“Create Your Own Workout” Template

This is the template we have used to train thousand of athletes over the last 4 years at The Training Box.

Each workout starts with a body temp warmup meant to get your blood flowing. After that, you do some dynamic stretching to further warmup and get your joints and muscles ready for the work ahead.

Then, move to the strength portion of your workout. After you complete your strength, move to your conditioning. Crush your conditioning, and then finish your workout with a cool down.

Body Temp warmup (3-5 minutes of light activity):

  • Row/Run 500m
  • 50 jumping jacks
  • 50 butt kicks (run in place heel to butt)

 Dynamic Stretching Warmup: 

  • Do 5 reps at a medium pace:
  • Squats
  • Lunges
  • Arm slaps
  • Arm circles
  • Wrist rolls
  • Neck rolls
  • Side bends
  • Runner’s lunge
  • Push-ups

training fitness at the box

Strength

Choose 1 main lift (or 2) and follow your program percentages. If you don’t have a program do this: Do warmup sets of 5 reps starting light and adding weight until you hit a medium to medium-heavy weight. You should be able to complete the set but it should also become a challenge towards the end of your set. Once you find this medium weight and you do your first 5 rep set, complete 4 more 5 rep sets with a minute of rest between.

  • Back Squat and variants: Front Squat, Overhead Squat, Box Squat
  • Deadlift and variants: sumo, stiff leg, Romanian,
  • Press and variants: push press, jerk, split jerk, seated
  • Bench Press and variants: floor press, DB press, incline, decline
  • Clean and variants: squat, power
  • Snatch and variants: squat, power

Accessory Exercises

Choose 3 Exercises here and perform 3-5 sets of 10-15 reps, vary weight

  • Squats
  • Deadlifts
  • Press
  • Jerk
  • Push-ups
  • Dips
  • Pull-ups
  • GHD situps
  • Back extensions
  • Good mornings
  • Clean
  • Snatches
  • Kettle bell swings

training-box-fitness

Conditioning (5-20 minutes of various conditioning modalities):

  • 5 mins – 10 mins – 12 mins – 15 mins – 20 mins – 30 mins – 60 minutes (sometimes)
  • Strongman
  • Circuits
  • Intervals (Tabata)
  • Swimming
  • Biking
  • Hiking
  • Play a sport

Cooldown (move for 3-5 minutes after workout):

  • Walking
  • Stretching
  • Skill work
  • Jogging
  • Rowing
  • Swimming

Set Schemes:

  • 10 sets of 2 reps
  • 8 sets of 4 reps
  • 6 sets of 3 reps
  • 5 sets of 5 reps
  • 3 sets of 10
  • 2 sets of 15+
  • 1 set of 21+

WOD types:

  • AMRAP (as many rounds or reps as possible in X time) 5, 7, 9, 10, 12, 15, 20+ minutes
  • For Time: 2,3,4, 5+ rounds of 2, 3, 4, 5+ exercises for X reps(example= 5 rounds of 10 pull-ups, 10 pushups)
  • For Time: 100 reps of X
  • Tabata interval: any exercise or combination of exercises (4 min interval = 20 seconds work, 10 seconds rest until 4 minutes is complete)
  • 10 50m sprints with rest between

In a pinch workouts:

  • Do a home/travel workout
  • 1 mile run
  • 5x 100m sprints
  • 10x 50m sprints
  • For time: 100 pushups, 100 situps, 100 air squats
  • For time: 50 push ups, 50 air squats
  • For time: 100 burps (or as many as possible in 7 minutes)

Resources: