This Week At Altitude
Monday 7/29 — Strength + Conditioning
Split Squats and Pull ups for strength, paired with a five-station EMOM that combines rotational power, loaded carries, core work, and a full-body finisher.
Tuesday 7/30 — Strength, Accessory + Conditioning
Upper-body pressing and posterior chain strength, followed by arm/calf accessory work and a run-based conditioning piece built around power output.
Wednesday 7/31 — Stamina
Three back-to-back EMOM blocks pairing steady-state cardio (bike/ski) with unilateral strength and core/carry work, each finishing with a hard cardio push.
Thursday 8/1 — Strength + Conditioning
Squat and pull strength work followed by two 8-minute conditioning blocks combining ski erg, jumps, push-ups, sled work, biking, and core.
Friday 8/2 — Interval Weight Training
Three rounds of descending-rep bench press paired with rowing intervals, a kettlebell/run conditioning piece, and a finisher of shoulder work
This Week At Altitude
Monday: Interval Weight Training Monday pairs hang power cleans with the ski erg, then rotational MB slams with the echo bike, and closes with a core-and-shoulder circuit of KB windmills, ab rollouts, and prone plate passes. Power and engine work to start the week.
Tuesday: Strength + Conditioning Strength is 5 rounds of deadlifts and seesaw DB bench press. Conditioning follows with a 15-minute blend of KB gorilla rows, a front rack carry, and a 200m run.
Wednesday: Stamina Three 12-minute EMOMs build stamina: bike erg with DB chops and wall sits, row erg with Arnold presses and weighted sit-ups, then KB swings and jumping lunges to finish.
Thursday: Strength + Conditioning Strength is 4 rounds of T-bar rows and suitcase walking lunges. Conditioning is a 20-minute, five-station EMOM covering Mr. Spectaculars, pull-ups with jump squats, bike erg sprints, and KB power stairs.
Friday: Strength + Conditioning Strength to end the week with back squats and single-arm DB Z-press with pulldown. The conditioning finisher uses escalating work-to-rest intervals across ski erg, bike erg, ring planks, curtsy lunges, and push press with an overhead hold.
This Week At Altitude
Monday
Strength work has back squats and single-arm DB Z presses, then conditioning shifts into KB swings paired with shuttle sprints before finishing with step-ups and a row sprint.
Tuesday
Interval weight training has landmine rotational clean & presses with bike sprints, then into DB jump squats with bike erg. We close with a core-focused round of windmills, ab rollouts, and plate passes.
Wednesday
A 36-minute stamina grinder rotates row, ski, and bodyweight work — kneeling grave diggers, crossover push-ups, reverse lunges, plank saws included.
Thursday
Strength today is our deadlifts and DB seesaw bench, followed by a 15-minute conditioning flow through carries, ring planks and sled pulls.
Friday
Strength hits T-bar rows and suitcase walking lunges, then a 20-minute density conditioning segment of squats, pull-ups/push-ups, side planks, and 200m runs.
This Week At Altitude
MONDAY
Heavy pulls and horizontal pressing lead the day with 5 rounds of deadlifts paired with DB seesaw bench. Conditioning shifts to a run/squat/carry combo on a 3-minute rotation for 15 minutes.
TUESDAY
T-bar rows and suitcase lunges for strength to begin the day, then a 20-minute EMOM cycling through cossack squats, Bike Erg, half moons, and KB power stairs for a well-rounded conditioning piece.
WEDNESDAY
Stamina has 3 x 12-minute blocks to blend steady-state cardio (Bike Erg, Row) with core and unilateral strength work, finishing with a jump squat/Echo Bike sprint combo.
THURSDAY
Back squats and single-arm Z-press with band pulldown for 5 rounds of strength. Conditioning stacks an Echo Bike/wall sit pairing with an 8-minute block of landmine cleans, pull-ups, and box jumps/step ups.
FRIDAY
Three rounds of KB swings and sprints kick off the day, followed by push press paired with Ski Erg, and closing out with windmills, ab rollouts, and plate passes for core and shoulder stability.
This Week At Altitude
Monday 6/29 — Strength work has T-bar rows with suitcase walking lunges before transitioning into a two-part conditioning block: an 8-minute EMOM alternating Echo Bike calories with rotational med ball slams, followed by an ascending ladder of KB swings, box jumps, and push-ups.
Tuesday 6/30 — A strength-focused day built around heavy back squats paired with a single-arm Z-press and band pulldown superset for five working rounds. Conditioning is a 20 minute grind with increasing intensity each round.
Wednesday 7/1 — Three consecutive 12-minute EMOMs covering aerobic, strength, and power demands: the first pairs bike erg efforts with single-leg RDLs and plank bodysaws, the second hits the ski erg alongside ring isometric holds and renegade rows, and the third closes with dual DB snatches and box jumps.
Thursday 7/2 — An IWT day with three blocks: barbell push press paired with rowing intervals, DB jump squats paired with shuttle sprints, and a core accessory finisher of KB windmills, ab rollouts, and prone plate passes.
Friday 7/3 — Altitude Athletics is closed in observance of Independence Day.
This Week At Altitude
Monday 7/21 — Final week this training block begins with front squats and weighted chin-ups, then transitioning into a 20-minute EMOM that hits a bit of everything with DB Curtis P, side planks, step ups, and calories.
Tuesday 6/23 — Narrow grip bench and KB deficit deadlifts pair pushing and pulling under load, with the final bench round finishing as a drop set to push muscular endurance past the strength work. A quick accessory block of tricep rollbacks and Copenhagen planks sets up two 7-minute conditioning pieces that balance rotation, hip drive, and upper body output.
Wednesday 6/24 — Three back-to-back 12-minute EMOMs build aerobic capacity by cycling through the rower, bike erg, and bodyweight work, each minute pairing a mono-structural effort with a strength or core movement. The third block shifts to jump lunges and wall balls, adding a little pop and power to cap off the session.
Thursday 6/25 — Bulgarian split squats and cable pulldowns for ourstrength work, with the final split squat round as a drop set. The conditioning puts together landmine rotations, overhead carries, Aussie rows, a run, and a sled push into a well-rounded 15-minute grind.
Friday 6/26 — IWT day closes the week with two blocks designed for higher intensity sprint efforts — hang power cleans and box jumps into the ski erg, thrusters and jumping lunges into the bike, then an accessory finisher of deficit curtsy step-downs, dips, and ring face pulls.
This Week At Altitude
Monday – IWT: DB snatch + Echo bike in part 1, into incline bench press and rowing for part 2. Part 3 includes diagonal hip work and upper body accessory movements.
Tuesday – Strength + Conditioning: Heavy unilateral leg work of split squat strip sets paired with pulldowns, finished off with a 15-minute conditioning piece that tests grip, carries, and full-body output.
Wednesday – Stamina: Three 12-minute EMOMs blending steady-state cardio with strength and core work, capped off with explosive jump squat/echo bike sprints to finish strong.
Thursday – Strength + Conditioning: Heavy front squats and weighted chin-ups, then into a 20-minute escalating conditioning circuit hitting legs, core, and shoulders.
Friday – Strength + Conditioning: Bench press and deficit deadlifts with a drop set finisher, followed by triceps/core accessory work and a runner's conditioning piece blending squats and rows.
This Week At Altitude
Monday 6/8 — Strength to start the week with narrow grip bench and KB deficit deadlifts, finishing with a 14-minute conditioning circuit mixing DB snatches, weighted sit-ups, and Echo Bike.
Tuesday 6/9 — Heavy front squats paired with chin-ups set the tone, followed by a 20-minute EMOM that cycles through step-ups, push up to gorilla rows, ski erg, and sled pushes.
Wednesday 6/10 — Stamina today with our three 12-minute blocks on the bike erg, rower, and a med ball finisher, blending steady-state cardio with accessory movements like archer rows and rollouts.
Thursday 6/11 — Interval weight training day with KB swings + jump squat and running first, then hang power cleans, push press, and rowing second. We wrap up with single-leg deficit step-downs and ring work for accessory work.
Friday 6/12 — Bulgarian split squats and cable pulldowns for our strength block, then a 15 min density style conditioning piece with DB thrusters, Aussie rows, and 200m runs to close the week.
This Week At Altitude
Monday
We begin our new phase with Bulgarian split squats and cable pulldowns capped with a drop set, then a 14-minute conditioning circuit of KB swings, box jumps, crossover push-ups, and 200m runs.
Tuesday
Interval weight training has DB snatches paired with the ski erg, then jump squats paired with the bike, and an accessory block with glute work and upper back isolation.
Wednesday
We hit stamina with three 12-minute EMOMs blending cardio machines with movements like DB floor press, KB Cossack squats, and a Thruster/Box jump finisher.
Thursday
Strength has narrow grip bench and KB deficit deadlifts with a drop set, followed by two 8-minute conditioning blocks of landmine cleans, sled pushes, and ski/row intervals.
Friday
Wrapping up the week with heavy front squats and chin-ups, then a 20-minute conditioning piece with escalating intervals of work for a momentum building feel.
This Week At Altitude
Monday 5/25
We are closed to in celebration of Memorial Day, please enjoy the time off with friends and family.
Tuesday 5/26 — Heavy lower body strength work with pause squats / back squats combo, paired with our incline chest supported rows for upper back strength. This is followed by two rounds of 8 min conditioning blocks, mixing lunges, push-ups, ski erg, and shuttle sprint, plank variations.
Wednesday 5/27 — A stamina-focused session built around three 12-minute segments, hitting the rower, bike erg, and bodyweight power work. Expect a blend of full body work with a higher demand on pacing and control for longer efforts.
Thursday 5/28 — Pull-up strength with a burnout hold at the end of each set, paired with foam roller hack squats to hammer the quads. Wraps up with a 14-minute grind of sled and carry work to build resilience and durability.
Friday 5/29 — Overhead pressing strength with an elevator + strict press combo, plus single-leg RDLs for posterior chain work. Conditioning includes a 16-minute conditioning circuit ties it all together with landmine cleans, devil's presses, and sled pushes.
This Week At Altitude
Monday
Pull-up holds and foam roller hack squats for strength,, and a 15-min EMOM to finish — KB rows, bike erg, and step-up/box jump combos.
Tuesday
Overhead pressing and single-leg RDLs up front, then 14 minutes of goblet carries, lateral jumps, curtsy lunges, and ski erg.
Wednesday
Three 12-minute blocks as usual, back-to-back with row, bike, then KB swings and box jumps. Sustained effort, the whole way through for stamina.
Thursday
Paused back squats and chest-supported rows, then 4 rounds of landmine rotations, KB swings, rowing, and wall balls with progressively longer work intervals for a momentum building conditioning effect.
Friday
DB thrusters + ski erg followed by rotational med ball slams + echo bike, then a core and carries finisher. Descending work intervals make it so we push faster pacing throughout the rounds.
This Week At Altitude
Monday — Paused back squats build strength from the bottom position of the squat, then two back-to-back 8 min EMOMs on the rower and ski erg will test your conditioning.
Tuesday 5/12 — Strict pull-ups with iso holds for strength, then conditioning with sled pushes, ring push-ups, and KB carries make this a full-body effort.
Wednesday 5/13 — Steady state meets strength. Three 12-minute EMOMs on the bike and ski erg with wall sits, deadlifts, and core work mixed in. Pace yourself early — you'll want that 90% sprint at the end.
Thursday 5/14 — Classic IWT today with hang cleans + echo bike, and KB swing + shuttle sprints. Higher intensity today finishing up with a solid core segment.
Friday 5/15 — Barbell elevator press and single-leg RDLs up front, then four rounds of 200m runs with Aussie rows and lunges to close out the week.
This Week At Altitude
Monday — Upper body pressing and single-leg hinge work today for strength, with the Barbell Elevator Press and Single Leg DB RDL, followed by a quick accessory block. Conditioning runs two EMOM blocks — a gorilla row/sumo deadlift complex with box jumps, then wall balls and bike erg.
Tuesday — Interval Weight Training Up first we have landmine clean and press paired with the ski erg, and in part 2 we have DB hang squat cleans with the bike erg, followed by a core and carry finisher to wrap it up.
Wednesday — Stamina Three 12-minute segments building aerobic capacity alongside strength work. The first two rotate cardio efforts on bikes and rowers at 75% and 90% with upper and lower body accessories, while the third is a straight power repeater alternating dual DB snatches and box jumps.
Thursday — Paused back squats — 5 rounds with a 2-second hold in the hole — paired with chest-supported incline rows. Conditioning is a 20-minute, 5-station EMOM cycling through Mr. Spectacular, max Echo Bike, Cossack squats, and sled pushes with a built-in rest minute.
Friday — Strict pull-ups with a 5-10-second chin-over-bar hold pair with foam roller hack squats, followed by hammer curls and single-leg glute bridge iso holds for accessory work. Conditioning finishes the week with a 15-minute piece combining a run or bike, KB front rack carry, and push-ups on KBs.
This Week At Altitude
MONDAY -Interval Weight Training
DB snatches paired with Echo Bike and thrusters with Ski Erg sprints — descending reps and intervals keep the intensity up throughout. We finish with t-spine, hip work, and bottoms-up KB carries to build stability from the inside out.
TUESDAY — Strength
Barbell RDLs and DB curl-to-press for strength, then we hit a 4-round interval circuit — Work sets climb from 30 to 50 seconds for a momentum building feel to the conditioning.
WEDNESDAY — Stamina
Three 12-minute EMOM blocks hit the rower, Bike, and Ski Erg alongside pressing, rowing, core, and jump squats. The structure is simple — show up every minute, do the work. Your aerobic engine will thank you by Friday.
THURSDAY — Strength
Bulgarian split squats and KB windmills for unilateral strength. Hip airplanes and shoulder Y's for accessory work, Then farmer carries, deficit push ups, rowing, and wall balls for 16 minutes, a hard effort with short periods of rest to regroup in between rounds.
FRIDAY — Press, Drive & Run
Incline bench and single-leg hip thrusts to close the strength week, then a good finisher — Aussie rows, walking lunges, and a 200m run every 3 minutes for 15.
This Week At Altitude
Monday opens with Romanian deadlifts and alternating curl-and-press for strength, followed by a 15-minute conditioning piece that mixes landmine rotations, mixed rack carries, chin-ups, bike erg intervals, and sled pushes.
Tuesday shifts to upper push with incline bench press paired with single-leg hip thrusts, then two back-to-back 8-minute EMOMs — one pairing DB thrusters with a plank row isometric hold, the other alternating the echo bike with air squats. A nice metabolic punch to finish.
Wednesday is a stamina day: three 12-minute EMOMs cycling through the bike erg, ski erg, and a final segment of snatches and box jumps. No heavy loading — just sustained output and athleticism.
Thursday is interval weight training built around bar speed and explosiveness. Hang power cleans paired with hard rowing intervals, then DB jump squats into 100m runs. The third block has more controlled and focused work with t-spine and hip mobility.
Friday closes the week with single-leg strength — Bulgarian split squats and KB windmills. The conditioning finisher rotates through rowing, push-ups, running, step-ups, skiing, and weighted sit-ups for a full-body send-off before the weekend.
Random Training vs Training Blocks
Many newcomers to the gym default to wandering from one exercise to the next, some legs here, a little bit of arms there, and then calling it a day. While that is a way to work out, it’s generally not the most efficient approach for building strength or muscle over time.
Without a clear direction, workouts can become inconsistent, making it harder to track progress or see meaningful results. This is why we use training blocks. Training blocks provide structure and purpose while still allowing for variety in movement selection, giving you the best of both worlds.
What Are Training Blocks?
Training blocks are structured periods of time most commonly around 4 weeks where workouts are designed around a specific goal. That goal could be improving strength in a lift, building muscle, refining technique, or increasing overall work capacity.
Within a training block, movements and workout formats are intentionally selected to support that goal. For example, if your focus is improving your barbell bench press, you would prioritize that lift in your weekly training. Alongside it, you would include accessory movements like dumbbell presses, rows, or triceps work that help strengthen the muscles involved and improve overall performance.
One of the biggest advantages of training blocks is that they provide direction without becoming repetitive. You don’t have to do the exact same workout every week. Instead, you can adjust variables like load, volume, tempo, or even slight variations of the movement to keep training engaging while still working toward the same outcome.
Why Not Just “Mix It Up” Every Day?
Variety is often seen as a good thing in fitness but too much inconsistency can actually slow progress. When exercises are constantly changing, it becomes difficult to build skill, apply progressive overload, or truly measure improvement.
Training blocks strike a balance. You get enough consistency to improve, while still having enough variation to stay motivated and avoid burnout.
Still Not Convinced?
Beyond helping you work toward specific goals, training blocks offer:
1. Progressive Strength Gains
Repeating key movements allows you to refine technique and gradually increase weight or reps over time.
2. Reduced Risk of Injury
Instead of jumping between random intensities and movements, training blocks allow for gradual progression. This gives your muscles, joints, and connective tissues time to adapt safely.
3. Better Recovery
Structured programming accounts for intensity and volume across the week and block. This helps prevent constant max effort training, reducing fatigue, and improving overall recovery.
4. Measurable Progress
With consistent movements and clear intent, it becomes much easier to track improvements whether that’s lifting heavier, completing more reps, or moving better.
This Week At Altitude
Monday: Kick off the week with upper body strength work centered around incline bench press and single-leg hip thrusts, finishing with a spicy 14-minute conditioning circuit of lunges, rows, and sit-ups capped off with 200m runs.
Tuesday: Shift focus to single-leg stability and mobility with Bulgarian split squats and KB windmills, then test your engine with a 16-minute EMOM mixing farmer carries, push-ups, rowing, and wall ball shots.
Wednesday: A pure stamina day featuring three back-to-back 12-minute EMOMs on the bike erg, ski erg, and a devil's press/jump squat combo — expect to be humbled.
Thursday: Heavy hinge day with barbell RDLs leading the strength block, followed by two 8-minute conditioning blocks that layer sled pushes, gorilla rows, and echo bike to finish you off.
Friday: Close the week with interval weight training pairing front squats and DB bench press with escalating bike and ski erg efforts, rounding out with thoracic mobility and carries in part 3.
This Week At Altitude
Monday
Lower-body strength meets unilateral control with split squats and windmills, followed by 8+8 conditioning to build work capacity. Expect a strong focus on movement quality and finishing with mobility work to open up the hips and T-spine.
Tuesday
A power-focused interval weight training day combining explosive lifts with short, intense cardio bursts to drive output and conditioning. The session finishes with targeted stability and mobility work to reinforce hip control and thoracic rotation.
Wednesday
Stamina is the name of the game with extended EMOM blocks that challenge aerobic capacity while layering in upper body strength and core stability. You’ll move continuously at varying intensities, building both endurance and control under fatigue.
Thursday
Upper body pressing strength is paired with single-leg posterior chain work, then supported by accessory movements to build durability. A longer conditioning piece ties everything together with full-body functional movements and sustained effort.
Friday
Posterior chain strength takes the lead with RDLs, complemented by upper body pressing and arm work. The conditioning finisher uses varied intervals and movement patterns to challenge coordination, core stability, and total-body endurance before closing with recovery work.
This Week At Altitude
Monday
We start this week off with strict pull-ups and cossack squats for strength, calf raises and DB tempo rows for accessory work, and 16 minutes of conditioning with push press + ski, and lunge + echo bike combinations.
Tuesday
Contrast training today with deadlift + box jump, and we’re changing the pressing angle to a coffin press during each set to squeeze a little more work in. Conditioning is an 8+8 min format with sleds and carries in one segment, and rowing and DB complex in the other.
Wednesday
Stamina breaks up the week with a different pace - we have 36 steady minutes with minimal rest build in, so pace accordingly.
Thursday
Strength today has our goblet squat volume (20 reps!) and our single arm pulldowns. The accessory block includes Copenhagen lifts and face pulls, and our conditioning block is an 18 minute grind.
This Week At Altitude
Monday
Deadlift + box jump contrast training day. We pair this with an upper push to keep things balanced with all the pull up accessory work we’re doing. The conditioning work includes full body exercises in our momentum building format for 20 min.
Tuesday
Interval weight training has KB swing + shuttle sprint, followed by Push press + ski erg. The finishing circuit includes the same accessory exercises we’ve been doing with slight progressions.
Wednesday
Fun stamina session today with 36 minutes built with an aerobic focus and blended with some basic isometrics and strength movements. One segment has our dynamic effort / ballistic work.
Thursday
Strength today is pull up, cossack squat work and related accessory movements. Conditioning is 3 sets of 5 minutes on with different stations.
Friday
Goblet squat volume and single arm cable pulldowns first, followed up with 16 minutes of consistent work with sleds, rotational and lateral movement.