{
		"workouts": {
				"bodyweight": {
						"warmup": [
								{
										"name": "Shoulder Band Warm-up",
										"reps": 1,
										"load": 60,
										"load_unit": "s"
								},
								{
										"name": "Squat Sky Reaches",
										"reps": 10,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "GMB Wrist Prep",
										"reps": 1,
										"load": 60,
										"load_unit": "s"
								},
								{
										"name": "Dead Bugs",
										"reps": 10,
										"load": 0,
										"load_unit": "g"
								}
						],
						"skill_work": [
								{
										"name": "Handstand Practice",
										"reps": 1,
										"load": 300,
										"load_unit": "s"
								},
								{
										"name": "Support Practice",
										"reps": 1,
										"load": 300,
										"load_unit": "s"
								}
						],
						"main_workout": [
								{
										"name": "Pull-up Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Pull-up Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Pull-up Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Dip Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Dip Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Dip Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Squat Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Squat Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Squat Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Hinge Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Hinge Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Hinge Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Row Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Row Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Row Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Push-up Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Push-up Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								},
								{
										"name": "Push-up Progression",
										"reps": 8,
										"load": 0,
										"load_unit": "g"
								}
						]
				},
				"running": {
						"warmup": [
								{
										"name": "Light Jog",
										"reps": 1,
										"load": 300,
										"load_unit": "s"
								},
								{
										"name": "Dynamic Stretching",
										"reps": 1,
										"load": 180,
										"load_unit": "s"
								},
								{
										"name": "High Knees",
										"reps": 20,
										"load": 0,
										"load_unit": "m"
								},
								{
										"name": "Butt Kicks",
										"reps": 20,
										"load": 0,
										"load_unit": "m"
								}
						],
						"skill_work": [
								{
										"name": "Drills - A-Skip",
										"reps": 1,
										"load": 60,
										"load_unit": "s"
								},
								{
										"name": "Drills - B-Skip",
										"reps": 1,
										"load": 60,
										"load_unit": "s"
								}
						],
						"main_workout": [
								{
										"name": "Sprint",
										"reps": 1,
										"load": 400,
										"load_unit": "m"
								},
								{
										"name": "Sprint",
										"reps": 1,
										"load": 400,
										"load_unit": "m"
								},
								{
										"name": "Sprint",
										"reps": 1,
										"load": 400,
										"load_unit": "m"
								},
								{
										"name": "Tempo Run",
										"reps": 1,
										"load": 800,
										"load_unit": "m"
								},
								{
										"name": "Tempo Run",
										"reps": 1,
										"load": 800,
										"load_unit": "m"
								},
								{
										"name": "Tempo Run",
										"reps": 1,
										"load": 800,
										"load_unit": "m"
								},
								{
										"name": "Easy Run",
										"reps": 1,
										"load": 1000,
										"load_unit": "m"
								},
								{
										"name": "Easy Run",
										"reps": 1,
										"load": 1000,
										"load_unit": "m"
								},
								{
										"name": "Easy Run",
										"reps": 1,
										"load": 1000,
										"load_unit": "m"
								}
						]
				},
				"swimming": {
						"warmup": [
								{
										"name": "Easy Freestyle",
										"reps": 1,
										"load": 200,
										"load_unit": "m"
								},
								{
										"name": "Kick Drill",
										"reps": 1,
										"load": 100,
										"load_unit": "m"
								},
								{
										"name": "Pull Drill",
										"reps": 1,
										"load": 100,
										"load_unit": "m"
								},
								{
										"name": "Catch-up Drill",
										"reps": 1,
										"load": 100,
										"load_unit": "m"
								}
						],
						"skill_work": [
								{
										"name": "Streamline Glides",
										"reps": 10,
										"load": 0,
										"load_unit": "m"
								},
								{
										"name": "Flip Turn Practice",
										"reps": 1,
										"load": 300,
										"load_unit": "s"
								}
						],
						"main_workout": [
								{
										"name": "Freestyle Sprint",
										"reps": 1,
										"load": 50,
										"load_unit": "m"
								},
								{
										"name": "Freestyle Sprint",
										"reps": 1,
										"load": 50,
										"load_unit": "m"
								},
								{
										"name": "Freestyle Sprint",
										"reps": 1,
										"load": 50,
										"load_unit": "m"
								},
								{
										"name": "Backstroke",
										"reps": 1,
										"load": 100,
										"load_unit": "m"
								},
								{
										"name": "Backstroke",
										"reps": 1,
										"load": 100,
										"load_unit": "m"
								},
								{
										"name": "Backstroke",
										"reps": 1,
										"load": 100,
										"load_unit": "m"
								},
								{
										"name": "Individual Medley",
										"reps": 1,
										"load": 200,
										"load_unit": "m"
								},
								{
										"name": "Individual Medley",
										"reps": 1,
										"load": 200,
										"load_unit": "m"
								},
								{
										"name": "Individual Medley",
										"reps": 1,
										"load": 200,
										"load_unit": "m"
								}
						]
				}
		}
}