{
"schemaVersion":1,
"typeDocument":"FICHE_GUIDEE",
"fiche":{
"id":8,
"code":"WOLVERINE_WORKOUT",
"titre":"Wolverine Workout",
"categorie":1,
"categorieCode":"CIRCUIT_PHYSIQUE",
"preparationSec":5,
"transitionSec":5,
"reposDefautSec":120,
"dureeTourSec":260,
"noteProf":"Niveaux source : I=3 tours, II=5 tours, III=7 tours. Repos entre les tours : jusqu'à 2 minutes."
},
"etapes":[
{
"id":66,
"ordre":10,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":11,
"code":"HIGH_KNEE",
"nom":"Montées de genoux",
"famille":"Cardio",
"illustration":"high-knee.png"
},
"objectifs":{
"alleger":16,
"fiche":24,
"soutenu":35
},
"dureeTravailSec":20,
"dureeTotaleEtapeSec":20,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":67,
"ordre":20,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":1,
"code":"SQUAT",
"nom":"Squats",
"famille":"Jambes",
"illustration":"squat.png"
},
"objectifs":{
"alleger":16,
"fiche":24,
"soutenu":35
},
"dureeTravailSec":35,
"dureeTotaleEtapeSec":35,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":68,
"ordre":30,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":3,
"code":"CLIMBER",
"nom":"Climbers",
"famille":"Cardio",
"illustration":"climber.png"
},
"objectifs":{
"alleger":16,
"fiche":24,
"soutenu":35
},
"dureeTravailSec":25,
"dureeTotaleEtapeSec":25,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":69,
"ordre":40,
"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":70,
"ordre":50,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":13,
"code":"SHOULDER_TOUCH",
"nom":"Touches épaules",
"famille":"Gainage",
"illustration":"shoulder-touch.png"
},
"objectifs":{
"alleger":7,
"fiche":10,
"soutenu":15
},
"dureeTravailSec":15,
"dureeTotaleEtapeSec":15,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":71,
"ordre":60,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":14,
"code":"PLANK_JUMP_IN",
"nom":"Plank jump-ins",
"famille":"Gainage",
"illustration":"plank-jump-in.png"
},
"objectifs":{
"alleger":7,
"fiche":10,
"soutenu":15
},
"dureeTravailSec":20,
"dureeTotaleEtapeSec":20,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":72,
"ordre":70,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":15,
"code":"REVERSE_CRUNCH",
"nom":"Reverse crunches",
"famille":"Abdominaux",
"illustration":"reverse-crunch.png"
},
"objectifs":{
"alleger":8,
"fiche":12,
"soutenu":15
},
"dureeTravailSec":30,
"dureeTotaleEtapeSec":30,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":73,
"ordre":80,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":16,
"code":"SITTING_TWIST",
"nom":"Rotations assises",
"famille":"Abdominaux",
"illustration":"sitting-twist.png"
},
"objectifs":{
"alleger":8,
"fiche":12,
"soutenu":15
},
"dureeTravailSec":20,
"dureeTotaleEtapeSec":20,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":74,
"ordre":90,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":17,
"code":"FLUTTER_KICK",
"nom":"Battements de jambes",
"famille":"Abdominaux",
"illustration":"flutter-kick.png"
},
"objectifs":{
"alleger":16,
"fiche":24,
"soutenu":35
},
"dureeTravailSec":20,
"dureeTotaleEtapeSec":20,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
}
]
}