An original mixed-modal training program using strength work followed by short conditioning blocks. This is a generic cross-training plan, not an official CrossFit® program, and it avoids reproducing named workouts of the day.
Experience: Intermediate · Length: 8 weeks · Days/week: 4 · Estimated workout time: ~45–70 minutes · Equipment: Barbell, dumbbells, kettlebell, pull-up bar or pulldown, bike or rower
Before you start
Warm up with 5–10 minutes of easy movement, then perform one or two lighter practice sets before the first strength lift. Finish with a short cooldown if helpful. These are educational training plans for generally healthy adults, not individualized medical advice. Stop if you experience sharp pain, chest pain, dizziness or unusual symptoms. If you have a medical limitation or are returning after injury, get appropriate professional guidance.
Weekly training schedule
| Day | Workout |
|---|---|
| Monday | Lower Strength + Intervals |
| Tuesday | Upper Strength + Carry |
| Wednesday | Rest, easy walking or mobility as comfortable |
| Thursday | Hinge + Row |
| Friday | Rest, easy walking or mobility as comfortable |
| Saturday | Mixed-Modal Circuit |
| Sunday | Rest, easy walking or mobility as comfortable |
Detailed workouts
Monday — Lower Strength + Intervals
| Exercise | Sets | Reps / Distance | Rest |
|---|---|---|---|
| Back squat | 4 | 5 | 2–3 min |
| Dumbbell reverse lunge | 3 | 8/leg | 90 sec |
| Bike erg intervals | 6 | 45 sec work | 75 sec easy |
Execution and alternatives:
- Back squat: Brace and control descent. Alternative: Goblet squat.
- Dumbbell reverse lunge: Maintain balance and stable knee tracking. Alternative: Split squat.
- Bike erg intervals: Use vigorous but repeatable efforts, never an all-out sprint. Alternative: Row erg intervals.
Tuesday — Upper Strength + Carry
| Exercise | Sets | Reps / Distance | Rest |
|---|---|---|---|
| Bench press | 4 | 6 | 2 min |
| Assisted pull-up | 4 | 6–8 | 90 sec |
| Farmer carry | 5 | 30 m | 60 sec |
Execution and alternatives:
- Bench press: Keep upper back stable on bench. Alternative: Dumbbell bench press.
- Assisted pull-up: Use controlled range and avoid swinging. Alternative: Lat pulldown.
- Farmer carry: Walk tall without leaning. Alternative: Suitcase carry.
Thursday — Hinge + Row
| Exercise | Sets | Reps / Distance | Rest |
|---|---|---|---|
| Trap-bar deadlift | 4 | 4 | 2–3 min |
| One-arm dumbbell row | 3 | 10/side | 75 sec |
| Rowing machine | 5 | 250 m | 90 sec |
Execution and alternatives:
- Trap-bar deadlift: Push through ground and keep torso braced. Alternative: Barbell deadlift.
- One-arm dumbbell row: Hold torso position. Alternative: Cable row.
- Rowing machine: Maintain repeatable pace with complete strokes. Alternative: Bike erg 75 sec.
Saturday — Mixed-Modal Circuit
| Exercise | Sets | Reps / Distance | Rest |
|---|---|---|---|
| Kettlebell deadlift | 4 | 10 | 45 sec |
| Push-up | 4 | 8–12 | 45 sec |
| Box step-up | 4 | 10/leg | 45 sec |
| Easy run or bike | 4 | 3 min | 90 sec between rounds |
Execution and alternatives:
- Kettlebell deadlift: Hinge rather than squat and keep bell close. Alternative: Dumbbell RDL.
- Push-up: Stop before form fails. Alternative: Incline push-up.
- Box step-up: Use a secure box and controlled steps. Alternative: Reverse lunge.
- Easy run or bike: Keep output sustainable across all rounds. Alternative: Incline walk.
Week-by-week progression
- Weeks 1–2: complete the prescribed lifting with 2–3 reps in reserve and moderate conditioning.
- Weeks 3–4: add small increments to strength lifts; resist racing conditioning blocks.
- Week 5: cut circuit rounds from four to two or three and decrease lifting volume by one set.
- Weeks 6–7: add a little load or one interval only if recovery is good.
- Week 8: assess consistency, quality and recovery; do not chase maximal fatigue or an unsupported PR.
How hard should the workouts feel?
Unless a more specific effort is listed, finish resistance sets with roughly 2–3 good repetitions left in reserve (around RPE 7–8). Easy cardio should remain conversational. Rest longer when technique or breathing requires it. If you miss the prescribed repetitions twice in a row, reduce the load by about 5–10% and build up again.
How to adjust this plan when training does not go as expected
Treat each exercise prescription as a starting point, not a mandatory performance target. On a poor recovery day, remove one working set per lift or shorten the harder conditioning interval by approximately 20–30%. Keep technical work below failure. If you cannot complete a rep with controlled alignment, regress the movement or reduce load rather than forcing the target. Increase only one variable at a time across weeks: weight, total reps, rounds, or running distance. Do not add them all simultaneously.
Technique and pacing checkpoints
For each main strength exercise: set feet and grip, brace before the difficult phase, use a repeatable joint path, exhale through the sticking point, and lower with control. For station intervals: start slower than an all-out effort, settle into repeatable movement, and stop when posture or coordination deteriorates. Beginners should use a lighter variation and 1–2 fewer working sets as needed. Sharp pain, chest discomfort or dizziness are reasons to stop and seek appropriate evaluation.
Recovery and modifications
Keep at least one easier day between demanding sessions for the same muscle groups. Sleep, regular meals and hydration support recovery. Beginners can reduce each exercise by one set and use the listed regression. Experienced athletes should adjust effort to their current conditioning, not to a fixed finish time. The session-length estimate is informational only and not a deadline.
Trademark note: CrossFit® is a trademark of CrossFit, LLC. This original generic functional fitness program is independent and is not an official or licensed CrossFit program.