5 Day Week
Day 1
“Murph”
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
Partition reps however you like.
Day 2
Primary: Weightlifting Workout
Secondary: Monostructural + Gymnastics Workout
Day 3
Program Your Own Workout Day
Day 4
Primary: Gymnastics + Weightlifting Workout
Secondary: Monostructural Workout
Day 5
Primary: Gymnastics Workout
Secondary: Monostructural + Weightlifting Workout
4 Day Week
Day 1
“Murph”
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
Partition reps however you like.
Day 2
Primary: Monostructural + Gymnastics Workout
Secondary: Weightlifting Workout
Day 3
Primary: Monostructural Workout
Secondary: Gymnastics + Weightlifting Workout
Day 4
Program Your Own Workout Day
3 Day Week
Day 1
“Murph”
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
Partition reps however you like.
Day 2
Primary: Monostructural Workout
Secondary: Gymnastics + Weightlifting Workout
Day 3
Primary: Gymnastics Workout
Secondary: Monostructural + Weightlifting Workout
Definitions
Primary: The more difficult of the two workouts; should be completed first and should have a high level of intensity.
Secondary: The less intense of the two workouts; should be completed second. Use whatever intensity you can after the first workout.
Monostructural: Movements that are primarily limited by cardiovascular fatigue. Possible movements: run, bike, row, ski-erg, swim, jump rope (single or double), box jumps, burpees, wall balls.
Gymnastics: Movements that use your own bodyweight and are primarily limited by muscle endurance. Possible movements: push-ups, pull-ups, dips, handstand push-up, handstand walking, muscle-ups, toes-to-bar, sit-up, gymnastics holds, air squats, single-leg squats, walking lunges.
Weightlifting: Movements that use external weight and are primarily limited by strength and strength endurance. Possible movements: cleans, presses, jerks, snatches, squats, lunges, carries, deadlifts, thrusters.
Programming template inspired by:
320 Gym 