Day 1
Monostructural Sprint Workout (Conditioning)
Monostructural = Run, Bike, Swim, Row
Sprint = Efforts take less than 4:00 and are done in intervals (4 x 800m Run, Rest 2:00; 6 x 500m Row, Rest 1:30, etc.)
Day 2
Clean and/or Jerk Workout (Strength)
Hang Clean, Full Clean, Power Clean, Squat Clean, Push Jerk, Split Jerk, etc.
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.
Day 3
Couplet – 2 Movement Workout (Conditioning)
Day 4
Squat Workout (Strength)
Front Squat, Back Squat, Overhead Squat
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.
Day 5 (Benchmark)
4 or More Movement Benchmark (Conditioning)
Benchmark = Choose a “Long” or “Chipper” workout that includes 4 or more movements from Beyond the Whiteboard
Warm-up and Cool Down
Warm-up: Spend 10 to 20 minutes dynamic stretching and warming up movements in the workout before the workout.
Cool Down: Spend 10 to 20 minutes static stretching after the workout.
320 Gym 