Day 1
Triplet – 3 Movement Workout (Conditioning)
Day 2
Couplet – 2 Movement Workout (Conditioning)
Day 3
Monostructural Sprint Workout (Conditioning)
Monostructural = Run, Bike, Swim, Row, Ski-Erg
Sprint = Efforts take less than 4:00 and are done in intervals or as time trials (4 x 800m Run, Rest 2:00; 6 x 500m Row, Rest 1:30, etc. OR 500 m Row Time Trial, 400 m Run Time Trial, etc.)
Day 4
Deadlift Workout (Strength)
Mixed Grip Deadlift, Sumo Deadlift, Clean Grip Deadlift, Snatch Grip Deadlift
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 5
Triplet – 3 Movement Workout (Conditioning) – Possibly Open Day
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 