40/30/30

40% Conditioning; 30% Lifting; 30% Gymnastics

Conditioning

1) Sprint Conditioning

Write your own workout that uses one of the following formats:

10 x ~:15 of work followed by 1:00 of rest

8 x ~:30 of work followed by 1:30 of rest

6 x ~1:00 of work followed by 2:00 of rest

5 x ~1:30 of work followed by 2:30 of rest

4 x ~2:00 of work followed by 3:00 of rest

2) Short Conditioning

Write your own workout that takes between 4:00 and 10:00 to complete.

3) Medium Conditioning

Write your own workout that takes between 10:00 and 20:00 to complete.

4) Long Conditioning

Write your own workout that takes more than 20:00 to complete.

Lifting

1) Upper

Possible Exercises: Bench Press; Strict Press; Push Press; Barbell Row

Example Reps and Sets: 3×10; 4×8; 5×5; 5×3; 10 Min. EMOM of 3 explosive reps; 5×5 performed at a specific tempo; etc.

2) Squat

Possible Exercises: Back Squat; Front Squat; Overhead Squat

Example Reps and Sets: 3×10; 4×8; 5×5; 5×3; 10 Min EMOM of 3 explosive reps; 5×5 performed at a specific tempo; etc.

3) Pull or Olympic Lift

Possible Pull Exercises: Deadlift; Sumo Deadlift; Snatch Deadlift; Clean Deadlift; Snatch High Pulls; Clean High Pulls

Possible Olympic Lifts: Snatch; Hang Snatch; High Hang Snatch; Power Snatch; Hang Power Snatch; Clean; Hang Clean; High Hang Clean; Power Clean; Split Jerk; Push Jerk; Clean and Jerk; etc.

Example Reps and Sets: Same as squat and upper for deadlifts; 7×3; 7×2; 10×1; etc. for high pulls and olympic lifts

Gymnastics

Example Reps and Sets: 6 x 40-50% Rest 1:00 between; 5 x 50-60% Rest 1:30 between; 4 x 60-70% Rest 2:00 between; 3 x 70-80% Rest 2:30 between; Tabata; etc.

1) Push

Possible Exercises:  Push-ups; Ring Dips; Handstand Push-ups; Strict Handstand Push-ups; Handstand Hold

2) Pull

Possible Exercises: Strict Pull-ups; Ring Rows; Pull-ups; Chest-to-bar Pull-ups

3) Core or High Skill

Possible High Skill Exercises: Bar Swings; Ring Swings; Bar Muscle-ups; Ring Muscle-ups; Rope Climbs; Legless Rope Climbs; Handstand Walk

Possible Core Exercises: Toes-to-bar; Ab-Mat Sit-ups; V-Ups; Strict Toes-to-bar; GHD Sit-ups