Most people either do too much… or do the same thing over and over.
And neither one gets them where they want to go.
If you’re feeling overwhelmed trying to plan your workouts — or wondering why you’re not getting results despite showing up regularly — here’s something that can simplify everything:
Let’s break them down.
Strength is the base.
It protects your joints, strengthens bones, increases lean mass, and improves functional capacity (like carrying groceries or picking your kids up off the floor).
You don’t need to go full powerlifter mode — but 2–3 days a week of resistance training will make a massive difference.
Examples:
Squats, deadlifts, and presses
Strict pull-ups and ring rows
Tempo or pause work to build control
Conditioning builds your engine. It’s not just about burning calories — it improves your heart health, recovery speed, and mental toughness.
Examples:
Intervals on the rower, bike, or ski erg
Running-based metcons
CrossFit-style AMRAPs and EMOMs
If you’re short on time, 15–20 minutes of focused conditioning work can go a long way.
This is the often-overlooked category that keeps you moving well and pain-free. Think of it as your training insurance.
Examples:
Gymnastics practice
Mobility-focused sessions
Core stability drills
Recovery-focused days (light sweat + stretching)
You don’t need to crush yourself every day to get results. In fact, smart recovery helps you train harder, more often.
Here’s a simple template we use with members at our gym:
Not every week will be perfect.
But if you aim for 2–3 strength sessions, 2–3 conditioning pieces, and 1–2 skill/recovery blocks, you’ll be ahead of 90% of people.
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