Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
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raises","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea89315bae3d0be7d621e6","workoutExerciseItemID":"65ea89315bae3d0be7d621e6","workoutExerciseFullName":"Bodyweight L-Sit"},{"exerciseName":"Bodyweight Front Fold","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea89325bae3d0be7d6221d","workoutExerciseItemID":"65ea89325bae3d0be7d6221d","workoutExerciseFullName":"Bodyweight Front Fold"}],[{"exerciseName":"Banded Reverse Squats","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"25","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"25","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"25","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893922515f8fc336d502","workoutExerciseItemID":"65ea893922515f8fc336d502","workoutExerciseFullName":"Banded Reverse Squats"},{"exerciseName":"Bodyweight Couch Stretch","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea893105a6eaddaf9e99df","workoutExerciseItemID":"65ea893105a6eaddaf9e99df","workoutExerciseFullName":"Bodyweight Couch Stretch"},{"exerciseName":"Bodyweight Pigeon Folds","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea893c4851f473cb0dfe13","workoutExerciseItemID":"65ea893c4851f473cb0dfe13","workoutExerciseFullName":"Bodyweight Pigeon Folds"}],[{"exerciseName":"Barbell Jefferson Curls","exerciseNotes":"Regression: dumbbell jefferson curl ","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea89445bae3d0be7d62b94","workoutExerciseItemID":"65ea89445bae3d0be7d62b94","workoutExerciseFullName":"Barbell Jefferson Curls"},{"exerciseName":"Bodyweight Back Bridge Hold","exerciseNotes":"Regression: Supermans","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"45","exerciseRestSeconds":"0","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65ea8932ee377be197862628","workoutExerciseItemID":"65ea8932ee377be197862628","workoutExerciseFullName":"Bodyweight Back Bridge Hold"},{"exerciseName":"Bodyweight Passive Hang","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"60","exerciseRestSeconds":"30","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65ea893e4851f473cb0dfef6","workoutExerciseItemID":"65ea893e4851f473cb0dfef6","workoutExerciseFullName":"Bodyweight Passive Hang"}],[{"exerciseName":"Rowing Machine","exerciseNotes":"Maximum effort for 600m - Can use a ski erg instead","sets":3,"exercises":[{"measure":"RPE","quantityUnit":"Km","reps":"0.6","exerciseRestSeconds":"0","exerciseRestMinutes":"4","loadAmount":"9"},{"measure":"RPE","quantityUnit":"Km","reps":"0.6","exerciseRestSeconds":"0","exerciseRestMinutes":"4","loadAmount":"9"},{"measure":"RPE","quantityUnit":"Km","reps":"0.6","exerciseRestSeconds":"0","exerciseRestMinutes":"4","loadAmount":"9"}],"guideID":"662f79cff340d4fb6650f47c","workoutExerciseItemID":"662f79cff340d4fb6650f47c","workoutExerciseFullName":"Rowing Machine"}]]

2 - Mobility + Core Compression A

May Challenge - F

662f5e7d981b99df35f5ada0

Bodyweight Forward Wrist Rocks
 sets
 kg
 reps 
 rest
Notes
65ea893b5732ef873bafa8e1
Bodyweight,Mobility
Bodyweight Wrist Circles
 sets
 kg
 reps 
 rest
Notes
65ea893d4c29bc45a982f551
Bodyweight,Mobility
Bodyweight Reverse Wrist Rocks
 sets
 kg
 reps 
 rest
Notes
65ea8934e183d5bc03151a82
Bodyweight,Mobility
Bodyweight Scapular Pull Ups
 sets
 kg
 reps 
 rest
Notes
65ea8943c57341ca6a1ccfc3
Bodyweight,Mobility
Bodyweight L-Sit
 sets
 kg
 reps 
 rest
Notes
65ea89315bae3d0be7d621e6
Bodyweight
Bodyweight Front Fold
 sets
 kg
 reps 
 rest
Notes
65ea89325bae3d0be7d6221d
Bodyweight,Mobility
Banded Reverse Squats
 sets
 kg
 reps 
 rest
Notes
65ea893922515f8fc336d502
Bands
Bodyweight Couch Stretch
 sets
 kg
 reps 
 rest
Notes
65ea893105a6eaddaf9e99df
Bodyweight,Mobility
Bodyweight Pigeon Folds
 sets
 kg
 reps 
 rest
Notes
65ea893c4851f473cb0dfe13
Bodyweight,Mobility
Barbell Jefferson Curls
 sets
 kg
 reps 
 rest
Notes
65ea89445bae3d0be7d62b94
Barbell,Mobility
Bodyweight Back Bridge Hold
 sets
 kg
 reps 
 rest
Notes
65ea8932ee377be197862628
Bodyweight,Mobility
Bodyweight Passive Hang
 sets
 kg
 reps 
 rest
Notes
65ea893e4851f473cb0dfef6
Bodyweight,Mobility
Rowing Machine
 sets
 kg
 reps 
 rest
Notes
662f79cff340d4fb6650f47c
Machine
65ea893b5732ef873bafa8e1
65ea893b5732ef873bafa8e1
Bodyweight Forward Wrist Rocks
Alfie - Bodyweight Forward Wrist Rocks
3
3
3
0
s
 rest
65ea893d4c29bc45a982f551
65ea893d4c29bc45a982f551
Bodyweight Wrist Circles
Alfie - Bodyweight Wrist Circles
3
3
3
0
s
 rest
65ea8934e183d5bc03151a82
65ea8934e183d5bc03151a82
Bodyweight Reverse Wrist Rocks
Alfie - Bodyweight Reverse Wrist Rocks
3
3
3
0
s
 rest
65ea8943c57341ca6a1ccfc3
65ea8943c57341ca6a1ccfc3
Bodyweight Scapular Pull Ups
Alfie - Bodyweight Scapular Pull Ups
3
3
3
0
s
 rest
65ea89315bae3d0be7d621e6
65ea89315bae3d0be7d621e6
Bodyweight L-Sit
Alfie - Bodyweight L-Sit
3
3
3
0
s
 rest
65ea89325bae3d0be7d6221d
65ea89325bae3d0be7d6221d
Bodyweight Front Fold
Alfie - Bodyweight Front Fold
3
3
3
0
s
 rest
65ea893922515f8fc336d502
65ea893922515f8fc336d502
Banded Reverse Squats
Alfie - Banded Reverse Squats
3
3
3
0
s
 rest
65ea893105a6eaddaf9e99df
65ea893105a6eaddaf9e99df
Bodyweight Couch Stretch
Alfie - Bodyweight Couch Stretch
3
3
3
0
s
 rest
65ea893c4851f473cb0dfe13
65ea893c4851f473cb0dfe13
Bodyweight Pigeon Folds
Alfie - Bodyweight Pigeon Folds
3
3
3
0
s
 rest
65ea89445bae3d0be7d62b94
65ea89445bae3d0be7d62b94
Barbell Jefferson Curls
Alfie - Barbell Jefferson Curls
3
3
3
0
s
 rest
65ea8932ee377be197862628
65ea8932ee377be197862628
Bodyweight Back Bridge Hold
Alfie - Bodyweight Back Bridge Hold
3
3
3
0
s
 rest
65ea893e4851f473cb0dfef6
65ea893e4851f473cb0dfef6
Bodyweight Passive Hang
Alfie - Bodyweight Passive Hang
3
3
3
0
s
 rest
662f79cff340d4fb6650f47c
662f79cff340d4fb6650f47c
Rowing Machine
Rowing Machine
3
3
3
0
s
 rest
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