Day 1
Monostructural Medium Workout (Conditioning)
Monostructural = Run, Bike, Swim, Row
Medium Duration = Efforts take 4:00 to 15:00
Day 2
Squat Workout (Strength)
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, 1 Set Every 2 Minutes for 10 minutes, etc.
Back Squat, Front Squat, Overhead Squat
Day 3
Triplet – 3 Movement Workout (Conditioning)
Day 4
Couplet Interval – 2 Movement Workout (Conditioning)
Interval = 3-5 rounds with 1-3 minute rest between each round
Day 5
Singlet – 1 Movement Workout (Conditioning)
Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.
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 