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.