{
  "opengym_plan": 1,
  "exported": "2026-11-08",
  "name": "Twenty minutes for desk backs",
  "unit": "kg",
  "week": {
    "1": [
      "r0"
    ],
    "3": [
      "r0"
    ],
    "5": [
      "r0"
    ]
  },
  "routines": [
    {
      "id": "r0",
      "name": "Reset",
      "emoji": "figureStrength",
      "ex": [
        {
          "id": "1053",
          "sets": 2,
          "mode": "time",
          "sec": 45,
          "restSec": 15,
          "note": "Each side."
        },
        {
          "id": "1241",
          "sets": 3,
          "reps": 10,
          "restSec": 30
        },
        {
          "id": "0276",
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          "reps": 10,
          "restSec": 30
        },
        {
          "id": "2471",
          "sets": 3,
          "reps": 15,
          "restSec": 30
        },
        {
          "id": "0715",
          "sets": 2,
          "mode": "time",
          "sec": 30,
          "restSec": 20
        },
        {
          "id": "4553",
          "sets": 2,
          "reps": 8,
          "restSec": 30
        }
      ]
    }
  ],
  "customEx": [],
  "from": "openGym"
}