Day 1
4 or More Movement Workout (Conditioning)
Day 2
Squat Workout (Strength)
Back Squat, Front Squat, and/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.
Day 3
Triplet – 3 Movement Workout (Conditioning)
Day 4
Couplet – 2 Movement Workout (Conditioning)
Day 5
Monostructural Endurance Workout (Conditioning)
Monostructural = Run, Bike, Swim, Row, Ski-Erg
Endurance Duration = Efforts take more than 15:00
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 