Day 1
Primary: Write a short workout (4:00-10:00) that uses only gymnastics movements.
Secondary: Write a short workout (4:00-10:00) that uses monostructural and weightlifting movements.
Day 2
Primary: Write a long workout (20:00-30:00) that uses monostructural, gymnastics, and weightlifting movements.
Secondary: Stretch for 15 minutes.
Day 3
Primary: Write a medium workout (10:00-20:00) that uses gymnastics and weightlifting movements.
Secondary: Stretch for 20 minutes.
Day 4
Primary: Write a sprint workout (4:00 or less) that only uses monostructural movements. Do repeats (e.g. 6 x 400 m run with 1:30 rest between) or one hard effort.
Secondary: Write a short workout (4:00-10:00) that uses gymnastics and weightlifting movements.
Day 5
Primary: Write an endurance workout (30:00 or more) that uses monostructural, gymnastics, and weightlifting movements.
Secondary: Stretch for 10:00.
*If you are going to only complete 4 days, do not do Day 5. If you are only going to complete 3 days, do not do Day 4 or 5.
Definitions
Primary: The more difficult of the two workouts; should be completed first and should have a high level of intensity.
Secondary: The less intense of the two workouts; should be completed second. Use whatever intensity you can after the first workout.
Monostructural: Movements that are primarily limited by cardiovascular fatigue. Possible movements: run, bike, row, ski-erg, swim, jump rope (single or double), box jumps, burpees, wall balls.
Gymnastics: Movements that use your own bodyweight and are primarily limited by muscle endurance. Possible movements: push-ups, pull-ups, dips, handstand push-up, handstand walking, muscle-ups, toes-to-bar, sit-up, gymnastics holds, air squats, single-leg squats, walking lunges.
Weightlifting: Movements that use external weight and are primarily limited by strength and strength endurance. Possible movements: cleans, presses, jerks, snatches, squats, lunges, carries, deadlifts, thrusters.
Programming template inspired by:
320 Gym 