Weekly Workout Schedule
Planning out a week’s worth of workouts can be hard. Especially if you’re not quite sure what to focus on. My schedule is tends to be same each week so I figured I’d share and hope it helps you plan for your week!
Monday: CrossFit (Metcon)
In our current training block, Monday workouts have been geared more toward Metcons with running or some sort of cardio machine. I try to keep these workouts at 80% RPE (rate of perceived exertion). During the workout I’ll make sure to glance at my Garmin and keep my heart rate from skyrocketing.
Tuesday: CrossFit (Weight Lifting)
Tuesday is the day we work on our back squats so it’s more of a strength day. Each session has a short workout to get your heart rate up but still nothing too taxing.
Wednesday: Cycling + Run
Middle of the week workouts tend to lean more towards cardio. I split this into two workouts, one in the morning and one in the evening. Ideally the cycling workout is easier and serves more as a recovery and my run is intervals or hills based. I try to avoid having both workouts be too hard as this will impact my energy (and soreness!) levels for the end other week.
Thursday: Run/Flex Day
This is a KEY day for me. Some weeks my body DREADS a run. I give myself some time to wake up but if I’m just not feeling a run, I don’t force it. I’ll opt to walk at the park instead. If I’m feeling good then I’ll do a HIIT run or some speedwork.
Friday: CrossFit
Lately this has been a workout with a high number of front squats. As always this leaves me heading into the weekend all kinds of sore. However, this is a workout where I will try to push a bit more as I do have the ability to take a longer recovery throughout the day if needed.
Saturday: Run + Gymnastics Work
I’ve been opting for a recovery run on Saturdays during this strength block because my legs usually need it. My paces are nothing too impressive but I do find it helps the soreness to get moving. After my run I will work on my pull up bar and focus on grip, pull ups, and toes-to-bar and gymnastic work like that.
Sunday: Rest
Depending on how I’m feeling this will either be an all out rest day or I’ll opt for some easy yoga (definitely stay away from Power Yoga on Sundays!) I’ll opt for some extra rest as well in the form of naps. I do a lot during the week and I know my body appreciates giving it time to catch up.
Focusing on stretching, foam rolling, and recovery throughout the week is huge and I’ll try to get something in each night. Stretching after each workout is a non-negotiable for me and I think that’s why I’m able to keep moving!
Do you like to plan out your workouts? How does your typical week look?
