Skip to content

Commit 15c98a4

Browse files
OneMuppetclaude
OneMuppet
and
claude
committed
Wall Ball 9/6 kg from Intermediate and up
Co-Authored-By: Claude Opus 4.6 (1M context) <noreply@anthropic.com>
1 parent 9f49c20 commit 15c98a4

4 files changed

Lines changed: 45 additions & 45 deletions

File tree

‎data/metcons.json‎

Lines changed: 20 additions & 20 deletions
Original file line numberDiff line numberDiff line change
@@ -563,8 +563,8 @@
563563
},
564564
"intermediate": {
565565
"load": {
566-
"male": 6,
567-
"female": 4
566+
"male": 9,
567+
"female": 6
568568
},
569569
"reps": 12
570570
},
@@ -1334,8 +1334,8 @@
13341334
},
13351335
"intermediate": {
13361336
"load": {
1337-
"male": 6,
1338-
"female": 4
1337+
"male": 9,
1338+
"female": 6
13391339
},
13401340
"reps": 12
13411341
},
@@ -1597,8 +1597,8 @@
15971597
},
15981598
"intermediate": {
15991599
"load": {
1600-
"male": 6,
1601-
"female": 4
1600+
"male": 9,
1601+
"female": 6
16021602
},
16031603
"reps": 25
16041604
},
@@ -1695,8 +1695,8 @@
16951695
},
16961696
"intermediate": {
16971697
"load": {
1698-
"male": 6,
1699-
"female": 4
1698+
"male": 9,
1699+
"female": 6
17001700
},
17011701
"reps": 25
17021702
},
@@ -2291,21 +2291,21 @@
22912291
},
22922292
"advanced": {
22932293
"load": {
2294-
"male": 6,
2295-
"female": 4
2294+
"male": 9,
2295+
"female": 6
22962296
}
22972297
},
22982298
"intermediate_plus": {
22992299
"load": {
2300-
"male": 6,
2301-
"female": 4
2300+
"male": 9,
2301+
"female": 6
23022302
},
23032303
"reps": 10
23042304
},
23052305
"intermediate": {
23062306
"load": {
2307-
"male": 6,
2308-
"female": 4
2307+
"male": 9,
2308+
"female": 6
23092309
},
23102310
"reps": 10
23112311
},
@@ -2518,22 +2518,22 @@
25182518
},
25192519
"advanced": {
25202520
"load": {
2521-
"male": 6,
2522-
"female": 4
2521+
"male": 9,
2522+
"female": 6
25232523
},
25242524
"reps": 80
25252525
},
25262526
"intermediate_plus": {
25272527
"load": {
2528-
"male": 6,
2529-
"female": 4
2528+
"male": 9,
2529+
"female": 6
25302530
},
25312531
"reps": 80
25322532
},
25332533
"intermediate": {
25342534
"load": {
2535-
"male": 6,
2536-
"female": 4
2535+
"male": 9,
2536+
"female": 6
25372537
},
25382538
"reps": 60
25392539
},

‎spec/programming.md‎

Lines changed: 4 additions & 4 deletions
Original file line numberDiff line numberDiff line change
@@ -384,10 +384,10 @@ Note: `advanced_plus` and `advanced` Pull-up entries repeat the Rx reps value ex
384384
"unit": "kg",
385385
"scaling": {
386386
"advanced_plus": { "load": { "male": 9, "female": 6 } },
387-
"advanced": { "load": { "male": 6, "female": 4 } },
388-
"intermediate_plus": { "load": { "male": 6, "female": 4 } },
389-
"intermediate": { "load": { "male": 6, "female": 4 }, "reps": 12 },
390-
"beginner_plus": { "load": { "male": 4, "female": 3 }, "reps": 12 },
387+
"advanced": { "load": { "male": 9, "female": 6 } },
388+
"intermediate_plus": { "load": { "male": 9, "female": 6 } },
389+
"intermediate": { "load": { "male": 9, "female": 6 }, "reps": 12 },
390+
"beginner_plus": { "load": { "male": 6, "female": 4 }, "reps": 12 },
391391
"beginner": { "load": { "male": 4, "female": 3 }, "reps": 10 }
392392
}
393393
},

‎spec/wod-generation.md‎

Lines changed: 1 addition & 1 deletion
Original file line numberDiff line numberDiff line change
@@ -102,7 +102,7 @@ All Rx loads are derived from benchmark 1RM data. The percentage depends on rep
102102

103103
- **Barbell**: All loads in multiples of 5 kg. Never use imperial-converted numbers (43, 61, etc.)
104104
- **Kettlebell**: Standard sizes only: 6, 8, 12, 16, 20, 24, 28, 32 kg. Rx male 32, female 24. All KB swings are Russian (to eye level). Never American.
105-
- **Wall Ball**: Standard sizes only: 3, 4, 6, 9 kg. Rx male 9, female 6.
105+
- **Wall Ball**: Standard sizes only: 3, 4, 6, 9 kg. Rx male 9, female 6. Int and up always 9/6. Beg+ = 6/4, Beg = 4/3.
106106
- **Box**: Heights: 30, 40, 50, 60 cm. Rx male 60, female 50.
107107

108108
### Scaling Rules

‎website/public/data/metcons.json‎

Lines changed: 20 additions & 20 deletions
Original file line numberDiff line numberDiff line change
@@ -563,8 +563,8 @@
563563
},
564564
"intermediate": {
565565
"load": {
566-
"male": 6,
567-
"female": 4
566+
"male": 9,
567+
"female": 6
568568
},
569569
"reps": 12
570570
},
@@ -1334,8 +1334,8 @@
13341334
},
13351335
"intermediate": {
13361336
"load": {
1337-
"male": 6,
1338-
"female": 4
1337+
"male": 9,
1338+
"female": 6
13391339
},
13401340
"reps": 12
13411341
},
@@ -1597,8 +1597,8 @@
15971597
},
15981598
"intermediate": {
15991599
"load": {
1600-
"male": 6,
1601-
"female": 4
1600+
"male": 9,
1601+
"female": 6
16021602
},
16031603
"reps": 25
16041604
},
@@ -1695,8 +1695,8 @@
16951695
},
16961696
"intermediate": {
16971697
"load": {
1698-
"male": 6,
1699-
"female": 4
1698+
"male": 9,
1699+
"female": 6
17001700
},
17011701
"reps": 25
17021702
},
@@ -2291,21 +2291,21 @@
22912291
},
22922292
"advanced": {
22932293
"load": {
2294-
"male": 6,
2295-
"female": 4
2294+
"male": 9,
2295+
"female": 6
22962296
}
22972297
},
22982298
"intermediate_plus": {
22992299
"load": {
2300-
"male": 6,
2301-
"female": 4
2300+
"male": 9,
2301+
"female": 6
23022302
},
23032303
"reps": 10
23042304
},
23052305
"intermediate": {
23062306
"load": {
2307-
"male": 6,
2308-
"female": 4
2307+
"male": 9,
2308+
"female": 6
23092309
},
23102310
"reps": 10
23112311
},
@@ -2518,22 +2518,22 @@
25182518
},
25192519
"advanced": {
25202520
"load": {
2521-
"male": 6,
2522-
"female": 4
2521+
"male": 9,
2522+
"female": 6
25232523
},
25242524
"reps": 80
25252525
},
25262526
"intermediate_plus": {
25272527
"load": {
2528-
"male": 6,
2529-
"female": 4
2528+
"male": 9,
2529+
"female": 6
25302530
},
25312531
"reps": 80
25322532
},
25332533
"intermediate": {
25342534
"load": {
2535-
"male": 6,
2536-
"female": 4
2535+
"male": 9,
2536+
"female": 6
25372537
},
25382538
"reps": 60
25392539
},

0 commit comments

Comments
 (0)