This Week At Altitude
Monday
We’ll start the week off with IWT - a faster pace and dynamic movements with built in rest to accommodate a harder effort. Part 1 has DB jump squats and bike erg sprints, followed by wall ball shots and echo bike. Part 3 is accessory work to help core and rotational strength.
Tuesday
We have increased the volume on the goblet squats and continue to train posterior shoulder and lat movements for pull up strength. Copenhagens and face pulls for accessory work, and then our conditioning includes 15 minutes of sled pushes, push press, gorilla row, and ski erg.
Wednesday
Stamina is 36 minutes focused on aerobic conditioning and moderately loaded movements to blend some strength work.
Thursday
Contrast training today, with the same format as last week of deadlifts to box jumps. We also put a seated DB Arnold press in, and then move to conditioning with a 20 minute EMOM.
Friday
Our pull-up day! Hit them hard and pair with cossack squats for a full body superset. Our conditioning is a 30 on / 30 off combo.
This Week At Altitude
Monday
A new training block begins today! We’ll be starting off with goblet squats and single arm lat pulldowns. Accessory work includes Copenhagens and banded face pulls, and then our conditioning effort will have 16 minutes of work with farmer carry, push press, ski erg and landmine rotations.
Tuesday
We have a scap pull-up and strict pull-up combo, paired with the landmine low hold cossack squats for strength. Accessory work includes tempo dumbbell rows and seated DB calf raises. Conditioning has 8+8 full body format.
Wednesday
Stamina today includes proper pacing on the row and bike ergs blended with some unilateral and isometrics for a good aerobic conditioning hit.
Thursday
Interval Weight Training is DB squat clean + ski erg first, followed by bench press and echo bike in part 2. Part 3 is some rotational core work.
Friday
Complex Training today has deadlifts + box jumps, into some seated DB Arnold presses. The conditioning work is our momentum building format with mixed rack carries, jump squats, and shuttle sprints.
This Week At Altitude
Monday
Final week of the density phase, we start today off with the DB bench press + landmine RDL combo. Conditioning up next has our momentum building 20 minute format with full body movements.
Tuesday
We have pause front squats and gorilla rows for density strength, then into bicep curls and step downs for accessory work. Conditioning has 15 minutes of lunges, hanging leg raise, halos, and sled drags.
Wednesday
Stamina is our regular format of 36 minutes of blended aerobic and moderate strength work, with one block of high output / long recovery.
Thursday
Interval Weight Training this week has rotational MB slams + echo bike first, followed by DB hang power cleans and Rowing second. Part 3 is core and upper back work.
Friday
Final day of this phase is our Tall kneeling press with Sumo deadlifts, followed by accessory work with lateral raises and glute bridges. Conditioning has landline twists, bike ergs, and wall ball shots.
This Week At Altitude
Monday
Starting the week off with the pause front squat and gorilla row density combo. Conditioning work is 15 minutes with suitcase lunges, bike, push ups.
Tuesday
Strength superset has the landmine RDL + DB bench press in a traditional set up with longer rest. We have an 8+8 conditioning segment with landmine rotational clean and press, echo bike first, and then DB snatch and ski erg second.
Wednesday
Stamina has a series of unilateral and core exercises blended with steady pacing on the ergs for a good aerobic effect at midweek.
Thursday
Density strength day 2 has the tall kneeling press with sumo deadlift combo, and conditioning work is 15 minutes with shuttle run, KB rack holds, and a DB complex.
Friday
We wrap up the week with interval weight training for some higher intensity sprints and dynamic / explosive work.
This Week At Altitude
Monday
We’re starting off with IWT this week for a good hit of conditioning. First is dual DB snatch with ski erg, then into landmine rotational cleans and echo bike. Part 3 is rotational core work.
Tuesday
Density strength has the tall kneeling press + sumo deadlift, followed by a quick accessory block. Conditioning includes prisoner lunges, pull ups, push ups, rowing, and sled drag.
Wednesday
Stamina today is a blend of aerobic work on the ergs with isometrics and other less intense strength exercises for a good steady, 36 min effort.
Thursday
We have our traditional superset strength first with DB bench press and single leg landmine RDLs. The conditioning today is our 8+8 format with sleds, farmers carries, and various core and full body movements.
Friday
Our final density day this week has pause front squat and gorilla rows, with our accessory work to follow. Conditioning is 15 minutes of bike erg, ring plank, and wall balls.
Your Guide To Rep Ranges
There are many times in class when you’ll see a range of reps on the board for example: DB lateral raise: 12–15. But what does that really mean? Why are we given the option to pick the reps?
Rep ranges aren’t random. They’re a valuable tool coaches and programmers use to guide how hard you work, influence training adaptations, and shape how you should approach each movement.
What Is a Rep Range?
A rep range is simply the number of repetitions you perform for an exercise in a set for example:
8–10 reps
12–15 reps
These ranges can vary, but they usually stay within boundaries that match a specific training goal. The three most common categories are strength, hypertrophy, and muscular endurance.
Strength (1–6 reps):
Focuses on strength and power
Heavier weights
Higher intensity
Hypertrophy (7–12 reps):
Builds muscle and work capacity
Moderate to heavy loads
Muscular Endurance (12–20+ reps):
Improves muscular endurance
Lighter loads
Great for accessory work
In a well designed program with a clear goal, you typically won’t see rep ranges that span multiple categories for example, 6–12 reps. That range is too wide and doesn’t align with one specific training outcome.
Why the Rep Range?
One big reason coaches use ranges instead of fixed numbers is that everyone responds to training differently.
Some people thrive on higher-rep work, while others perform better with lower reps and heavier loads. Knowing what you respond to and how you feel on a given day helps maximize results over time.
Sliding rep ranges also account for day-to-day readiness:
Feeling great? Push toward the top end of the range.
Feeling fatigued? Stay near the lower end.
Both approaches are productive when the intensity and intent are right.
Do I Always Have to Hit the Top Number?
No and that’s exactly why ranges exist.
If the workout says 12–15, some days you’ll hit 15. Other days, 12 is just right. Both are effective.
What matters most is:
Effort
Consistency
Proper form throughout the movement
If you finish a set and feel like you could do many more reps, go heavier next set.
If you can’t reach the bottom number, scale the load down.
Why Rep Ranges in Group Classes?
In group settings where coaches are monitoring multiple athletes and can’t manage everyone’s weights rep ranges help:
Accommodate different strength levels
Keep class moving
Ensure each person is training in the correct range, with built-in flexibility
This Week At Altitude
Monday
We begin a new density focused phase this week! Today is tall kneeling barbell press and KB sumo deadlifts. We add a couple rounds of accessory work next, with DB lateral raises and single leg hip bridges. Conditioning work is uneven carries, curtsy lunges, and ski ergs.
Tuesday
Interval Weight Training today, with a focus on rotational work and hard, increasing efforts on the echo bikes and rowers. Part 3 is a blend of core and thoracic work.
Wednesday
Stamina has a blend of isometrics and longer, steadier pacing on the ergs for a good aerobic effect and a nice midweek break from heavier lifts.
Thursday
Density day 2 has pause front squats and alternating KB gorilla rows, followed by 16 minutes EMOM of a DB complex, sled push, ring plank, and bike.
Friday
Our final strength day is a traditional superset with landmine RDL and DB bench press. Conditioning is our momentum building 20 minute format.
This Week At Altitude
Monday
We have our Z-press and staggered RDL today for our strength block, right into 18 minutes of front rack lunges, ring rollouts, MB slams, and rowing.
Tuesday
Mixed Rack Split squats and landmine rows for strength, into 20 minute EMOM grind with bikes, push ups, and sled work.
Wednesday
Stamina has a longer blend of ergs, isometrics, and moderately loaded strength exercises for a emphasis on cardiovascular work.
Thursday
Box Squats and commando pull-ups for our final strength block of this phase. The conditioning work is 2 x 8 minute blocks of full body complexes and ski ergs.
Friday
Interval weight training has bench press + rowing, followed by dual DB snatch + echo bike, and then into our accessory core/upper back circuit.
This Week At Altitude
Monday
Gearing up for week 3 of the asymmetrical training phase, but we’re kicking the first day of with Interval Weight Training. This is barbell push press + echo bike first, followed by DB jump squat and shuttle sprints. Part 3 is a series of accessory work.
Tuesday
Strength block has DB Z-press and staggered stance RDLs. Conditioning work is 8+8 minute format of lunges rows, ergs and anti rotational core work.
Wednesday
Stamina brings us that 30+ minute longer density effort with a blend of ergs, and dynamic work built to sustain a steady pace for duration of the day.
Thursday
Strength today has the mixed rack split squats paired with the elbow out landmine row. Conditioning is our momentum building format using complexes, ergs, and isometrics for 20 minutes that builds and increases in intensity toward the end of the session.
Friday
Wrapping up the week with the box squat/commando pull up combo for strength. We have 16 minutes of conditioning, working in some sled drags and rotational landmine movements.
This Week At Altitude
Monday
Beginning the week with box squat and commando pull ups for strength. We should have a good idea of where we started off last week, and can build off that now that we have familiarity with the movements. Conditioning is a 20 minute grind with step ups, rows, shuttle sprints.
Tuesday
Interval Weight Training has Bench Press + rowing sprints, followed by DB Power cleans and echo bike. Part 3 is a combo of core and tricep work.
Wednesday
Stamina will break up the week with steady movement with a mix of dynamic work to give an overall zone 2 effect but keep it fun and interesting.
Thursday
Today gives us single arm DB Z-press for a challenging version of an overhead press, along with our staggered stance RDL. This is a fun uneven loading day that really challenges the core and balance in the conditioning as well with a split of 2x 8 minute segments.
Friday
We have mixed rack Bulgarian split squats and elbow out landmine rows, followed by an 18 minute set of work with some angled pressing movements, leg raises, and landmine work.
This Week At Altitude
Monday
Mixed rack split squats with landmine rows for strength, followed by a momentum building conditioning effort for 20 minutes.
Tuesday
Barbell box squat and commando pull up for strength, followed by our 8+8 conditioning format with echo bike + DB push ups/rows, and then KB swing + shuttle sprint.
Wednesday
stamina effort for lower end output with an extended bout of aerobic work blended with isometric and moderate strength lifts.
Thursday
Interval weight training has DB jump squats + bike erg, followed by push press and rowing, getting faster each round. Part 3 has some cable machine work and Copenhagen planks.
Friday
Our final day of strength this week has Single Arm DB Z-press and staggered stance RDLs, into a 20 minute EMOM with sleds, backwards carries, and ski ergs.
How Asymmetrical Training Builds Athleticism
Asymmetrical training uses uneven loading or unilateral positions to challenge the body. This can include:
Single arm or single leg lifts
Offset loading (one side heavier than the other)
Mixed rack positions (holding the same weights in different spots during exercises)
Split stance or staggered positions
The goal is to teach the body to produce force through a specific movement pattern while maintaining control despite the uneven nature of the exercise. Instead of relying on symmetry and stability, the athlete must organize their body under less than ideal conditions.
Why Train This Way?
1. Great For Transfer To Sports
When the load is uneven, the body has to work harder to stay aligned properly. The trunk, hips, and shoulders must coordinate to prevent unwanted rotation, collapse, or loss of position. This carries over extremely well to outdoor sports, where force is rarely produced in perfectly balanced positions.
Most athletic movements are asymmetrical by nature:
One leg drives while the other stabilizes
The torso resists rotation as the arms and legs move
Load and balance shift constantly under fatigue
Asymmetrical strength work mirrors these demands without needing to copy sport-specific skills. It builds strength that matters especially when athletes are tired, off balance, or reacting to their environment.
2. Reveals and Reduces Imbalances
Uneven loading quickly exposes side to side differences in strength, control, and coordination. Weak links that can stay hidden during bilateral lifts become obvious.
Over time, this helps athletes:
Improve control on their non dominant side
Reduce compensations
Build more balanced, resilient movement patterns
3. Builds Essential Core Strength
Asymmetrical lifts can challenge the core to resist rotation and lateral flexion rather than create motion. This type of “anti rotational” strength improves posture, durability, and efficient force transfer between the upper and lower body.
This is especially valuable for athletes who spend long periods in flexed or repetitive positions, where maintaining alignment under fatigue is critical.
4. High Return, Lower Stress
One of the biggest benefits of asymmetrical training is the stimulus it provides without requiring maximal loads. Lighter weights feel challenging due to increased stability demands, allowing athletes to build strength and control with less overall joint and nervous system stress.
How We Use It in Training
Asymmetrical training works best as an emphasis, not a replacement for traditional strength work. We typically cycle it in after a bilateral strength phase to apply the strength that’s already been built.
For example, after our recent full body strength phase, we’re moving into a cycle that emphasizes asymmetrical loading patterns within those same movement patterns. Exercises in this phase include ipsilateral split squats, mixed rack presses, and isometric push pull combinations.
This Week At Altitude
Monday
Barbell lunges and floor presses for strength, and then into conditioning that is 20 minutes of front rack carries, sled pushes, ski erg, and a DB complex.
Tuesday
Landmine RDL’s and seesaw presses first, followed by erg, goblet squats, swings, and planks for conditioning.
Wednesday
Stamina mid week has a blend of longer “cardio” efforts with some core and isolation movements mixed in.
Thursday
Chin ups and Front squats for strength, and into landmines, step ups, ball slams, and sled drags.
Friday
Interval Weight Training is devils press and echo bike first, with hang power clean + push press and rowing next. Part 3 is rotational core work.
This Week At Altitude
Monday
We are back after the holiday break with a week of superset strength work. Today is interval weight training with hang power clean + push press with rowing, followed by DB jump squats and shuttle sprints. Part 3 is rotational core and stability.
Tuesday
Strength work is up with the barbell reverse lunges and DB floor press, followed by our 2 x 8 min format of full body movements, throws, and echo bikes for conditioning.
Wednesday
Stamina has a steady effort of bike, row with blended isometric and core work, right into our dynamic effort jumping ball slams and KB swings.
Thursday
Closed for New Years Day
Friday
We have our final strength day with Chin ups and Front Squats, followed by a 16 minute grind with sleds, carries, and split squats.
Density Training
Training density refers to the relationship between total work performed and total time. In density-based workouts, the goal is to complete more work in the same amount of time, or the same amount of work in less time, while maintaining movement quality.
Unlike traditional strength training which often prioritizes longer rest periods and prescribed sets and reps, density training intentionally limits rest. This requires the participant to manage fatigue, pacing, and form under time constraints.
When progressing with density training, several variables can be adjusted, including:
Load
Volume
Time constraints
Rest
By manipulating these variables, a coach can target different training adaptations.
Common Density Training Formats:
While density training can take many forms, EMOMs and AMRAPs are the most widely used because they are simple to understand, easy to scale, and effective across a wide range of fitness levels.
Every Minute on the Minute (EMOM)
An EMOM workout requires the participant to complete a prescribed amount of work within a fixed time interval. Any remaining time in that interval is used for rest before the next round begins.
Most commonly, EMOMs use one-minute intervals, but they can also be structured as 2-minute or 3-minute intervals depending on the coach’s desired outcome.
Why EMOMs Work
EMOMs create structured pacing. The participant knows exactly what is required and exactly how much rest they will earn based on how efficiently they complete the work. This allows for appropriate movement and load selection while maintaining form under a time constraint.
AMRAP (As Many Rounds or Reps As Possible)
In an AMRAP workout, participants complete as much work as possible within a set time cap. The participant cycles through the movements, accumulating rounds and reps until time expires. Rest is self-directed and taken as needed.
Why AMRAPs Work
AMRAPs require the participant to find and maintain a sustainable pace. They can be an effective tool for conditioning and improving work capacity.
EMOM: Benefits and Limitations
Pros
Encourages consistent pacing
Built-in rest supports better technique
Useful for strength-focused or skill-based movements
Cons
Can feel overly rigid
Poor load selection can lead to early fatigue or insufficient stimulus
EMOMs work best when movement quality and consistency are the priority.
AMRAP: Pros and Cons
Pros
Simple and intuitive format
Encourages high effort
Effective for conditioning and aerobic capacity
Allows natural self-regulation
Cons
Technique can degrade under fatigue
Competitive environments can lead to excessive effort with reduced effectiveness
Less precise for strength development
AMRAPs are most effective when conditioning and work capacity are the primary goals.
Who Should Use Density Training?
Density training can be valuable for intermediate lifters, individuals with limited training time, and athletes with specific sports demands. Many sports have repeated bouts of high-intensity effort with short recovery periods. But we see this often in mountain sports such as mountain biking and skiing, where participants must repeatedly produce power, manage fatigue, and maintain technical skill under stress. Density training can be a tool to duplicate those demands and prepare one for the physical demands of their sport.
Programming Density Training Effectively
To use density training well:
Movements must be safe to perform under fatigue
Loads should be moderate to challenging
Fatigue should be managed by both the programmer and the participant
When overused, density training can lead to stagnation, excessive fatigue, and poor recovery.
Density training is an effective way to build strength, conditioning, and work capacity when used intentionally. EMOMs and AMRAPs offer different benefits and challenges, and neither is inherently better than the other. The key is thoughtful programming, appropriate loading, and a clear understanding of the desired training outcome.
Sources:https://elitefts.com/blogs/motivation/density-training-for-sport#:~:text=In%20physical%20training%2C%20density%20is,Density%20Training%20Principle%20(EDT).https://www.rdellatraining.com/the-pros-and-cons-of-density-training
https://www.onepeloton.com/blog/density-trainingThis Week At Altitude
Monday
We have our only strength day this week because of the Christmas schedule but we’ll hit all the movements this week, just in different formats. Today will be chin ups and front squats, followed by conditioning work that has our split format. First up we have alternating push press, rope pulls, and ski ergs. Second is echo bike, Russian twists, and push ups.
Tuesday
Interval weight training today has barbell lunges and biking, followed by dual db snatch and rowing. Part 3 is core and upper back focused.
Wednesday
Stamina has a blend of strength movements but keeps us in a steady zone 2/3 state for 36 minutes. A nice blend of breathing and lifting.
Thursday
Closed
Friday
Closed
This Week At Altitude
Monday
We kick the new phase off with landmine single leg RDLs and KB seesaw press for strength, followed by a conditioning segment of 18 minutes worth of asymmetric complex movements, ergs, and wall balls.
Tuesday
Strength day 2 has front squats and chin ups, followed by two x 8 minute blocks of carries, step ups, erg work.
Wednesday
We’ve got our stamina session mid week, as usual. This is a nice day to break up the lifting during the week and give us a good dose of endurance/aerobic work.
Thursday
Interval Weight Training is back! One of our staple formats takes a back seat during ski conditioning, but we bring it back today with hang power clean + push press and rowing sprints, then KB swings and shuttle sprints in part 2. Part 3 is core focused.
Friday
We wrap up this week with barbell lunges and floor press for strength, followed by 20 minutes of a momentum building conditioning circuit that finishes harder than it starts.
This Week At Altitude
Monday
Today’s strength is Push / Pull movements with Bench press and DB rows. Conditioning is our 8+8 split format with DB snatch, echo bike, and then a sled push deadlift push ups combo.
Tuesday
Ski conditioning power endurance & durability
Wednesday
Stamina has a longer aerobic focused workout with shuttle sprints, biking, and a ball slam segment for some consistent breathing and moving for 36 minutes.
Thursday
Ski conditioning - sport specific strength and conditioning.
Friday
Push press + pull - ups for strength, followed by a 16 min grind with a full body set of work to wrap up the week.
This Week At Altitude
Monday
Strength today with a push/pull combo of barbell row and DB bench press. Conditioning is split between 2x 8 minute circuits with echo bike, core work, and a Db complex.
Tuesday
Ski conditioning - power endurance & durability.
Wednesday
Stamina for a longer, steadier workout with more of an aerobic feel. Still blending a little bit of short, repeated bursts of high output.
Thursday
Ski Conditioning - sport specific strength
Friday
Strength today has barbell Z-press and Deadlifts for a full body superset of work, followed by an 18 min grind with sled pushes, landmine clean and press, pistol carries, and more.
This Week At Altitude
Monday
Strength today has seated DB presses and deadlifts, followed by a 20 min conditioning segment with forward/backward carries, sled pushes, and DB snatches.
Tuesday
Ski Conditioning power endurance and durability
Wednesday
Stamina has rowing, shuttle sprints, and a power circuit for 36 minutes of steady work.
Thursday
930 am workout only! No need to register, join us for a fun partner workout - all are welcome to join.
Friday
Closed