Feb. 14-20, 2022

Day 1

Monostructural Endurance Workout (Conditioning)

Monostructural = Run, Bike, Swim, Row, Ski-Erg

Endurance Duration = Efforts take more than 15:00

Day 2

Squat Workout (Strength)

Back Squat, Front Squat, or Overhead Squat

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. Complete for quality, not weight.

Day 3

Triplet – 3 Movement Workout (Conditioning)

Day 4

Couplet – 2 Movement Workout (Conditioning)

Day 5

Singlet – 1 Movement Workout (Conditioning)

Either do 2-3 separate workouts for 2-5 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.