STRUCTURING THE 60 MINUTE WORKOUT (how to fit it all in)

This article will explain a basic structure for organizing a 60-minute workout addressing (4) main areas.

 

(1) Warm Up (15 min)

(2) Skill Work (10 min)

(3) WOD or Main Lifts (20 min)

(4) Mobility (15 min)

 

Depending on your goals will determine how you spend each of these sections but below is an example of how you can structure a workout focusing on The Overhead Squat as the skill work followed by a 20 minute Lower Body Endurance Workout.

 

Warm Up: (approx. 12-15 minutes)

 Lower Body

1:00 Agility Ladder

1:00 4 Corner Pylon Drill

1:00 Agility Ladder

1:00 4 Corner Pylon Drill

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2:00 Foam Roll/leg

2:00 Foam Roll/leg

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Upper Body

1:00 Medicine Ball Throws (against wall)

1:00 TRX Row + Y-Row

1:00 Medicine Ball Throws (against wall)

1:00 TRX Row + Y Row

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 Skill Work: (approx. 10 minutes)

Overhead Squat

2:00 PVC Overhead Squat Complex (5 x dislocations + 10 x Overhead Squat)

1:00 Rest

2:00 PVC Overhead Squat Complex (5 x dislocations + 10 x Overhead Squat)

5:00 Overhead Squat x 5 reps (unloaded barbell-up to 25 reps)

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WOD: Lower Body “100” (approx. 20 minutes)

 25 x Double Kettlebell Swing

25 x TRX Single Leg Squat or Lunge (12 each)

25 x Sit up/Ab slide or Leg Raise  

25 x Double Kettlebell Front Squat

 *How many rounds can get in 20:00

** Aim for 4 rounds= complete “100”

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 Mobility (approx. 15 minutes)

 –2:00 x 7-8 rounds on various flow and stretching drills

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