Generally ourselves we train three days on and one day off, to allow maximum sustainability at maximum intensities. (You might think it’s a lot – but once you see the results and know what you’re doing it’s lots of fun, motivating encouraging, you have a good sleep, good health and on an on 🙂 ) One of our favorite workout patterns is:
Perform 3 to 5 sets of 3 to 5 reps of a fundamental lift at a moderately comfortable pace
Followed by a 10-minute circuit of gymnastics elements at a blistering pace
and finally finish with 2 to 10 minutes of high-intensity metabolic conditioning.