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.
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.