Day 1
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 2
Clean and/or Jerk Workout (Strength)
Hang Clean, Full Clean, Power Clean, Squat Clean, Push Jerk, Split Jerk, or any other movement or combination of movements that improves the Clean and Jerk.
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.
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.
320 Gym 