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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

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data/metcons.json

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},
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"intermediate": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 12
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},
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},
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"intermediate": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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"reps": 12
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},
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},
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"intermediate": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 25
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},
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},
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"intermediate": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 25
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},
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},
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"advanced": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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}
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},
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"intermediate_plus": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 10
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},
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"intermediate": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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"reps": 10
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},
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},
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"advanced": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 80
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},
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"intermediate_plus": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 80
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},
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"intermediate": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 60
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},

spec/programming.md

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"unit": "kg",
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"scaling": {
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"advanced_plus": { "load": { "male": 9, "female": 6 } },
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"advanced": { "load": { "male": 6, "female": 4 } },
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"intermediate_plus": { "load": { "male": 6, "female": 4 } },
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"intermediate": { "load": { "male": 6, "female": 4 }, "reps": 12 },
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"beginner_plus": { "load": { "male": 4, "female": 3 }, "reps": 12 },
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"advanced": { "load": { "male": 9, "female": 6 } },
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"intermediate_plus": { "load": { "male": 9, "female": 6 } },
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"intermediate": { "load": { "male": 9, "female": 6 }, "reps": 12 },
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"beginner_plus": { "load": { "male": 6, "female": 4 }, "reps": 12 },
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"beginner": { "load": { "male": 4, "female": 3 }, "reps": 10 }
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}
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},

spec/wod-generation.md

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- **Barbell**: All loads in multiples of 5 kg. Never use imperial-converted numbers (43, 61, etc.)
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- **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.
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- **Wall Ball**: Standard sizes only: 3, 4, 6, 9 kg. Rx male 9, female 6.
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- **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.
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- **Box**: Heights: 30, 40, 50, 60 cm. Rx male 60, female 50.
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### Scaling Rules

website/public/data/metcons.json

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},
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"intermediate": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 12
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},
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},
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"intermediate": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 12
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},
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},
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"intermediate": {
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"load": {
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 25
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},
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},
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"intermediate": {
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"load": {
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"female": 4
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"female": 6
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"reps": 25
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},
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},
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"advanced": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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}
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},
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"intermediate_plus": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 10
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},
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"intermediate": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 10
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},
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},
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"advanced": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 80
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},
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"intermediate_plus": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 80
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},
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"intermediate": {
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"load": {
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"male": 6,
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"female": 4
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"male": 9,
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"female": 6
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},
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"reps": 60
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},

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