Category: Workouts

Day 1 (Benchmark)

1) Singlet – 1 Movement Benchmark Workout (Conditioning)

Benchmark = Choose a “Singlet” workout from Beyond the Whiteboard

2) 10 minutes of walking/biking/rowing at a moderate pace

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, etc.

Day 3 

Triplet – 3 Movement Workout (Conditioning)

Day 4

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, etc.

Day 5

Medium Duration Monostructural Workout

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

Monostructural = Run, Bike, Swim, Row

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

Monostructural Sprint Workout (Conditioning)

Monostructural – Run, Bike, Swim, Row

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.)

Day 2

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, etc.

Day 3 

Couplet – 2 Movement Workout (Conditioning)

Day 4

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, etc.

Day 5 (Benchmark)

4 or More Movement Benchmark Workout

Benchmark = Choose a “Chipper” workout from Beyond the Whiteboard

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

Clean and/or Jerk Workout (Strength)

Hang Clean, Full Clean, Power Clean, Squat Clean, Push Jerk, Split Jerk, etc.

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, etc.

Day 3 

Singlet – 1 Movement Workout (Conditioning)

Day 4 (Benchmark)

1) 1 Rep Max Strict Press, Bench Press, or Push Press

2) 20 minutes of SLIPS

SLIPS = Scales, L-Sits, Inversions, Planks, Stretch

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

Triplet – 3 Movement Workout (Conditioning)

Day 2

Snatch Workout (Strength)

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.

Day 3 (Benchmark)

Monostructural Endurance Benchmark

Monostructural = Run, Bike, Swim, Row

Endurance Duration = Efforts take more than 15:00

Benchmark = Choose a “Monostructural Endurance” workout from Beyond the Whiteboard

Day 4

Squat Workout (Strength)

Back Squat, Front Squat, Overhead Squat

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.

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

Couplet – 2 Movement Workout (Conditioning)

Day 2 (Benchmark)

1st: Clean and/or Jerk 1 Rep Max

Hang Clean, Full Clean, Power Clean, Squat Clean, Push Jerk, Split Jerk, etc.

2nd: 20 Minutes SLIPS

SLIPS = Scales, L-Sits, Inversions, Planks, Stretch

Day 3

4 or More Movement Workout (Conditioning)

Day 4

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, etc.

Day 5

Singlet – 1 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 (Benchmark)

Singlet Benchmark Workout (Conditioning)

Singlet = 1 movement

Benchmark = Choose a “Singlet” workout from Beyond the Whiteboard

Day 2

Snatch Workout (Strength)

Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, etc.

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.

Day 3

Triplet – 3 Movement Workout (Conditioning)

Day 4

Press Workout (Strength)

Strict Press, Bench Press, Push Press

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.

Day 5

Medium Monostructural Workout (Conditioning)

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

Monostructural = Run, Bike, Swim, Row

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

Monostructural Sprint Workout (Conditioning)

Monostructural = Run, Bike, Swim, Row

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.)

Day 2

Clean and/or Jerk Workout (Strength)

Hang Clean, Full Clean, Power Clean, Squat Clean, Push Jerk, Split Jerk, etc.

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.

Day 3

Couplet – 2 Movement Workout (Conditioning)

Day 4

Squat Workout (Strength)

Front Squat, Back Squat, Overhead Squat

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.

Day 5 (Benchmark)

4 or More Movement Benchmark (Conditioning)

Benchmark = Choose a “Long” or “Chipper” workout that includes 4 or more movements from Beyond the Whiteboard

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

Snatch Workout (Strength)

Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, etc.

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.

Day 3

Couplet – 2 Movement Workout (Conditioning)

Day 4 (Benchmark)

1 Rep Max Deadlift, then 20 Minutes of SLIPS

SLIPS = Scales, L-Sits, Inversions, Planks, Stretch

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

Couplet – 2 Movement Workout (Conditioning)

Day 2

Clean and/or Jerk (Strength)

Hang Clean, Full Clean, Power Clean, Squat Clean, Push Jerk, Split Jerk, etc.

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.

Day 3 (Benchmark)

Triplet Benchmark Workout (Conditioning)

Triplet = 3 Movements

Benchmark = Choose a “Triplet” workout from Beyond the Whiteboard

Day 4

Press Workout (Strength)

Strict Press, Bench Press, Push Press

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.

Day 5

Monostructural Endurance Workout (Conditioning)

Monostructural = Run, Bike, Swim, Row

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.

Day 1

Triplet – 3 Movement Workout (Conditioning)

Day 2 (Benchmark)

Snatch Max + 20 Minutes of SLIPS (Strength)

Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, etc.

Max = 1 Rep Max, 3 Rep Max, 5 Rep Max, etc.

SLIPS = Scales, L-Sits, Inversions, Planks, Stretch

Day 3

Medium Monostructural Workout (Conditioning)

Monostructural = Run, Bike, Swim, Row

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

Day 4

Squat Workout (Strength)

Back Squat, Front Squat, Overhead Squat

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1 etc.

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.