Execution Modes
Execution modes are series-level fields that define how exercises flow within a series.
| Mode | Description |
|---|---|
SEQUENTIAL | Complete all sets of each exercise before moving on |
CIRCUIT | Cycle through exercises, one set each, repeat |
SUPERSET | Two exercises back to back with minimal rest |
AMRAP | As many rounds as possible within a time window |
FOR_TIME | Complete prescribed work as fast as possible |
INTERVAL | Repeating work/rest structure |
TABATA | 20s work / 10s rest, fixed protocol |
EMOM | Every minute on the minute |
LADDER | Ascending, descending, or pyramid scheme |
CLUSTER | Sub-groups of exercises with internal rest |
SEQUENTIAL
The default mode. Complete all sets of exercise A, then all sets of exercise B.
Use for: Traditional strength training, warm-ups, accessory work.
{
"execution_mode": "SEQUENTIAL",
"exercises": [
{
"exercise_id": "back_squat",
"sets": [
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 5 }, "load": { "type": "fixed", "value": 100, "unit": "kg" }, "rpe": { "type": "fixed", "value": 7 }, "rest_after": { "type": "fixed", "value": 180, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 5 }, "load": { "type": "fixed", "value": 110, "unit": "kg" }, "rpe": { "type": "fixed", "value": 8 }, "rest_after": { "type": "fixed", "value": 180, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 3 }, "load": { "type": "fixed", "value": 120, "unit": "kg" }, "rpe": { "type": "fixed", "value": 9 } }
]
},
{
"exercise_id": "romanian_deadlift",
"sets": [
{ "dimensions": ["reps", "load"], "reps": { "type": "range", "min": 8, "max": 12 }, "load": { "type": "fixed", "value": 80, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 120, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "range", "min": 8, "max": 12 }, "load": { "type": "fixed", "value": 80, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 120, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "range", "min": 8, "max": 12 }, "load": { "type": "fixed", "value": 80, "unit": "kg" } }
]
}
]
}
CIRCUIT
Cycle through exercises round-robin — one set of each exercise per round, then repeat. The rounds field on the series controls how many times to cycle through.
Use for: General conditioning, metabolic training, group classes.
{
"execution_mode": "CIRCUIT",
"rounds": { "type": "fixed", "value": 3 },
"exercises": [
{
"exercise_id": "push_up",
"sets": [
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 15 } },
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 15 } },
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 15 } }
]
},
{
"exercise_id": "back_squat",
"sets": [
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 12 }, "load": { "type": "fixed", "value": 40, "unit": "kg" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 12 }, "load": { "type": "fixed", "value": 40, "unit": "kg" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 12 }, "load": { "type": "fixed", "value": 40, "unit": "kg" } }
]
},
{
"exercise_id": "plank",
"sets": [
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 45, "unit": "s" } },
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 45, "unit": "s" } },
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 45, "unit": "s" } }
]
}
]
}
SUPERSET
Two (or more) exercises performed back to back with minimal rest between them. Rest typically comes after completing one round of all exercises. The rounds field controls how many times to repeat.
Use for: Antagonist pairings (push/pull), time-efficient hypertrophy, pre-exhaust protocols.
{
"execution_mode": "SUPERSET",
"rounds": { "type": "fixed", "value": 3 },
"rest_after": { "type": "fixed", "value": 90, "unit": "s" },
"exercises": [
{
"exercise_id": "bench_press",
"sets": [
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 8 }, "load": { "type": "fixed", "value": 80, "unit": "kg" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 8 }, "load": { "type": "fixed", "value": 80, "unit": "kg" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 8 }, "load": { "type": "fixed", "value": 80, "unit": "kg" } }
]
},
{
"exercise_id": "seated_row",
"sets": [
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 10 }, "load": { "type": "fixed", "value": 60, "unit": "kg" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 10 }, "load": { "type": "fixed", "value": 60, "unit": "kg" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 10 }, "load": { "type": "fixed", "value": 60, "unit": "kg" } }
]
}
]
}
AMRAP
As many rounds as possible within a time cap. The athlete cycles through the exercises continuously, logging how many full rounds they complete.
Use for: CrossFit-style conditioning, testing work capacity, time-capped efforts.
{
"execution_mode": "AMRAP",
"rounds": { "type": "amrap" },
"note": "12 minute AMRAP",
"exercises": [
{
"exercise_id": "push_up",
"sets": [
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 15 } }
]
},
{
"exercise_id": "back_squat",
"note": "Use empty barbell or light load",
"sets": [
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 15 }, "load": { "type": "fixed", "value": 20, "unit": "kg" } }
]
},
{
"exercise_id": "rowing_machine",
"sets": [
{ "dimensions": ["calories"], "calories": { "type": "fixed", "value": 15 } }
]
}
]
}
FOR_TIME
Complete the prescribed work as fast as possible. The athlete performs all rounds and exercises, and the score is total time elapsed.
Use for: CrossFit WODs, competitive conditioning, timed challenges.
{
"execution_mode": "FOR_TIME",
"rounds": { "type": "fixed", "value": 3 },
"note": "Complete 3 rounds as fast as possible",
"exercises": [
{
"exercise_id": "run",
"sets": [
{ "dimensions": ["distance"], "distance": { "type": "fixed", "value": 400, "unit": "m" } },
{ "dimensions": ["distance"], "distance": { "type": "fixed", "value": 400, "unit": "m" } },
{ "dimensions": ["distance"], "distance": { "type": "fixed", "value": 400, "unit": "m" } }
]
},
{
"exercise_id": "box_jump",
"sets": [
{ "dimensions": ["reps", "height"], "reps": { "type": "fixed", "value": 15 }, "height": { "type": "fixed", "value": 60, "unit": "cm" } },
{ "dimensions": ["reps", "height"], "reps": { "type": "fixed", "value": 15 }, "height": { "type": "fixed", "value": 60, "unit": "cm" } },
{ "dimensions": ["reps", "height"], "reps": { "type": "fixed", "value": 15 }, "height": { "type": "fixed", "value": 60, "unit": "cm" } }
]
},
{
"exercise_id": "pull_up",
"sets": [
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 10 } },
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 10 } },
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 10 } }
]
}
]
}
INTERVAL
Repeating work/rest structure. Each exercise represents one interval, and rounds controls how many times the full sequence repeats. Rest between intervals is modeled with rest_after on individual sets.
Use for: Running intervals, rowing repeats, cycling efforts, sport-specific conditioning.
{
"execution_mode": "INTERVAL",
"rounds": { "type": "fixed", "value": 6 },
"exercises": [
{
"exercise_id": "run",
"note": "6 x 1km at threshold pace with 90s recovery",
"sets": [
{ "dimensions": ["distance"], "distance": { "type": "fixed", "value": 1, "unit": "km" }, "pace": { "type": "range", "min": 3.8, "max": 4.0, "unit": "min/km" }, "rest_after": { "type": "fixed", "value": 90, "unit": "s" } },
{ "dimensions": ["distance"], "distance": { "type": "fixed", "value": 1, "unit": "km" }, "pace": { "type": "range", "min": 3.8, "max": 4.0, "unit": "min/km" }, "rest_after": { "type": "fixed", "value": 90, "unit": "s" } },
{ "dimensions": ["distance"], "distance": { "type": "fixed", "value": 1, "unit": "km" }, "pace": { "type": "range", "min": 3.8, "max": 4.0, "unit": "min/km" }, "rest_after": { "type": "fixed", "value": 90, "unit": "s" } },
{ "dimensions": ["distance"], "distance": { "type": "fixed", "value": 1, "unit": "km" }, "pace": { "type": "range", "min": 3.8, "max": 4.0, "unit": "min/km" }, "rest_after": { "type": "fixed", "value": 90, "unit": "s" } },
{ "dimensions": ["distance"], "distance": { "type": "fixed", "value": 1, "unit": "km" }, "pace": { "type": "range", "min": 3.8, "max": 4.0, "unit": "min/km" }, "rest_after": { "type": "fixed", "value": 90, "unit": "s" } },
{ "dimensions": ["distance"], "distance": { "type": "fixed", "value": 1, "unit": "km" }, "pace": { "type": "range", "min": 3.8, "max": 4.0, "unit": "min/km" } }
]
}
]
}
TABATA
20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total). A standardized high-intensity interval protocol. Rest between work intervals is modeled with rest_after on each set (omitted on the last round).
Use for: Sprint conditioning, metabolic finishers, cardio equipment intervals.
{
"execution_mode": "TABATA",
"rounds": { "type": "fixed", "value": 8 },
"exercises": [
{
"exercise_id": "stationary_bike",
"sets": [
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 20, "unit": "s" }, "rest_after": { "type": "fixed", "value": 10, "unit": "s" }, "rpe": { "type": "max" } },
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 20, "unit": "s" }, "rest_after": { "type": "fixed", "value": 10, "unit": "s" }, "rpe": { "type": "max" } },
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 20, "unit": "s" }, "rest_after": { "type": "fixed", "value": 10, "unit": "s" }, "rpe": { "type": "max" } },
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 20, "unit": "s" }, "rest_after": { "type": "fixed", "value": 10, "unit": "s" }, "rpe": { "type": "max" } },
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 20, "unit": "s" }, "rest_after": { "type": "fixed", "value": 10, "unit": "s" }, "rpe": { "type": "max" } },
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 20, "unit": "s" }, "rest_after": { "type": "fixed", "value": 10, "unit": "s" }, "rpe": { "type": "max" } },
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 20, "unit": "s" }, "rest_after": { "type": "fixed", "value": 10, "unit": "s" }, "rpe": { "type": "max" } },
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 20, "unit": "s" }, "rpe": { "type": "max" } }
]
}
]
}
Note: rpe is optional here (an effort cue: "max"). Only required dimensions go in the dimensions array; see Dimensions.
EMOM
Every Minute On the Minute. At the start of each minute, perform the prescribed work, then rest for the remainder. With multiple exercises, alternate them across minutes.
Use for: Skill practice under fatigue, pacing work, conditioning with built-in recovery.
{
"execution_mode": "EMOM",
"rounds": { "type": "fixed", "value": 10 },
"note": "Alternating minutes — odd = row, even = jump rope",
"exercises": [
{
"exercise_id": "rowing_machine",
"note": "Odd minutes — row hard",
"sets": [
{ "dimensions": ["distance"], "distance": { "type": "fixed", "value": 200, "unit": "m" } },
{ "dimensions": ["distance"], "distance": { "type": "fixed", "value": 200, "unit": "m" } },
{ "dimensions": ["distance"], "distance": { "type": "fixed", "value": 200, "unit": "m" } },
{ "dimensions": ["distance"], "distance": { "type": "fixed", "value": 200, "unit": "m" } },
{ "dimensions": ["distance"], "distance": { "type": "fixed", "value": 200, "unit": "m" } }
]
},
{
"exercise_id": "jump_rope",
"note": "Even minutes — easy pace",
"sets": [
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 60, "unit": "s" }, "rpe": { "type": "fixed", "value": 3 } },
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 60, "unit": "s" }, "rpe": { "type": "fixed", "value": 3 } },
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 60, "unit": "s" }, "rpe": { "type": "fixed", "value": 3 } },
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 60, "unit": "s" }, "rpe": { "type": "fixed", "value": 3 } },
{ "dimensions": ["duration"], "duration": { "type": "fixed", "value": 60, "unit": "s" }, "rpe": { "type": "fixed", "value": 3 } }
]
}
]
}
LADDER
Ascending, descending, or pyramid rep/load scheme. Each set explicitly states its prescription, allowing full flexibility in how the ladder progresses.
Use for: Rep ladders, ascending/descending schemes, wave loading, density work.
{
"execution_mode": "LADDER",
"rest_after": { "type": "fixed", "value": 60, "unit": "s" },
"exercises": [
{
"exercise_id": "push_up",
"note": "Ascending then descending ladder: 5-10-15-20-15-10-5",
"sets": [
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 5 } },
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 10 } },
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 15 } },
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 20 } },
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 15 } },
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 10 } },
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 5 } }
]
}
]
}
CLUSTER
Sub-groups of exercises using the group field. Exercises within the same group are performed back-to-back, with rest between groups. This enables complex pairing strategies within a single series.
Use for: Complex training pairings, antagonist trisets, advanced programming with multiple sub-circuits.
{
"execution_mode": "CLUSTER",
"rounds": { "type": "fixed", "value": 3 },
"note": "Pair A back to back, then 30s rest, then Pair B, then 120s rest",
"exercises": [
{
"exercise_id": "pull_up",
"group": "pair_a",
"sets": [
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 10 } },
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 10 } },
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 10 } }
]
},
{
"exercise_id": "push_up",
"group": "pair_a",
"sets": [
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 20 }, "rest_after": { "type": "fixed", "value": 30, "unit": "s" } },
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 20 }, "rest_after": { "type": "fixed", "value": 30, "unit": "s" } },
{ "dimensions": ["reps"], "reps": { "type": "fixed", "value": 20 }, "rest_after": { "type": "fixed", "value": 30, "unit": "s" } }
]
},
{
"exercise_id": "bicep_curl",
"group": "pair_b",
"sets": [
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 12 }, "load": { "type": "fixed", "value": 12, "unit": "kg" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 12 }, "load": { "type": "fixed", "value": 12, "unit": "kg" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 12 }, "load": { "type": "fixed", "value": 12, "unit": "kg" } }
]
},
{
"exercise_id": "tricep_pushdown",
"group": "pair_b",
"sets": [
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 15 }, "load": { "type": "fixed", "value": 20, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 120, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 15 }, "load": { "type": "fixed", "value": 20, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 120, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 15 }, "load": { "type": "fixed", "value": 20, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 120, "unit": "s" } }
]
}
]
}
Common Training Patterns
Some popular training patterns don't need their own execution mode — they are naturally expressed through per-set variation within the existing modes.
Drop Set
A drop set is a single exercise where the load decreases each set while reps stay the same (or increase). The key characteristic is no rest between sets — the athlete reduces the weight immediately.
Some systems use a dedicated DROPSET type; in OpenSet this is expressed as a SEQUENTIAL series with decreasing load values and zero or minimal rest_after:
{
"execution_mode": "SEQUENTIAL",
"exercises": [
{
"exercise_id": "leg_extension",
"note": "Drop set — strip weight immediately, no rest",
"sets": [
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 10 }, "load": { "type": "fixed", "value": 60, "unit": "kg" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 10 }, "load": { "type": "fixed", "value": 45, "unit": "kg" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 10 }, "load": { "type": "fixed", "value": 30, "unit": "kg" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "amrap" }, "load": { "type": "fixed", "value": 20, "unit": "kg" }, "note": "Final drop — go to failure" }
]
}
]
}
DROP_SET mode?A drop set is simply a loading pattern — sets with decreasing load. OpenSet's set-level granularity already captures this perfectly. Each set independently specifies its own load and reps. Adding a dedicated mode would be redundant and would reduce flexibility (e.g., you couldn't vary both load and reps across drops).
Pyramid Set
A pyramid combines ascending load (with decreasing reps) followed by descending load (with increasing reps). Like drop sets, this is just a per-set variation pattern.
Ascending pyramid (ramping up):
{
"execution_mode": "SEQUENTIAL",
"exercises": [
{
"exercise_id": "bench_press",
"note": "Ascending pyramid — increase load, decrease reps",
"sets": [
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 12 }, "load": { "type": "fixed", "value": 60, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 90, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 10 }, "load": { "type": "fixed", "value": 70, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 120, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 8 }, "load": { "type": "fixed", "value": 80, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 150, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 6 }, "load": { "type": "fixed", "value": 90, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 180, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 3 }, "load": { "type": "fixed", "value": 100, "unit": "kg" } }
]
}
]
}
Full pyramid (up and back down):
{
"execution_mode": "SEQUENTIAL",
"exercises": [
{
"exercise_id": "back_squat",
"note": "Full pyramid — ramp up then back down",
"sets": [
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 12 }, "load": { "type": "fixed", "value": 60, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 90, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 8 }, "load": { "type": "fixed", "value": 80, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 120, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 5 }, "load": { "type": "fixed", "value": 100, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 180, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 3 }, "load": { "type": "fixed", "value": 110, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 180, "unit": "s" }, "note": "Top set" },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 5 }, "load": { "type": "fixed", "value": 100, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 120, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 8 }, "load": { "type": "fixed", "value": 80, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 90, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 12 }, "load": { "type": "fixed", "value": 60, "unit": "kg" } }
]
}
]
}
PYRAMID mode?For the same reason as drop sets — a pyramid is a loading/rep pattern, not an exercise flow pattern. OpenSet models how exercises flow (execution modes) separately from what each set prescribes (set-level dimensions). This keeps the mode list small and composable. You can even combine pyramids with other modes — e.g., a pyramid inside a SUPERSET by varying the sets of each paired exercise.
Reverse Pyramid (RPT)
Start with the heaviest set first (when you're freshest), then reduce load and increase reps:
{
"execution_mode": "SEQUENTIAL",
"exercises": [
{
"exercise_id": "overhead_press",
"note": "Reverse pyramid — heaviest set first",
"sets": [
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 5 }, "load": { "type": "fixed", "value": 60, "unit": "kg" }, "rpe": { "type": "fixed", "value": 9 }, "rest_after": { "type": "fixed", "value": 180, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 8 }, "load": { "type": "fixed", "value": 52, "unit": "kg" }, "rpe": { "type": "fixed", "value": 8 }, "rest_after": { "type": "fixed", "value": 150, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 12 }, "load": { "type": "fixed", "value": 45, "unit": "kg" }, "rpe": { "type": "fixed", "value": 8 } }
]
}
]
}
Myo Set (Rest-Pause)
A myo set (rest-pause set) is a cluster of short sets on the same exercise, separated by very short rests (e.g. 10–20 seconds). The athlete performs an initial near-failure set, rests briefly, then performs several mini-sets.
Model this as a SEQUENTIAL series with small sets and short rest_after between them:
{
"execution_mode": "SEQUENTIAL",
"exercises": [
{
"exercise_id": "bench_press",
"note": "Myo set — 1 main set, then short rest-pause clusters",
"sets": [
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 12 }, "load": { "type": "fixed", "value": 60, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 20, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 4 }, "load": { "type": "fixed", "value": 60, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 20, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 4 }, "load": { "type": "fixed", "value": 60, "unit": "kg" }, "rest_after": { "type": "fixed", "value": 20, "unit": "s" } },
{ "dimensions": ["reps", "load"], "reps": { "type": "fixed", "value": 4 }, "load": { "type": "fixed", "value": 60, "unit": "kg" } }
]
}
]
}
No special execution mode is needed — the pattern comes from per-set reps, load, and rest, the same way as drop sets and pyramids.