- During the program participants get two breaks. Beginners get four breaks of 1 minute instead of two
- The program shouldn’t begin or end with breaks
- Beginners should do a maximum of 1 handstand practise during the WOD
- Jumping jacks, jumping rope and short sprints are cardio exercises and should not follow after each other
- The gym has limited space for the rings and pullups, a maximum of 2 participants may do either one of these exercises (ring + pull up combined max 2)
- Docker
- Or PHP 7.3 to run locally
-
Clone this repo and enter it
-
Build docker image (For docker usage)
$ docker build -t wod .
- Install dependencies
Local
$ composer install
Or with docker
$ docker run --rm --volume $(pwd):/app -it wod composer install
Local
$ php wod.php
Or Docker
$ docker run --rm --volume $(pwd):/app -it wod
$ vendor/bin/phpunit
$ vendor/bin/phpunit --coverage-html coverage/
$ vendor/bin/phpunit --testdox
Docker
$ docker run --rm --volume $(pwd):/app -it wod vendor/bin/phpunit
vendor/bin/phpstan analyse
Starting the workout with Camille, Michael, Tom (beginner), Tim, Erik, Lars, Mathijs (beginner)
00:00 - 01:00 | Camille will do Push ups | Michael will do Jumping rope | Tom (beginer) will do Short sprints | Tim will do Back squats | Erik will do Pull ups | Lars will do Jumping jacks | Mathijs (beginer) will do Rings
01:00 - 02:00 | Camille will do Push ups | Michael will do Back squats | Tom (beginer) will take a Break | Tim will do Pull ups | Erik will take a Break | Lars will do Pull ups | Mathijs (beginer) will do Back squats
02:00 - 03:00 | Camille will do Jumping jacks | Michael will do Handstand practice | Tom (beginer) will do Short sprints | Tim will do Pull ups | Erik will take a Break | Lars will do Jumping rope | Mathijs (beginer) will do Back squats
03:00 - 04:00 | Camille will do Push ups | Michael will do Front squats | Tom (beginer) will do Push ups | Tim will do Short sprints | Erik will do Front squats | Lars will do Push ups | Mathijs (beginer) will do Pull ups
04:00 - 05:00 | Camille will do Jumping jacks | Michael will do Pull ups | Tom (beginer) will do Rings | Tim will do Front squats | Erik will do Handstand practice | Lars will do Handstand practice | Mathijs (beginer) will do Jumping rope
...