Category: Workouts

Day 1

Couplet – 2 Movement Workout (Conditioning)

Day 2

4 or More Movement Workout (Conditioning)

Day 3

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 4

Triplet – 3 Movement Workout (Conditioning)

Day 5

Couplet Interval – 2 Movement 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

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 (Strength)

Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, Snatch High Pulls, or any other 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 – 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.

Day 1

Press Workout (Strength)

Strict Press, Push Press, 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)

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

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

Day 5

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.

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 Movement 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 Endurance Workout (Conditioning)

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

Endurance Duration = Efforts take more than 15:00

Day 3

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 4

Triplet – 3 Movement Workout (Conditioning)

Day 5

Couplet Interval – 2 Movement 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 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

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 Interval – 2 Movement Workout (Conditioning)

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

Day 4

Singlet – 1 Movement Workout (Conditioning)

Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.

Day 5

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.

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

Press Workout (Strength)

Push Press, Strict Press, 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 3

Triplet – 3 Movement Workout (Conditioning)

Day 4

Couplet – 2 Movement Workout (Conditioning)

Day 5

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.)

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

Singlet – 1 Movement Workout (Conditioning)

Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.

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 – 2 Movement 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

Triplet – 3 Movement Workout (Conditioning)

Day 2

Couplet – 2 Movement Workout (Conditioning)

Day 3

Medium Duration Monostructural Workout (Conditioning)

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

Monostructural = Run, Bike, Swim, Row

Day 4

Squat Workout (Strength)

Front Squat, Back 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 5

Triplet – 3 Movement 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.