[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-347697-105":59,"doc-detail-347697-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","pre-qualification-workout-weeks-1-4-racing-the-stopwatch","Pre-Qualification Workout - Weeks 1-4 - Racing the Stopwatch","","Pre-Qualification Workout outlines a structured 4-week training plan designed to improve conditioning and readiness. Weeks 1 to 4 include Card-based Monday workouts assigning exercises to suits and face cards, Tuesday track sessions with 400 m sprint/jog intervals, and mid-week qualification practicals plus running on Thursday. Friday and Sunday gym days target specific muscle groups and functional movements, while Saturday provides rest and MetCon options. 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The session should stay under one hour.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What is the goal for Tuesday’s Track Day intervals?",{"text":117,"@type":113},"Run 400 meter sprints into 400 meter jogs with the goal of covering 3200 meters (2 miles) total.",{"name":119,"@type":110,"acceptedAnswer":120},"What should be done after the first four weeks to continue training?",{"text":121,"@type":113},"Continue the regimen with increased reps, weight, and intensity based on body make and ability leading up to qualifications.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},347697,1790133212,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":81,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":8,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":81},1374404737137,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","Pre-Qualification Workout:  \nRacing the Stopwatch  \nWeeks 1 through 4  \nMonday: Deck of Cards Workout  \n• In this exercise you will assign an exercise to each suit and face card. The number will reflect your reps. Time should be kept to under an hour.  \n􀀁 Examples: Hearts= Pull-ups Spades= Push-ups Clubs=Mt. Climbers Diamonds=Ups and Downs Aces=Jump Rope or Sprints  \nKings= Tire Hammer (8 lb sledge)  \nQueens=Jumping Jacks  \nJacks=Arms Circles (at least 60 secs)  \nTuesday: Track Day  \n• 400 meter sprints into 400 meter jogs  \n􀀁 The goal is to run 3200 meters or 2 miles Wednesday: Rest Day  \nThursday: Qualification Practical’s and Run  \n• Complete these at least 3 times for maximum points possible.  \n􀀁 Examples: Hose Hoist  \nPike-pole Pull Down  \nStairwell Run  \nPull-ups  \nDummy Drag  \n􀀂 End workout with 1.5 mile run for best time.  \nFriday: Gym Day  \n• Focus on Biceps, Triceps, LATS (complete maximum amount of pull-ups during work-out) .  \nSaturday: Rest/Metcon  \n• Cycling, jogging, stretching, yoga, hiking with moderate weight pack, etc.  \nSunday: Gym Day  \n• Focus on Chest, Back, Shoulders, and Air Squats. Avoid getting too bulky. Moderate weight is the goal.  \n􀀃 After first four weeks and leading up to qualifications continue regimen with increased reps, weight, and intensity according to body make and ability.","cbCaicJYwRQog1z2","https://ap.wps.com/l/cbCaicJYwRQog1z2","pdf",38563,"English","# Weeks 1 through 4\n## Monday: Deck of Cards Workout\n## Tuesday: Track Day\n## Wednesday: Rest Day\n## Thursday: Qualification Practical’s and Run\n## Friday: Gym Day\n## Saturday: Rest/Metcon\n## Sunday: Gym Day\n## After first four weeks","[{\"question\":\"How does the Monday Deck of Cards Workout assign exercises and reps?\",\"answer\":\"Assign an exercise to each suit and face card, and use the card number to determine the repetitions. The session should stay under one hour.\"},{\"question\":\"What is the goal for Tuesday’s Track Day intervals?\",\"answer\":\"Run 400 meter sprints into 400 meter jogs with the goal of covering 3200 meters (2 miles) total.\"},{\"question\":\"What should be done after the first four weeks to continue training?\",\"answer\":\"Continue the regimen with increased reps, weight, and intensity based on body make and ability leading up to qualifications.\"}]","Pre-Qualification Workout - Weeks 1-4 - Racing the Stopwatch | PDF",1790068643]