{
"schemaVersion":1,
"typeDocument":"FICHE_GUIDEE",
"fiche":{
"id":17,
"code":"JEDI_WORKOUT",
"titre":"Jedi Workout",
"categorie":1,
"categorieCode":"CIRCUIT_PHYSIQUE",
"preparationSec":5,
"transitionSec":5,
"reposDefautSec":120,
"dureeTourSec":420,
"noteProf":"Niveaux source : I=3 tours, II=5 tours, III=7 tours. Repos entre les tours : jusqu'à 2 minutes."
},
"etapes":[
{
"id":138,
"ordre":10,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":43,
"code":"HIGH_JUMP",
"nom":"Sauts verticaux",
"famille":"Cardio",
"illustration":"high-jump.png"
},
"objectifs":{
"alleger":14,
"fiche":20,
"soutenu":30
},
"dureeTravailSec":45,
"dureeTotaleEtapeSec":45,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":139,
"ordre":20,
"type":2,
"typeCode":"DUREE",
"mouvement":{
"id":25,
"code":"PUSH_UP_PLANK",
"nom":"Maintien planche basse",
"famille":"Gainage",
"illustration":"push-up-plank.png"
},
"objectifs":{
"alleger":0,
"fiche":0,
"soutenu":0
},
"dureeTravailSec":30,
"dureeTotaleEtapeSec":30,
"modeDuree":1,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":140,
"ordre":30,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":12,
"code":"RAISED_LEG_PUSH_UP",
"nom":"Pompes jambes surélevées",
"famille":"Haut du corps",
"illustration":"raised-leg-push-up.png"
},
"objectifs":{
"alleger":7,
"fiche":10,
"soutenu":15
},
"dureeTravailSec":30,
"dureeTotaleEtapeSec":30,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":141,
"ordre":40,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":44,
"code":"WOODCHOPPER",
"nom":"Woodchoppers",
"famille":"Corps entier",
"illustration":"woodchopper.png"
},
"objectifs":{
"alleger":14,
"fiche":20,
"soutenu":30
},
"dureeTravailSec":35,
"dureeTotaleEtapeSec":35,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":142,
"ordre":50,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":45,
"code":"SIDE_TO_SIDE_LUNGE",
"nom":"Fentes latérales alternées",
"famille":"Jambes",
"illustration":"side-to-side-lunge.png"
},
"objectifs":{
"alleger":14,
"fiche":20,
"soutenu":30
},
"dureeTravailSec":40,
"dureeTotaleEtapeSec":40,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":143,
"ordre":60,
"type":4,
"typeCode":"DUREE_PAR_COTE",
"mouvement":{
"id":38,
"code":"ONE_LEG_STAND",
"nom":"Équilibre sur une jambe",
"famille":"Équilibre",
"illustration":"one-leg-stand.png"
},
"objectifs":{
"alleger":0,
"fiche":0,
"soutenu":0
},
"dureeTravailSec":30,
"dureeTotaleEtapeSec":60,
"modeDuree":1,
"parCote":true,
"nombreCotes":2,
"consigne":"30 sec par jambe (60 sec au total)."
},
{
"id":144,
"ordre":70,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":8,
"code":"SIT_UP",
"nom":"Sit-ups",
"famille":"Abdominaux",
"illustration":"sit-up.png"
},
"objectifs":{
"alleger":14,
"fiche":20,
"soutenu":30
},
"dureeTravailSec":45,
"dureeTotaleEtapeSec":45,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":145,
"ordre":80,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":46,
"code":"SIDE_JACKKNIFE",
"nom":"Side jackknives",
"famille":"Abdominaux",
"illustration":"side-jackknife.png"
},
"objectifs":{
"alleger":14,
"fiche":20,
"soutenu":30
},
"dureeTravailSec":50,
"dureeTotaleEtapeSec":50,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":146,
"ordre":90,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":39,
"code":"PLANK_ROTATION",
"nom":"Planche avec rotation",
"famille":"Gainage",
"illustration":"plank-rotation.png"
},
"objectifs":{
"alleger":14,
"fiche":20,
"soutenu":30
},
"dureeTravailSec":40,
"dureeTotaleEtapeSec":40,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
}
]
}