I've been doing some variation of this exact workout on every Tuesday for longer than I'd like to admit. It does not take a lot of time. It works, and it's not only me.
I could say much about a handful of others who have methodically and intensely applied this series of lifts once per week. They have ran faster, jumped higher, and built themselves up to double bodyweight (conventional) deadlift and bench press 1.5 X their bodyweight for reps.
You are able to do this workout. Find a variation of the movements that works well for you. For example, full range of motion conventional deadlifts are not for everyone. In fact, you could absolutely say that this routine "works" because it demands decent strength, stability, and range of motion to begin with.
If you're looking to gain size and strength, eat a lot. If you're looking to lose fat or whatnot, eat a little less. You need to do this workout. Again, it works. In the process you will have achieved some fairly substantial performance gains (i.e. what you can DO with your body) and by then will tend to care less about nitpicking your appearance.
I usually do a brief but specific series of low-intensity movements that require mobility, stability, and balance. For example, single leg "hinge" reach to floor, to side lunge with overhead reach, to yoga push-up, to a few deep goblet squats.
*Do your top priority movement next. Many gym folks think that should be "bench" or "bicep curls," but it should probably be...
|See - told you than ANYBODY can do this workout!|
Really, that covers everything. Stay out of the gym for a day or two. Stick with it and work your way toward nearly anything you want to specialize in.
All the WODs and numerous methods and means are fine if you're of the MENTALITY that gets bored and needs a lot of variety. But I don't think they're necessary for the 99.8% of us. Most of us just need only one or two other weight training sessions per week, preferably something that includes a squat, chin-up, and overhead press variation, and you have a SOLID program.
There's beauty in simplicity.