Collect writing you admire, work out why it works, and borrow the technique. About 45 minutes.

1. Collect · 15 minutes
2. Annotate · 15 minutes
3. Imitate · 15 minutes
4. File it

Turn research notes into an outline and the first two sections of a long article. About 1¾ hours.

1. Gather
2. Outline · 20 minutes
3. Break · 5 minutes
4. Draft section one · 25 minutes
5. Break · 5 minutes
6. Draft section two · 25 minutes
7. Leave a trail

Edit yesterday's draft with fresh eyes and get it out the door. About 40 minutes.

1. Edit for the point · 15 minutes
2. Edit for the phone · 10 minutes
3. Pre-flight
4. Send

Write a weekly newsletter issue around a single idea in about 50 minutes. One idea per issue. If you have two, you have next week's issue too.

1. Pick the idea
2. Write the hook · 5 minutes
3. Write the body · 25 minutes
4. The takeaway · 5 minutes
5. Subject lines · 5 minutes
6. Park it

Hatha poses for the mobility that lifting needs: upper back, shoulders and deep hips. About 12 minutes. Do it on rest days, or after training.

1. Downward dog · 60 seconds
2. Puppy pose · 60 seconds
3. Thread the needle, right · 45 seconds
4. Thread the needle, left · 45 seconds
5. Cobra · 45 seconds
6. Garland pose · 60 seconds
7. Reclined twist, right · 45 seconds
8. Reclined twist, left · 45 seconds
9. Happy baby · 45 seconds
10. Savasana · 2 minutes

Five lifts back to back without putting the dumbbells down, for 5 rounds. Use light dumbbells: your weakest lift, the push press, sets the weight. Your lungs will give out before your muscles do.

1. Deadlift
2. Bent-over row
3. Hang clean
4. Front squat
5. Push press
6. Rest · 1.5 minutes

Repeats for 5 rounds

Unilateral leg work to fix imbalances and build stability, for 3 rounds. Hold dumbbells once bodyweight gets easy. Always start with your weaker side.

1. Bulgarian split squat, left
2. Bulgarian split squat, right
3. Rest · 60 seconds
4. Single-leg Romanian deadlift, left
5. Single-leg Romanian deadlift, right
6. Rest · 60 seconds
7. Step-ups
8. Single-leg calf raises
9. Round rest · 1.5 minutes

Repeats for 3 rounds

Pick up something heavy and walk: carries build grip, core and posture, for 4 rounds. Use dumbbells or kettlebells heavy enough that the last few seconds are a fight. Stand tall and don't let the weight pull you sideways.

1. Farmer's carry · 40 seconds
2. Rest · 40 seconds
3. Suitcase carry, left hand · 30 seconds
4. Suitcase carry, right hand · 30 seconds
5. Rest · 40 seconds
6. Dead hang · 30 seconds
7. Round rest · 60 seconds

Repeats for 4 rounds

The classic 5×5 strength session: squat, bench and row, for 5 rounds. Each round is one set of each lift, with rest between, so you rotate through the lifts and stay fresh. Use about 80% of your one-rep max, and add 2.5kg next time if every rep was clean. Warm up with an empty...

1. Back squat
2. Rest · 2 minutes
3. Bench press
4. Rest · 2 minutes
5. Barbell row
6. Rest · 2 minutes

Repeats for 5 rounds

Four big dumbbell lifts that cover the whole body, for 3 rounds. Pick weights you could lift about 12 times, so 10 reps leaves one or two in the tank. Warm up with a light round first.

1. Goblet squat
2. Rest · 60 seconds
3. Floor press
4. Rest · 60 seconds
5. Bent-over row
6. Rest · 60 seconds
7. Romanian deadlift
8. Round rest · 1.5 minutes

Repeats for 3 rounds

A no-equipment leg circuit for quads, glutes and hamstrings, for 3 rounds. Warm up with a few minutes of marching and leg swings. Keep your knees tracking over your toes throughout.

1. Bodyweight squats · 45 seconds
2. Rest · 15 seconds
3. Reverse lunges · 45 seconds
4. Rest · 15 seconds
5. Glute bridges · 45 seconds
6. Rest · 15 seconds
7. Wall sit · 45 seconds
8. Round rest · 60 seconds

Repeats for 3 rounds