STEP 1: WARM-UP
Spend 10 to 20 minutes dynamic stretching and warming up movements in the workout before the workout.
STEP 2: WORKOUT
| 5 Day Plan | 4 Day Plan | 3 Day Plan |
|---|---|---|
| 1) Endurance Monostructural – Conditioning | 1) Couplet – Conditioning | 1) Deadlift – Strength |
| 2) Snatch – Strength | 2) 4 or More Movements – Conditioning | 2) Triplet – Conditioning |
| 3) Triplet – Conditioning | 3) Press – Strength | 3) Couplet – Conditioning |
| 4) Couplet – Conditioning | 4) Triplet – Conditioning | |
| 5) Singlet – Conditioning |
STEP 3: COOL DOWN
Spend 10 to 20 minutes static stretching after the workout.
GLOSSARY
4 of More Movements – 4 or more movements performed in a circuit that takes 15 minutes or more
Benchmark — A max lift (1 rep max, 5 rep max, etc.), max effort monostructural (200 m run, 5000 m row, 1 mile run, etc.), or a benchmark workout from CrossFit (open workouts, other benchmarks, or workouts found on BTWB).
Clean and/or Jerk – 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.
Conditioning – Workouts that elevate your heart rate and train muscle endurance
Couplet – 2 movements performed in a circuit that takes ~4-15 minutes total
Deadlift – Mixed Grip Deadlift, Sumo Deadlift, Clean Grip Deadlift, Snatch Grip Deadlift
Dynamic Stretching – lengthening joints and muscles with motion
Endurance – Efforts take more than 15:00
Medium – Efforts take 4:00 to 15:00
Monostructural – Run, Bike, Swim, Row, Ski-Erg
Press – Strict Press, Bench Press, Push Press
Singlet – 1 Movement Workout; Either do 2-3 separate workouts for 2-5 minutes each, or complete 1 workout for 5-10 minutes.
Snatch – Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, Snatch High Pulls, or any other movement that improves the Snatch.
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.)
Squat – Back Squat, Front Squat, Overhead Squat
Static Stretching – lengthening joints and muscles with holds
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.
Triplet – 3 movements performed in a circuit that takes ~8-20 minutes total
320 Gym 