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OneMuppetOneMuppet
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Merge pull request #2 from OpenProgression/feature/programming-metcon-scaling
Merging metcon library with calibrated scaling
2 parents 0c53015 + 00883d4 commit 2920dc3

8 files changed

Lines changed: 794 additions & 547 deletions

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‎data/metcons.json‎

Lines changed: 166 additions & 180 deletions
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‎data/sessions.json‎

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@@ -4,25 +4,28 @@
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{
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"date": "2026-02-24",
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"title": "Monday — Heavy Lower + Sprint",
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"estimatedMinutes": 57,
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"estimatedMinutes": 48,
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"warmup": {
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"notes": "3 rounds:\n200m row\n10 PVC pass-throughs\n10 air squats\n10 push-up to down dog",
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"durationMinutes": 10
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},
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"strength": [
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{
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"movement": "Back Squat",
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"scheme": "5x3",
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"prescription": "Build to a heavy 3",
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"notes": "Rest 2:00 between sets. Start at ~60% and add weight each set."
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},
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{
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"movement": "Strict Weighted Pull-up",
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"scheme": "4x3",
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"prescription": "Build across",
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"notes": "Add weight each set. Use a dumbbell between feet or belt. Scale to strict pull-ups if needed."
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}
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],
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"strength": {
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"durationMinutes": 18,
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"movements": [
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{
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"movement": "Back Squat",
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"scheme": "5x3",
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"prescription": "Build to a heavy 3",
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"notes": "Rest 2:00 between sets. Start at ~60% and add weight each set."
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},
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{
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"movement": "Strict Weighted Pull-up",
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"scheme": "4x3",
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"prescription": "Build across",
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"notes": "Add weight each set. Use a dumbbell between feet or belt. Scale to strict pull-ups if needed."
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}
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]
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},
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"metcon": "OP-001",
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"accessory": {
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"notes": "3x15 GHD hip extensions\n3x20 banded pull-aparts\n2x30s dead hang",
@@ -32,19 +35,22 @@
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{
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"date": "2026-02-25",
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"title": "Tuesday — Engine",
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"estimatedMinutes": 55,
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"estimatedMinutes": 48,
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"warmup": {
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"notes": "5 min easy row\nThen 2 rounds:\n10 KB deadlifts\n10 leg swings each side\n5 inchworms",
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"durationMinutes": 12
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"durationMinutes": 10
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},
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"strength": {
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"durationMinutes": 10,
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"movements": [
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{
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"movement": "Handstand Hold / Walk",
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"scheme": "Skill: 10 min",
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"prescription": "Accumulate 2-3 min total inverted time",
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"notes": "Not for score. Wall walks for beginners, freestanding attempts for advanced. Focus on body position and balance."
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}
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]
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},
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"strength": [
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{
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"movement": "Handstand Hold / Walk",
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"scheme": "Skill: 10 min",
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"prescription": "Accumulate 2-3 min total inverted time",
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"notes": "Not for score. Wall walks for beginners, freestanding attempts for advanced. Focus on body position and balance."
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}
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],
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"metcon": "OP-002",
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"accessory": {
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"notes": "3x20 hollow rocks\n2x30s L-sit hold",
@@ -54,25 +60,28 @@
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{
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"date": "2026-02-26",
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"title": "Wednesday — Press & Grind",
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"estimatedMinutes": 55,
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"estimatedMinutes": 50,
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"warmup": {
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"notes": "3 rounds:\n5 push-ups\n10 ring rows\n15 band pull-aparts\n10 PVC strict press",
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"durationMinutes": 8
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},
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"strength": [
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{
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"movement": "Strict Press",
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"scheme": "4x5",
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"prescription": "@ 70% 1RM",
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"notes": "Same weight across all sets. Rest 1:30 between sets."
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},
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{
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"movement": "Pendlay Row",
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"scheme": "3x8",
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"prescription": "@ moderate weight — controlled reps",
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"notes": "Strict from the floor each rep. No bounce. Rest 1:30 between sets."
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}
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],
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"strength": {
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"durationMinutes": 16,
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"movements": [
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{
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"movement": "Strict Press",
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"scheme": "4x5",
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"prescription": "@ 70% 1RM",
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"notes": "Same weight across all sets. Rest 1:30 between sets."
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},
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{
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"movement": "Pendlay Row",
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"scheme": "3x8",
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"prescription": "@ moderate weight — controlled reps",
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"notes": "Strict from the floor each rep. No bounce. Rest 1:30 between sets."
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}
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]
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},
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"metcon": "OP-008",
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"accessory": {
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"notes": "3x15 tricep dips\n2x20 banded face pulls",
@@ -82,19 +91,22 @@
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{
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"date": "2026-02-28",
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"title": "Friday — Deadlift & Grind",
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"estimatedMinutes": 57,
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"estimatedMinutes": 55,
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"warmup": {
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"notes": "3 rounds:\n10 good mornings (empty bar)\n10 box step-ups\n10 wrist circles each direction\n5 broad jumps",
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"notes": "3 rounds:\n10 good mornings\n10 box step-ups\n10 wrist circles each direction\n5 broad jumps",
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"durationMinutes": 10
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},
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"strength": [
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{
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"movement": "Deadlift",
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"scheme": "Build to 3RM",
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"prescription": "Build to a 3-rep max",
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"notes": "Reset between reps — no touch-and-go. Start at ~50%, add 5-10% per set. 5-6 working sets total."
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}
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],
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"strength": {
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"durationMinutes": 18,
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"movements": [
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{
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"movement": "Deadlift",
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"scheme": "Build to 3RM",
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"prescription": "Build to a 3-rep max",
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"notes": "Reset between reps — no touch-and-go. Start at ~50%, add 5-10% per set. 5-6 working sets total."
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}
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]
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},
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"metcon": "OP-009",
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"accessory": {
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"notes": "2x30s side plank each side\n2x20 banded pull-aparts",
@@ -104,19 +116,22 @@
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{
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"date": "2026-03-01",
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"title": "Saturday — Weekend Grinder",
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"estimatedMinutes": 57,
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"estimatedMinutes": 52,
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"warmup": {
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"notes": "800m easy jog\nThen 2 rounds:\n10 PVC overhead squats\n10 groiners\n5 strict pull-ups",
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"durationMinutes": 12
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"notes": "800m easy jog\nThen 2 rounds:\n10 PVC overhead squats\n10 90/90 hip switches\n5 strict pull-ups",
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"durationMinutes": 10
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},
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"strength": {
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"durationMinutes": 12,
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"movements": [
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{
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"movement": "Power Clean",
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"scheme": "E90S x 8",
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"prescription": "2 reps per set, build across",
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"notes": "Every 90 seconds for 8 sets. Start light, add weight each set. Focus on speed under the bar."
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}
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]
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},
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"strength": [
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{
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"movement": "Power Clean",
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"scheme": "E90S x 8",
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"prescription": "2 reps per set, build across",
117-
"notes": "Every 90 seconds for 8 sets. Start light, add weight each set. Focus on speed under the bar."
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}
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],
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"metcon": "OP-010",
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"accessory": {
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"notes": "3x20 banded face pulls\n2x30s side plank each side",

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