{
  "$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
  "version": "1.0.0",
  "plan": {
    "id": "plan_hiit_circuit",
    "name": "HIIT Circuit with Personalization",
    "description": "High intensity interval circuit with smart equipment and injury adaptations",
    "type": "workout",
    "visibility": "template",
    "metadata": {
      "tags": ["hiit", "circuit", "fat_loss", "intermediate"],
      "difficulty": "intermediate",
      "estimated_duration_days": 1,
      "language": "en"
    },
    "goals": [
      {
        "id": "goal_1",
        "type": "primary",
        "category": "endurance",
        "name": "Improve cardiovascular fitness"
      },
      {
        "id": "goal_2",
        "type": "secondary",
        "category": "weight_loss",
        "name": "Burn calories efficiently"
      }
    ],
    "personalization": {
      "inputs": [
        {
          "id": "client_injuries",
          "type": "array",
          "source": "client_profile.injuries",
          "label": "Current Injuries"
        },
        {
          "id": "available_equipment",
          "type": "array",
          "source": "questionnaire",
          "label": "Available Equipment"
        }
      ],
      "rules": [
        {
          "id": "knee_injury_modification",
          "condition": {
            "field": "client_injuries",
            "op": "contains",
            "value": "knee"
          },
          "actions": [
            { "type": "replace_exercise", "from": "jump_squat", "to": "wall_sit", "scope": "plan" },
            { "type": "replace_exercise", "from": "burpees", "to": "modified_burpees", "scope": "plan" }
          ]
        },
        {
          "id": "no_kettlebell_swap",
          "condition": {
            "field": "available_equipment",
            "op": "not_contains",
            "value": "kettlebell"
          },
          "actions": [
            { "type": "replace_exercise", "from": "kettlebell_swing", "to": "dumbbell_swing", "scope": "plan" }
          ]
        }
      ]
    },
    "phases": [
      {
        "id": "phase_1",
        "name": "HIIT Session",
        "order": 1,
        "weeks": [
          {
            "id": "week_1",
            "name": "Week 1",
            "order": 1,
            "days": [
              {
                "id": "day_1",
                "day_of_week": 1,
                "name": "Full Body HIIT Circuit",
                "type": "training",
                "estimated_duration_minutes": 25,
                "blocks": [
                  {
                    "id": "warmup",
                    "type": "warmup",
                    "order": 1,
                    "activities": [
                      {
                        "id": "warmup_1",
                        "type": "cardio",
                        "name": "Jump Rope",
                        "modality": "jump_rope",
                        "prescription": {
                          "type": "continuous",
                          "duration": { "value": 3, "unit": "minutes" },
                          "intensity": { "type": "rpe", "target": { "zone": 4 } }
                        }
                      }
                    ]
                  },
                  {
                    "id": "circuit",
                    "type": "main",
                    "order": 2,
                    "structure": "circuit",
                    "rounds": 4,
                    "rest_between_rounds": { "value": 90, "unit": "seconds" },
                    "activities": [
                      {
                        "id": "circ_1",
                        "type": "exercise",
                        "exercise_ref": "kettlebell_swing",
                        "name": "Kettlebell Swings",
                        "prescription": {
                          "type": "time",
                          "duration": { "value": 40, "unit": "seconds" },
                          "rest": { "value": 20, "unit": "seconds" }
                        }
                      },
                      {
                        "id": "circ_2",
                        "type": "exercise",
                        "exercise_ref": "jump_squat",
                        "name": "Jump Squats",
                        "prescription": {
                          "type": "time",
                          "duration": { "value": 40, "unit": "seconds" },
                          "rest": { "value": 20, "unit": "seconds" }
                        }
                      },
                      {
                        "id": "circ_3",
                        "type": "exercise",
                        "exercise_ref": "push_up",
                        "name": "Push-ups",
                        "prescription": {
                          "type": "time",
                          "duration": { "value": 40, "unit": "seconds" },
                          "rest": { "value": 20, "unit": "seconds" }
                        }
                      },
                      {
                        "id": "circ_4",
                        "type": "exercise",
                        "exercise_ref": "burpees",
                        "name": "Burpees",
                        "prescription": {
                          "type": "time",
                          "duration": { "value": 40, "unit": "seconds" },
                          "rest": { "value": 20, "unit": "seconds" }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      }
    ]
  }
}