Behind the Programming: A Typical Day in My Training Routine

If you follow me on Instagram, you see the highlights…the sweat, the heavy lifts, and the high-energy MetCons. But the question I get asked almost every single day is: “Is that all you do? Or is there more to the workout than just the MetCon?”

The short answer: There is a method to the madness. I follow a very specific structure to get the results I want: strength, muscle definition, and high-level conditioning. Here is exactly how I spend my 60–90 minutes in the gym, five days a week.

1. The Foundation: Warm-Up & Activation (5–10 Minutes)

I never walk up to a barbell cold. Every session starts with dynamic stretches and activation techniques. The goal here isn't to get tired; it’s to wake up the central nervous system (you’ll hear me talk about the CNS pretty often) and prime the joints for the work ahead.

2. The Build: Strength & Skill Work (40–50 Minutes)

This is the "meat and potatoes" of my training. After the warm-up, I move into heavy strength training, usually paired with a gymnastic or skill movement.

• The Format: I often use supersets to maximize time.
• Example: 5x5 Deadlifts. Followed by a superset of 4x12 Ring Dips with 4x10 Strict Toes to Bar
• The Rest: Unlike the MetCon, I rest as needed here (usually 2–3 minutes). I want every rep of these heavy lifts to be high quality. If time allows, I’ll add in an extra accessory movement or skill practice.

3. The Finish: The MetCon (10–20 Minutes)

By the 50–60 minute mark, it’s time for the Metabolic Conditioning (MetCon). This is the fast-paced, high-intensity portion you see on my Reels and Stories. These are designed for maximal effort and efficiency.

A typical MetCon look like this:

15 Minute AMRAP (As Many Reps As Possible)

• 5 DB Clean & Jerk (each arm)
• 6 Burpee Box Jumps
• 7 Toes to Bar

I always keep a workout journal to track my rounds. It’s the best way to see real, tangible progress when a specific MetCon comes back around in my programming.

4. Recovery: How I Plan Rest Days

I prefer to train Monday through Friday, leaving Saturday and Sunday as my dedicated rest days. I’ve found that taking two consecutive days off allows for maximal recovery, so I can go into Monday’s session feeling 100% recharged.

Want to Train With Me?

TLA= Train Like Alexis

You don't have to guess what weights to lift or how to structure your conditioning. I’ve put my exact training style into programs you can follow from anywhere. 

1. Team TLA: Join my monthly subscription on TrainHeroic for new workouts every week.
2. Train Like Alexis Programs: One-time purchase programs designed to get you stronger and faster.

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