{
"schemaVersion":1,
"typeDocument":"FICHE_GUIDEE",
"fiche":{
"id":19,
"code":"GRAVITY_WORKOUT",
"titre":"Gravity Workout",
"categorie":1,
"categorieCode":"CIRCUIT_PHYSIQUE",
"preparationSec":5,
"transitionSec":5,
"reposDefautSec":120,
"dureeTourSec":135,
"noteProf":"Niveaux source : I=3 tours, II=5 tours, III=7 tours. Repos entre les tours : jusqu'à 2 minutes."
},
"etapes":[
{
"id":159,
"ordre":10,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":4,
"code":"PUSH_UP",
"nom":"Pompes",
"famille":"Haut du corps",
"illustration":"push-up.png"
},
"objectifs":{
"alleger":2,
"fiche":4,
"soutenu":6
},
"dureeTravailSec":10,
"dureeTotaleEtapeSec":10,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":160,
"ordre":20,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":30,
"code":"WIDE_GRIP_PUSH_UP",
"nom":"Pompes prise large",
"famille":"Haut du corps",
"illustration":"wide-grip-push-up.png"
},
"objectifs":{
"alleger":2,
"fiche":4,
"soutenu":6
},
"dureeTravailSec":10,
"dureeTotaleEtapeSec":10,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":161,
"ordre":30,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":40,
"code":"REVERSE_HAND_PUSH_UP",
"nom":"Pompes mains inversées",
"famille":"Haut du corps",
"illustration":"reverse-hand-push-up.png"
},
"objectifs":{
"alleger":1,
"fiche":2,
"soutenu":3
},
"dureeTravailSec":10,
"dureeTotaleEtapeSec":10,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":162,
"ordre":40,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":4,
"code":"PUSH_UP",
"nom":"Pompes",
"famille":"Haut du corps",
"illustration":"push-up.png"
},
"objectifs":{
"alleger":2,
"fiche":4,
"soutenu":6
},
"dureeTravailSec":10,
"dureeTotaleEtapeSec":10,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":163,
"ordre":50,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":13,
"code":"SHOULDER_TOUCH",
"nom":"Touches épaules",
"famille":"Gainage",
"illustration":"shoulder-touch.png"
},
"objectifs":{
"alleger":2,
"fiche":4,
"soutenu":6
},
"dureeTravailSec":5,
"dureeTotaleEtapeSec":5,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":164,
"ordre":60,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":49,
"code":"DIAMOND_PUSH_UP",
"nom":"Pompes diamant",
"famille":"Haut du corps",
"illustration":"diamond-push-up.png"
},
"objectifs":{
"alleger":1,
"fiche":2,
"soutenu":3
},
"dureeTravailSec":10,
"dureeTotaleEtapeSec":10,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":165,
"ordre":70,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":4,
"code":"PUSH_UP",
"nom":"Pompes",
"famille":"Haut du corps",
"illustration":"push-up.png"
},
"objectifs":{
"alleger":2,
"fiche":4,
"soutenu":6
},
"dureeTravailSec":10,
"dureeTotaleEtapeSec":10,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":166,
"ordre":80,
"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":2,
"fiche":4,
"soutenu":6
},
"dureeTravailSec":15,
"dureeTotaleEtapeSec":15,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":167,
"ordre":90,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":50,
"code":"STACKED_FEET_PUSH_UP",
"nom":"Pompes pieds empilés",
"famille":"Haut du corps",
"illustration":"stacked-feet-push-up.png"
},
"objectifs":{
"alleger":1,
"fiche":2,
"soutenu":3
},
"dureeTravailSec":10,
"dureeTotaleEtapeSec":10,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
}
]
}