main_workout_file.py

main_workout_data = [
    {"exercise": "100m Medball Shoulder Run\n15 Situps\n200m Medball Shoulder Run\n15 Press Ups\n300m Medball "
                 "Shoulder Run\n15 Wall Balls\n400m Medball Shoulder Run\n15 Burpees"},
    {"exercise": "5 Rounds:\nMinute 1 - 15 Cal Assault Bike\nMinute 2 - 15 DB Deadlifts\nMinute 3 - 20 Box Step "
                 "Ups\nMinute 4 - 45 Second Bike\nMinute 5 - 10 DB Thrusters\nMinute 6 - Rest"},
    {"exercise": "8 Minutes:\n20 Barbell Push Press\n5 TTB\n15 Barbell Push Press\n10 TTB\n10 Barbell Push Press\n15 "
                 "TTB\n5 Barbell Push Press\n20 TTB"},
    {"exercise": "AMRAP 22:\n1000m Row\n5 DB Hang Clean and Jerk\n750m Row\n10 DB Hang Clean and Jerk\n500m Row\n15 "
                 "DB Hang Clean and Jerk\n250m Row\n20 DB Hang Clean and Jerk"},
    {"exercise": "\n\n1. AMRAP 2 Minutes:\n15 Cal Row Then Max DB Thrusters\n1 Minute Rest\n2. AMRAP 2 Minutes:\n12 "
                 "Burpees Then Max Wall Balls\n1 Minute Rest\n3. AMRAP 2 Minutes:\n15 Cal Bike Then Max Push Ups\n1 "
                 "Minute Rest\n4. AMRAP 2 Minutes:\n10 DB Thrusters ThenMax Cals on Rower\n1 Minute Rest\n5. AMRAP 2 "
                 "Minutes:\n20 Wall Balls Then Max Burpees\n1 Minute Rest\n6. AMRAP 2 Minutes:\n20 Push Ups Then Max "
                 "Cals on Bike"},
    {"exercise": "AMRAP 24:\n25 Cal Ski\n15 x HR Press ups\n25 cal row\n30 x KB Swing\n25 cal C2 bike\n15 x DB Hang "
                 "cleans\n25 cal curve runner\n15 BBJ's\n3 mins rest"},
    {"exercise": "24 min time cap:\n3 x 10 reps(rest for workout time):\nSDHP\nGoblet squats\nKB Swing\nCal row\nHang "
                 "power cleans\nBar hop burpees\nCal ski\n7 x Knee tucks\n15kg Plate sit ups"},
    {"exercise": "EMOM 12\n12 x Shoulder press\n8 x Pull ups\n50m Suitcase carry ES\n3 mins rest\n5 Rouds(Any CV "
                 "kit):\n2 mins green 6/10\n1 min red 10/10\n1 min rest"},
    {"exercise": "12 min time cap:\n25 Cal row\n25 x Hang clean & jerk\n25 x Plate Sit ups\nMax Cal ski\n2 mins "
                 "rest\n12 min time cap:\n30 Cal C2 bike\n20 x Hang squat cleans\n20 x BBJ's\nMax Cals curve runner"},
    {"exercise": "Pairs: Mins 1 - 12 YGIG 3 Rounds:\n1) 8 x BBJ's + 8 x DB Hang clean\n2) 40 x KB OH Swing\nFinish "
                 "time with max cals C2 bike\nMins 13 - 24:\n40 x KB OH Swings\nThen:\n3 rounds YGIG:\n8 x DB hang "
                 "clean and jerk + 8 BBJ's\nFinish time: Max Cals curve runner"},
    {"exercise": "EMOM 12:\n10 x DB Push press\n8 x T2B/Knees to Elbow\n20 x Side plank hip drops ES\n3 mins rest\n15 "
                 "mins:\n2 mins green 6/10\n1 min red 10/10\n1 min rest\n"},
    {"exercise": "24 min time cap:\n1. Burpee Pullup Burpee\n2. KB Cluster\n3. KB SDHP\n4. Sit Stand Slam\n5. Box "
                 "jump overs\n6. T2B/K2E\n7. KB Goblet Squat\n8. HR push ups\n9. KB oH Swing\n10. Cal ski\n11. Wall "
                 "balls\n12. KB Step up"},
    {"exercise": "EMOM 12\n16 Single Arm OH Press\n5 sec Hold Barbell Heaves x 10\n15 x Reverse Crunches + 20 x Toe "
                 "Touch\n5 Rounds CV:\n60 Sec Max effort\n2 mins rest"},
    {"exercise": "4 Rounds\nGreen and Red:\n2 mins 6/10\n1 min 10/10\n60 Sec rest"},
    {"exercise": "1 x Burpee Pull up Burpee\n2 x KB Cluster\n3 x KB SDHP\n4 x Sit Stand Slam\n5 x Box Jumps Over\n6 x "
                 "T2B or K2E\n7 x KB Goblet Squat\n8 x HR Press ups\n9 x OH KBS\n10 Cal Ski\n11 x Wall Balls\n12 x KB "
                 "Step Up"},
    {"exercise": "15 min CV\n5 Rounds:\n60 Sec Max Effort\n2 mins rest"},
    {"exercise": "12 min time:\n25 Cal Bike\n25 x DB Hang Squat Cleans\n25 x Burpee over Box\n15 Sit Stand Slam\n "
                 "15 x Plate Sit ups\nMax Cals Air bike for remaining time"},
]