Category: Workouts

Deload Week – All workouts are completed for quality instead of time, rounds, or weight. Move through conditioning workouts smoothly and with quality form. Complete strength workouts with 40-60% of 1 RM and focus on form.

Day 1

Couplet – 2 Movement Workout For Quality, Not Time (Conditioning)

Day 2

4 or More Movement Workout For Quality, Not Time (Conditioning)

Day 3

Clean and/or Jerk Workout

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. Complete for quality, not weight.

Day 4

Triplet – 3 Movement Workout For Quality, Not Time (Conditioning)

Day 5

Couplet – 2 Movement Workout For Quality, Not Time (Conditioning)

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.

Day 1

Triplet – 3 Movement Workout (Conditioning)

Day 2

Couplet – 2 Movement Workout (Conditioning)

Day 3

Singlet – 1 Movement Workout (Conditioning)

Either do 2-3 separate workouts for 2-5 minutes each, or complete 1 workout for 5-10 minutes.

Day 4

Deadlift Workout

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.

Day 5

Triplet Interval Workout (Conditioning)

Triplet Interval = 3 to 5 rounds with 1 to 3 minutes of rest between rounds

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.

Day 1

Press Workout (Strength)

Push Press, Strict Press, or Bench Press

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 2

Triplet – 3 Movement Workout (Conditioning)

Day 3

Couplet – 2 Movement Workout (Conditioning)

Day 4

Medium Monostructural Workout (Conditioning)

Medium Duration = Efforts take 4:00 to 15:00

Monostructural = Run, Bike, Swim, Row, Ski-Erg

Day 5

Snatch Workout

Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, Snatch High Pulls, or any other movement that improves the Snatch.

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.

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.

Day 1

Singlet – 1 Movement Workout (Conditioning)

Either do 2-3 separate workouts for 2-5 minutes each, or complete 1 workout for 5-10 minutes.

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

4 or More Workout (Conditioning)

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.

Day 1

Couplet – 2 Movement Workout (Conditioning)

Day 2

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 3

Squat Workout (Strength)

Back Squat, Front Squat, 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 4

Triplet – 3 Movement Workout (Conditioning)

Day 5

Couplet (2 Movement) Interval Workout (Conditioning)

Couplet Interval = 4 to 6 rounds with 1 to 3 minutes of rest between rounds

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.

Day 1

Triplet – 3 Movement Workout (Conditioning)

Day 2

Couplet – 2 Movement Workout (Conditioning)

Day 3

4 or More Movement Workout (Conditioning)

Day 4

Snatch Workout (Strength)

Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, Snatch High Pulls, or any other movement that improves the Snatch.

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 5

Triplet (3 Movement) Interval Workout (Conditioning)

Triplet Interval = 3 to 5 rounds with 1 to 3 minutes of rest between rounds

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.

Deload Week

All workouts are completed for quality instead of time, rounds, or weight. Move through conditioning workouts smoothly and with quality form. Complete strength workouts with 40-60% of 1 RM and focus on form.

Day 1

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 2

Triplet – 3 Movement Workout (Conditioning)

Day 3

Couplet – 2 Movement Workout (Conditioning)

Day 4

Monostructural Sprint Workout (Conditioning)

Sprint = Efforts take less than 4:00 and are done in intervals (4 x 800m Run, Rest 2:00; 6 x 500m Row, Rest 1:30, etc.)

Monostructural = Run, Bike, Swim, Row, Ski-Erg

Day 5

Squat Workout (Strength)

Back Squat, Front Squat, 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.

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.

Day 1

4 or More Movement Workout (Conditioning)

Day 2

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.

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.

Day 1

Couplet – 2 Movement Workout (Conditioning)

Day 2

Medium Monostructural Workout (Conditioning)

Medium Duration = Efforts take 4:00 to 15:00

Monostructural = Run, Bike, Swim, Row, Ski-Erg

Day 3

Snatch Workout (Strength)

Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, Snatch High Pulls, or any other movement that improves the Snatch.

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 4

Triplet – 3 Movement Workout (Conditioning)

Day 5

Couplet Interval – 2 Movement Workout (Conditioning)

Interval = 3-5 rounds with 1-3 minute rest between each round

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.

Day 1

Triplet – 3 Movement Workout (Conditioning)

Day 2

Couplet – 2 Movement Workout (Conditioning)

Day 3

Singlet – 1 Movement Workout (Conditioning)

Either do 2-3 separate workouts for 2-5 minutes each, or complete 1 workout for 5-10 minutes.

Day 4

Press Workout (Strength)

Strict Press, Bench Press, Push Press

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 5

Triplet Interval – 3 Movement Workout (Conditioning)

Triplet Interval = 3 to 5 rounds with 1 to 3 minutes of rest between rounds

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.