npm - @bitcobblers/wod-wiki-tools - Versions diffs - 0.51.2194 → 0.51.2196 - Mend

@bitcobblers/wod-wiki-tools 0.51.2194 → 0.51.2196

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package/dist/web/playground/seed/core/chunks/{efforts.540ad126.json → efforts.f2875ac9.json} RENAMED Viewed

	@@ -1 +1 @@
1	- [{"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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":1793821850000,"isStatic":true,"sourceId":"efforts","sourcePath":"markdown/efforts/snatch.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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 - 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\"Choice Stroke\"\nmetrics.met: 6.0\ndiscipline: swimming\nintensityTier: moderate\nregistrySource: bundled\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","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":"c5beefcfce186237a15a01f50e7e1b6fdf842fc4","uuid":"721e31d9-2b44-5d6d-959c-5473aefe808d","version":1}]
1	+ [{"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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":1793921785000,"isStatic":true,"sourceId":"efforts","sourcePath":"markdown/efforts/snatch.md"}],"blockEfforts":[],"blockEquipment":[],"commit":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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 - 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pull-up-bar\n---\n","blocks":{},"blockIndex":[],"blockEfforts":[],"blockEquipment":[],"commit":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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":"817bc28425c22a87bb8b69d8d836fedf5fbfae0c","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 - 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