I have played around with variations these gym based ME workouts since the mid 90s. I’m not sure there is on magic workout. I’ve seen really solid gains with many athletes using a variety of exercises in these. Notice that they all share similar progressions. I think that is the key. I do feel that yo will ge the most benefits from making the joint angles and range or motion very similar to the needs of your event. Mix and match and you may learn some interesting stuff for yourself. But adhere to the basic principles and I think you’ll be fine.