Conditioning Planning

Long

18 Min+

• AMRAP Chipper: 4 or more movements for a set amount of time; each movement should take 1:30 or more
• Chipper for time: 4 or more movements for a set amount of rounds; each movement should take 1:30 or more
• AMRAP: 4 or less movements for a set amount of time; each movement should take 1:30 or less
• Rounds for time: 4 or less movements for a set amount of rounds; each movement should take 1:30 or less
• 1 Monostructural Movement

Medium

10-18 Min

• AMRAP Chipper: 3 or more movements for a set amount of time; each movement should take 1:30 or more
• Chipper for time: 3 or more movements for a set amount of rounds; each movement should take 1:30 or more
• AMRAP: 3 or less movements for a set amount of time; each movement should take 1:30 or less
• Rounds for time: 3 or less movements for a set amount of rounds; each movement should take 1:30 or less
• 1 Monostructural Movement

Short

4-10 Min

• AMRAP: 3 or less movements for a set amount of time
• Rounds for time: 3 or less movements for a set amount of rounds
• 1 Monostructural Movement

Sprint

Less than 4 Min

• AMRAP: 2 or less movements for a set amount of time
• Rounds for time: 2 or less movements for a set amount of rounds
• 8-12 Rounds; ~:30 on; ~:30 off
• 6-8 Rounds; ~:45 on; ~:45 off
• 4-6 Rounds; ~1:00 on; ~1:00 off
• 3-5 Rounds; ~1:30 on; ~1:30 off
• 2-4 Rounds; ~2:00 on; ~2:00 off
• Tabata (:20 on; :10 off for 4 minutes)

Push

• 1 or more movements that involve upper body pushing for 4-12 min

Pull

• 1 or more movements that involve upper body pulling for 4-12 min

Core

• 1 or more movements that directly work the core for 4-12 min

Legs

• 1 or more movements that directly work the legs for 4-12 min

Monostructural

• Run
• Row
• Bike
• Swim

Weightlifting

Clean/Swing

• Power Clean and Jerk
• Power Clean
• Squat Clean
• Hang Clean
• Hang Power Clean
• KB Swing (American)
• KB Swing (Russian)
• DB/KB Clean and Jerk

Snatch

• Power Snatch
• Squat Snatch
• Hang Power Snatch
• Hang Squat Snatch
• DB/KB Snatch

Press

• Strict/Shoulder Press
• Bench Press
• Shoulder to Overhead
• DB/KB Shoulder to Overhead

Squat

• Front Squat
• Overhead Squat
• Thruster
• Wall Ball
• Back Squat
• Goblet Squat
• DB/KB Front Rack Squat
• DB/KB Thruster

Lunge

• Front Rack Lunge
• Overhead Lunge
• DB/KB Front Rack Lunge
• DB/KB Overhead Lunge

Bodyweight

Push/Handstand

• Elevated Push-up
• Push-up
• Box Dip
• Ring Dip
• Handstand Push-up
• Strict Handstand Push-up
• Deficit Handstand Push-up
• Deficit Strict Handstand Push-up
• Handstand Walk

Pull

• Ring Row
• Strict Pull-up
• Pull-up
• Chest-to-bar Pull-up
• Strict Chest-to-bar Pull-up

Core

• Ab-mat Sit-up
• Toes-to-bar
• Knees-to-elbow
• Strict Toes-to-bar
• GHD Sit-up
• Back Extension

Muscle-up

• Ring Muscle-up
• Bar Muscle-up

Jump

• Box Jump
• Jump Rope (Single, Double, Triple)

Squat

• Air Squat
• Pistol

Burpee

• Burpee
• Bar-Facing/Lateral
• Burpee Box Jump