Structuring an Individual workout:
I like to structure climbing workouts along the following format: (This is assuming the workout is inside)
General Warm-up 5 minutes: (ride the bike, row, treadmill, whatever)
Mobility 10 minutes: (Check out Kelly Starrett at: http://www.mobilitywod.com/ and his excellent book "The Supple Leopard").
Climbing Warm-up: At least 30 minutes building up to doing what would be a hard onsight boulder problem or a moderately hard route onsight.
Climbing Workout: (1 to 1.5 hours)
Insert a Maximum Strength workout or a Volume workout or a Strength Endurance workout. (Choose one from the list or make one up for yourself.)
Fingerboard: (about 10 minutes)
1 grip for 3-5 sets of 10 second hangs with a 2-3 min rest in between sets.
2 grips for 3-4 sets each of 10 second hangs with a 2-3 min rest in between sets.
Climbing Workout of the Day: (10 minutes-ish)
See Climbing Workout of the Day examples. Use your judgement on these. If it seems like too much then don't do this part. Usually in the first week I can't do one of these but in week 2 I can usually do one and in week three I can do two. This will follow a progressive structure of easy - medium - hard.
Cool Down 5 minutes: (ride the bike, row, treadmill, whatever)
Total time: Minimum 2.5 hours (I would say this about optimal). Depending on warm-up time and climbing workout time this could go all the way up to 3 hours.