Day 1
A) Write a medium workout (10:00-20:00) that uses monostructural, weightlifting, and gymnastics movements.
B) Stretch for 20 minutes.
Day 2
A) Write a sprint workout (less that 4:00) that uses monostructural and gymnastics movements.
B) Work on a weightlifting skill, weakness, or accessory.
Examples: Holds, speed work, tempo work, dumbbell lifts, Olympic lifting drills
C) Stretch for 10 minutes.
Day 3
A) Write a weightlifting strength workout.
Examples: 5×5 Back Squat; 7×1 Snatch; 5×3 Deadlift
B) Work on a gymnastics skill, weakness, or accessory.
Examples: Holds, swings, core work, tempo work, drills
C) Stretch for 10 minutes.
Day 4
A) Write a long workout (20:00 or more) that uses monostructural, weightlifting, and gymnastics movements.
B) Stretch for 15 minutes.
Day 5
A) Write a short workout (4:00-10:00) that uses gymnastics and weightlifting movements.
B) Work on the technique of a monostructural movement.
C) Stretch for 10 minutes.
Definitions
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 