistrySource: bundled\n---\nA heavy fabric bag filled with sand, from 25 lb to well over 200 lb in strongman sizes. The shifting fill and awkward, handle-free shape make every clean, carry, bear-hug, and over-the-shoulder throw an odd-object challenge that barbells can't replicate.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"37619ae9-d203-5a1c-b7a1-49598febd056","version":1},{"path":"markdown/equipment/ski-erg.md","content":"---\ntype: equipment\nid: equipment-bundled-ski-erg\nslug: ski-erg\nlabel: \"Ski Erg\"\naliases:\n  - skierg\n  - ski ergometer\nregistrySource: bundled\n---\nA standing ergometer (Concept2 SkiErg) that resists a double-poling pull of two handles down and past the hips, mimicking Nordic ski technique. It is a low-impact, trunk-dominant cardio piece measured in meters or calories and pairs well with running and rowing in mixed workouts.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"bd36b2b4-30da-516b-9e9a-8084b995d602","version":1},{"path":"markdown/equipment/slam-ball.md","content":"---\ntype: equipment\nid: equipment-bundled-slam-ball\nslug: slam-ball\nlabel: \"Slam Ball\"\naliases:\n  - d-ball\n  - heavy slam ball\nregistrySource: bundled\n---\nA dense, non-bouncing ball with a tough shell, designed to be slammed into the floor at full force. Unlike a rebounding medicine ball it dead-bounces, so every rep requires lifting the ball again from the ground; heavier d-balls (30–150 lb) also serve as odd-object carries and loading.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"52785555-85fd-55bb-b102-8b99648c7a99","version":1},{"path":"markdown/equipment/sled.md","content":"---\ntype: equipment\nid: equipment-bundled-sled\nslug: sled\nlabel: \"Sled\"\naliases:\n  - prowler\n  - push sled\n  - drag sled\nregistrySource: bundled\n---\nA low steel platform that slides on turf or grass, loaded with plates and driven by push or pull handles. Pushing works the legs and trunk through a low angle; pulling (by strap or rope) loads the back and grip. Because there is no eccentric phase, sled work delivers high output with minimal soreness.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"fa15a47a-f3d1-59bb-a36d-2081d0c79f3c","version":1},{"path":"markdown/equipment/sledgehammer.md","content":"---\ntype: equipment\nid: equipment-bundled-sledgehammer\nslug: sledgehammer\nlabel: \"Sledgehammer\"\naliases:\n  - tire hammer\nregistrySource: bundled\n---\nA long-handled heavy hammer, typically 4–16 lb, swung in overhead arcs to strike a tire laid on the ground. Tire hammering builds rotational power, grip, and conditioning, with the tire absorbing impact; alternate sides to balance the diagonal loading pattern.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"e866df40-1523-56a0-a8d3-b16e3eccd7b6","version":1},{"path":"markdown/equipment/weight-vest.md","content":"---\ntype: equipment\nid: equipment-bundled-weight-vest\nslug: weight-vest\nlabel: \"Weight Vest\"\naliases:\n  - weighted vest\n  - body armor\n  - plate carrier\nregistrySource: bundled\n---\nA fitted vest loaded with plates or weighted inserts that adds load while keeping the hands free. Standard weights range from a 14/20 lb pair up to 45 lb plate carriers. Worn for running, pull-ups, push-ups, step-ups, and hero-style workouts to raise intensity without changing the movement.\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"e6f5c55c31bba9f1faeaff61a4de5f779a68b038","uuid":"4684877b-8752-582d-a45c-fff8982e8a0d","version":1}]