Day 1
Triplet – 3 Movement Workout (Conditioning)
Day 2
Snatch Workout (Strength)
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.
Day 3 (Benchmark)
Monostructural Endurance Benchmark
Monostructural = Run, Bike, Swim, Row
Endurance Duration = Efforts take more than 15:00
Benchmark = Choose a “Monostructural Endurance” workout from Beyond the Whiteboard
Day 4
Squat Workout (Strength)
Back Squat, Front Squat, Overhead Squat
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.
Day 5
Couplet – 2 Movement Workout (Conditioning)
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 