Programming for one object is easier than programming for a gym, because the constraint does most of the deciding. You cannot isolate your way out of trouble. What is left is push, pull, legs, carry and conditioning, which is most of what anyone needs.
The shape of the week
Three heavy days, two conditioning days, one core day, one that keeps you moving. The heavy days are the push, pull and legs programs. The conditioning days are the ladder and the long circuit. Nothing in the week requires more than a block and a floor.
- Monday Push, Pull, Legs 1. Heavy.
- Tuesday The ladder: 50, 40, 30, 20, 10, 5. Moderate.
- Wednesday Push, Pull, Legs 2. Heavy.
- Thursday Core 30 Sec and Planks. Light.
- Friday Push, Pull, Legs 3. Heavy.
- Saturday Long circuit. Moderate.
- Sunday Carries and one-legged balance. Light.
The clock is part of the program
Most of our sessions are written on an interval: every three minutes, every five minutes, or as many rounds as possible inside a window. That is deliberate. The rest is as prescribed as the work, and shortening it does not make you fitter, it makes the later rounds worse.
If you finish a round with ninety seconds to spare, the load is too light. If you never finish, it is too heavy. Adjust the box, not the clock.
Progression, in order
When a session stops being hard, change one thing at a time and in this order: add 2 lb of plate, then add a round, then shorten the interval. Most people skip straight to more rounds, which turns a strength session into a conditioning session and stalls both.
If you only have three days
Run push, pull and legs on alternating days and put the long circuit on the weekend. That is four sessions, it covers everything, and it survives a working week that does not go to plan.