Category: Workouts

Day 1 (Benchmark)

Monostructural Sprint Benchmark (Conditioning)

Monostructural = Run, Bike, Swim, Row

Sprint = Effort less than 4:00

Benchmark = 1 effort performed for max effort; intervals can be performed after the max effort.

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

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

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

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

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

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 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

Triplet – 3 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

Long Monostructural Workout (Conditioning)

Long = More than 15:00

Monostructural = Run, row, swim, bike

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)

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

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

Day 3

Monostructural Medium Duration Workout (Conditioning)

Monostructural = Run, Bike, Swim, Row

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

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

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

Monostructural Sprint Workout (Conditioning)

Monostructural = Run, Swim, Bike, or Row

Sprint = Efforts are less that 2 minutes

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

4 or More 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

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

4 or More Movement Workout (Conditioning)

Day 2

Snatch Workout (Strength)

Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, 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

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

Clean and/or Jerk Workout (Strength)

Hang Clean, Full Clean, Power Clean, Squat Clean, Split Jerk, Power 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

Deadlift Workout (Strength)

Deadlift, Sumo Deadlift, Snatch Grip Deadlift, Clean Grip Deadlift

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

Day 5

Monostructural Endurance Workout (Conditioning)

Monostructural – Run, Bike, Row, Swim

Endurance – 12 minutes of effort or more

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

Snatch Workout (Strength)

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

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

Day 3

Monostructural Sprint Workout (Conditioning)

Monostructural – Run, Bike, Row, Swim

Sprint – 6 x 400 m, 6 x 500 m , 8 x 200 m, 8 x 250 m, 10 x 100 m, Times Trials, etc.

Day 4

Press Workout (Strength)

Strict Press, Push Press, Bench Press

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.

Day 1

4 or More Movement Workout (Conditioning)

Day 2

Clean and/or Jerk Workout (Strength)

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

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

Snatch Workout (Strength)

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

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

Day 3

Triplet – 3 Movement Workout (Conditioning)

Day 4

Deadlift Workout (Strength)

Sumo Deadlift, Standard Deadlift, Snatch Grip Deadlift, Clean Grip Deadlift

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

Day 5

Monostructural Endurance Workout (Conditioning)

Monostructural – Run, Bike, Row, Swim

Endurance – 6 minute effort or more

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.