{
  "opengym_plan": 1,
  "exported": "2026-11-08",
  "name": "One kettlebell, three days",
  "unit": "kg",
  "week": {
    "1": [
      "r0"
    ],
    "3": [
      "r1"
    ],
    "5": [
      "r0"
    ]
  },
  "routines": [
    {
      "id": "r0",
      "name": "Swing day",
      "emoji": "figureStrength",
      "ex": [
        {
          "id": "0549",
          "sets": 5,
          "reps": 15,
          "restSec": 60
        },
        {
          "id": "0534",
          "sets": 4,
          "reps": 10,
          "restSec": 90
        },
        {
          "id": "0540",
          "sets": 3,
          "reps": 8,
          "restSec": 90,
          "note": "Each side."
        },
        {
          "id": "0541",
          "sets": 3,
          "reps": 10,
          "restSec": 60,
          "note": "Each side."
        }
      ]
    },
    {
      "id": "r1",
      "name": "Get-up day",
      "emoji": "figureStrength",
      "ex": [
        {
          "id": "4057",
          "sets": 3,
          "reps": 3,
          "restSec": 90,
          "note": "Each side, slowly. It is a lift, not a race."
        },
        {
          "id": "3322",
          "sets": 3,
          "reps": 12,
          "restSec": 90
        },
        {
          "id": "3732",
          "sets": 3,
          "reps": 10,
          "restSec": 60
        },
        {
          "id": "0554",
          "sets": 2,
          "reps": 6,
          "restSec": 60
        },
        {
          "id": "1568",
          "sets": 3,
          "reps": 10,
          "restSec": 60
        }
      ]
    }
  ],
  "customEx": [],
  "from": "openGym"
}