app.fitsky.workout

{
  "$type": "app.fitsky.workout",
  "createdAt": "2026-10-11T21:04:11.993Z",
  "details": {
    "$type": "app.fitsky.workout#strengthDetails",
    "exercises": [
      {
        "name": "Low-Intensity Cardio",
        "sets": [
          {
            "durationSeconds": 300,
            "notes": "Elevate heart rate to 100-135 bpm.",
            "warmup": true
          }
        ],
        "trackingType": "time"
      },
      {
        "name": "Foam Rolling / Lacrosse Ball",
        "sets": [
          {
            "durationSeconds": 120,
            "notes": "Focus on tight areas: quads, lats, calves, pecs, delts, and hamstrings.",
            "warmup": true
          }
        ],
        "trackingType": "time"
      },
      {
        "name": "Front-to-Back Leg Swing",
        "sets": [
          {
            "notes": "12 per leg.",
            "reps": 12,
            "warmup": true
          }
        ],
        "trackingType": "reps"
      },
      {
        "name": "Side-to-Side Leg Swing",
        "sets": [
          {
            "notes": "12 per leg.",
            "reps": 12,
            "warmup": true
          }
        ],
        "trackingType": "reps"
      },
      {
        "name": "Standing Glute Squeeze",
        "sets": [
          {
            "durationSeconds": 15,
            "notes": "Squeeze your glutes as hard as possible.",
            "warmup": true
          }
        ],
        "trackingType": "time"
      },
      {
        "name": "Prone Trap Raise",
        "sets": [
          {
            "notes": "Mind-muscle connection with mid back.",
            "reps": 15,
            "warmup": true
          }
        ],
        "trackingType": "reps"
      },
      {
        "name": "Cable External Rotation",
        "sets": [
          {
            "notes": "15 per side.",
            "reps": 15,
            "warmup": true
          }
        ],
        "trackingType": "reps"
      },
      {
        "name": "Cable Internal Rotation",
        "sets": [
          {
            "notes": "15 per side.",
            "reps": 15,
            "warmup": true
          }
        ],
        "trackingType": "reps"
      },
      {
        "name": "Overhead Shrug",
        "sets": [
          {
            "notes": "Light squeeze on traps at the top.",
            "reps": 15,
            "warmup": true
          }
        ],
        "trackingType": "reps"
      },
      {
        "name": "Dumbbell Incline Press",
        "sets": [
          {
            "reps": 8,
            "warmup": true,
            "weightGrams": 15876
          },
          {
            "notes": "RPE 8 | Rest 2-3 min",
            "reps": 8,
            "warmup": true,
            "weightGrams": 20412
          },
          {
            "notes": "RPE 8 | Rest 2-3 min",
            "reps": 8,
            "weightGrams": 22680
          },
          {
            "notes": "RPE 8 | Rest 2-3 min",
            "reps": 8,
            "weightGrams": 22680
          },
          {
            "notes": "RPE 8 | Rest 2-3 min",
            "reps": 8,
            "weightGrams": 22680
          }
        ],
        "trackingType": "weight-reps"
      },
      {
        "name": "Reverse-Grip Lat Pulldown",
        "sets": [
          {
            "notes": "RPE 8 | Rest 2-3 min | Pull your elbows down against your sides with a shoulder-width grip. | Substitution: Reverse-Grip Assisted Pull-Up.",
            "reps": 5,
            "warmup": true,
            "weightGrams": 24948
          },
          {
            "notes": "RPE 8 | Rest 2-3 min",
            "reps": 8,
            "weightGrams": 45359
          }
        ],
        "trackingType": "weight-reps"
      },
      {
        "name": "Assisted Dip",
        "sets": [],
        "trackingType": "weight-reps"
      },
      {
        "name": "Barbell Bent-Over Row",
        "sets": [],
        "trackingType": "weight-reps"
      },
      {
        "name": "Dumbbell Lateral Raise",
        "sets": [],
        "trackingType": "weight-reps"
      },
      {
        "name": "Seated Face Pull",
        "sets": [],
        "trackingType": "weight-reps"
      },
      {
        "name": "Hammer Curl",
        "sets": [],
        "trackingType": "weight-reps"
      }
    ]
  },
  "duration": 2283,
  "planUri": "at://did:plc:3u3pfnao6uue6uh3x65bpo7l/app.fitsky.workoutPlan/7zlrwfjh57ykb",
  "startedAt": "2026-10-11T21:02:43.974Z",
  "status": "active",
  "title": "Fundamentals Upper/Lower — Strength Base — Upper Body #2",
  "type": "weightlifting",
  "visibility": {
    "calories": "public",
    "cardioZones": "private",
    "details": "public",
    "heartRate": "private",
    "notes": "public",
    "steps": "public"
  }
}

did:plc:3u3pfnao6uue6uh3x65bpo7l | at://did:plc:3u3pfnao6uue6uh3x65bpo7l/app.fitsky.workout/3mxmvnlnsus2o