{"id":476,"date":"2026-09-01T09:26:26","date_gmt":"2026-09-01T05:56:26","guid":{"rendered":"https:\/\/multiadam.com\/program\/3-part-strength-conditioning-%d8%a8%d8%b1%d9%86%d8%a7%d9%85%d9%87-%d8%b3%d9%87%d8%a8%d8%ae%d8%b4%db%8c-%d9%82%d8%af%d8%b1%d8%aa-%d9%88-%da%a9%d8%a7%d9%86%d8%af%db%8c%d8%b4%d9%86\/"},"modified":"2026-09-01T09:26:26","modified_gmt":"2026-09-01T05:56:26","slug":"3-part-strength-conditioning-%d8%a8%d8%b1%d9%86%d8%a7%d9%85%d9%87-%d8%b3%d9%87%d8%a8%d8%ae%d8%b4%db%8c-%d9%82%d8%af%d8%b1%d8%aa-%d9%88-%da%a9%d8%a7%d9%86%d8%af%db%8c%d8%b4%d9%86","status":"publish","type":"ma_program","link":"https:\/\/multiadam.com\/en\/program\/3-part-strength-conditioning-%d8%a8%d8%b1%d9%86%d8%a7%d9%85%d9%87-%d8%b3%d9%87%d8%a8%d8%ae%d8%b4%db%8c-%d9%82%d8%af%d8%b1%d8%aa-%d9%88-%da%a9%d8%a7%d9%86%d8%af%db%8c%d8%b4%d9%86\/","title":{"rendered":"3-Part Strength &#038; Conditioning \u2014 \u0628\u0631\u0646\u0627\u0645\u0647 \u0633\u0647\u200c\u0628\u062e\u0634\u06cc \u0642\u062f\u0631\u062a \u0648 \u06a9\u0627\u0646\u062f\u06cc\u0634\u0646\u06cc\u0646\u06af"},"content":{"rendered":"<div class=\"ma-v72-program-public\">\n<h2>Part 1 \u2014 Warm-up \u00b7 3 Rounds<\/h2>\n<ul>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/jumping-jacks\/\">Jumping Jack \u2014 15 \u2197<\/a><\/li>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/front-jumping-jacks\/\">Front Jumping Jack \u2014 15 \u2197<\/a><\/li>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/high-knees\/\">High Knees \u2014 15 \u2197<\/a><\/li>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/deadlift\/\">Deadlift \u2014 15 \u2197<\/a><\/li>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/bear-walk\/\">Bear Walk \u2014 1 Round \u2197<\/a><\/li>\n<\/ul>\n<h2>Part 2 \u2014 25 min AMRAP<\/h2>\n<ul>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/trx-t\/\">TRX T \u2014 12 \u2197<\/a><\/li>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/trx-y\/\">TRX Y \u2014 12 \u2197<\/a><\/li>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/parallel-bar-dip\/\">Parallel \u2014 Max \u2197<\/a><\/li>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/dumbbell-pullover\/\">DB Pullover \u2014 15 \u2197<\/a><\/li>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/banded-triceps-extension\/\">Banded Triceps Extension \u2014 20 \u2197<\/a><\/li>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/dumbbell-hammer-curl\/\">DB Hammer Curl \u2014 12 \u2197<\/a><\/li>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/farmer-carry\/\">Farmer\u2019s Carry KB \u2014 60 m \u2197<\/a><\/li>\n<\/ul>\n<h2>Part 3 \u2014 25 min AMRAP<\/h2>\n<ul>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/back-squat\/\">Back Squat \u2014 12 \/ 10 \/ 8 \/ 6 \u2197<\/a><\/li>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/calf-raise\/\">Calf Raise \u2014 25 \u2197<\/a><\/li>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/jump-squat\/\">Jump Squat \u2014 10 \u2197<\/a><\/li>\n<li><a href=\"https:\/\/multiadam.com\/en\/exercises\/reverse-calf-raise\/\">Reverse Calf Raise \u2014 25 \u2197<\/a><\/li>\n<\/ul>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Part 1 \u2014 Warm-up \u00b7 3 Rounds Jumping Jack \u2014 15 \u2197 Front Jumping Jack \u2014 15 \u2197 High Knees \u2014 15 [&hellip;]<\/p>\n","protected":false},"featured_media":0,"template":"","class_list":["post-476","ma_program","type-ma_program","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/ma_program\/476","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/ma_program"}],"about":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/types\/ma_program"}],"wp:attachment":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/media?parent=476"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}