{
"schemaVersion":1,
"typeDocument":"FICHE_GUIDEE",
"fiche":{
"id":11,
"code":"STORM_TROOPER_WORKOUT",
"titre":"Storm Trooper Workout",
"categorie":1,
"categorieCode":"CIRCUIT_PHYSIQUE",
"preparationSec":5,
"transitionSec":5,
"reposDefautSec":120,
"dureeTourSec":275,
"noteProf":"Niveaux source : I=3 tours, II=5 tours, III=7 tours. Repos entre les tours : jusqu'à 2 minutes."
},
"etapes":[
{
"id":91,
"ordre":10,
"type":1,
"typeCode":"REPETITIONS",
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"id":11,
"code":"HIGH_KNEE",
"nom":"Montées de genoux",
"famille":"Cardio",
"illustration":"high-knee.png"
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"objectifs":{
"alleger":30,
"fiche":40,
"soutenu":55
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"dureeTravailSec":30,
"dureeTotaleEtapeSec":30,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":92,
"ordre":20,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":21,
"code":"HALF_JACK",
"nom":"Half jacks",
"famille":"Cardio",
"illustration":"half-jack.png"
},
"objectifs":{
"alleger":14,
"fiche":20,
"soutenu":30
},
"dureeTravailSec":20,
"dureeTotaleEtapeSec":20,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":93,
"ordre":30,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":22,
"code":"STANDING_LEG_RAISE",
"nom":"Élévations de jambe debout",
"famille":"Jambes",
"illustration":"standing-leg-raise.png"
},
"objectifs":{
"alleger":14,
"fiche":20,
"soutenu":30
},
"dureeTravailSec":30,
"dureeTotaleEtapeSec":30,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":94,
"ordre":40,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":1,
"code":"SQUAT",
"nom":"Squats",
"famille":"Jambes",
"illustration":"squat.png"
},
"objectifs":{
"alleger":14,
"fiche":20,
"soutenu":30
},
"dureeTravailSec":30,
"dureeTotaleEtapeSec":30,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":95,
"ordre":50,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":4,
"code":"PUSH_UP",
"nom":"Pompes",
"famille":"Haut du corps",
"illustration":"push-up.png"
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"objectifs":{
"alleger":7,
"fiche":10,
"soutenu":15
},
"dureeTravailSec":25,
"dureeTotaleEtapeSec":25,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":96,
"ordre":60,
"type":1,
"typeCode":"REPETITIONS",
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"id":6,
"code":"LUNGE",
"nom":"Fentes",
"famille":"Jambes",
"illustration":"lunge.png"
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"objectifs":{
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"nombreCotes":1,
"consigne":"Fentes avant."
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{
"id":97,
"ordre":70,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":14,
"code":"PLANK_JUMP_IN",
"nom":"Plank jump-ins",
"famille":"Gainage",
"illustration":"plank-jump-in.png"
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"objectifs":{
"alleger":7,
"fiche":10,
"soutenu":15
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"dureeTravailSec":20,
"dureeTotaleEtapeSec":20,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":98,
"ordre":80,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":3,
"code":"CLIMBER",
"nom":"Climbers",
"famille":"Cardio",
"illustration":"climber.png"
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"objectifs":{
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{
"id":99,
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"id":23,
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"dureeTravailSec":15,
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"consigne":""
}
]
}