{
"schemaVersion":1,
"typeDocument":"FICHE_GUIDEE",
"fiche":{
"id":9,
"code":"LANNISTER_WORKOUT",
"titre":"Lannister Workout",
"categorie":1,
"categorieCode":"CIRCUIT_PHYSIQUE",
"preparationSec":5,
"transitionSec":5,
"reposDefautSec":120,
"dureeTourSec":145,
"noteProf":"Niveaux source : I=3 tours, II=5 tours, III=7 tours. Repos entre les tours : jusqu'à 2 minutes."
},
"etapes":[
{
"id":75,
"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":76,
"ordre":20,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":3,
"code":"CLIMBER",
"nom":"Climbers",
"famille":"Cardio",
"illustration":"climber.png"
},
"objectifs":{
"alleger":14,
"fiche":20,
"soutenu":30
},
"dureeTravailSec":20,
"dureeTotaleEtapeSec":20,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":77,
"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":2,
"fiche":4,
"soutenu":6
},
"dureeTravailSec":15,
"dureeTotaleEtapeSec":15,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":78,
"ordre":40,
"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":79,
"ordre":50,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":41,
"code":"PUNCH",
"nom":"Coups de poing",
"famille":"Cardio",
"illustration":"punch.png"
},
"objectifs":{
"alleger":14,
"fiche":20,
"soutenu":30
},
"dureeTravailSec":15,
"dureeTotaleEtapeSec":15,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
},
{
"id":80,
"ordre":60,
"type":1,
"typeCode":"REPETITIONS",
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"id":18,
"code":"SHOULDER_PRESS",
"nom":"Shoulder presses",
"famille":"Haut du corps",
"illustration":"shoulder-press.png"
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"soutenu":6
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"dureeTravailSec":15,
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"nombreCotes":1,
"consigne":""
},
{
"id":81,
"ordre":70,
"type":1,
"typeCode":"REPETITIONS",
"mouvement":{
"id":42,
"code":"UP_DOWN_PLANK",
"nom":"Up and down plank",
"famille":"Gainage",
"illustration":"up-down-plank.png"
},
"objectifs":{
"alleger":7,
"fiche":10,
"soutenu":15
},
"dureeTravailSec":25,
"dureeTotaleEtapeSec":25,
"modeDuree":0,
"parCote":false,
"nombreCotes":1,
"consigne":""
}
]
}