This Week At Altitude

Monday 9/21 — Strength + Conditioning

Front squat and single-arm row for strength work, followed by a single-leg eccentrics and bicep curl accessory block. The day finishes with a 16-minute conditioning segment that rotates a full-body dumbbell movement, a kettlebell power stair, and ski erg work, with a built-in rest minute.

Tuesday 9/22 — Interval Weight Training

Two interval-style blocks that pair loaded work (pressing and kettlebell swings) with erg sprint efforts that increase in pace every 15 seconds. The final block shifts to lower-body strength and mobility with calf, cossack squat, and hip work.

Wednesday 9/23 — Stamina

Three 12-minute EMOMs built around cardio machine efforts, unilateral and core work, and upper-body pushing and pulling. The last EMOM is a short power finisher combining rotational med ball slams and jumping lunges.

Thursday 9/24 — Density Strength + Conditioning

A 15-minute density block alternates pull-ups and dual kettlebell deadlifts every 90 seconds. It's followed by a 20-minute conditioning circuit that combines a loaded carry, core rotation, lateral hops, ski erg, and a light-to-moderate sled push.

Friday 9/25 — Strength + Conditioning

Single-leg posterior chain and pressing strength work, paired with a skull crusher and split squat accessory block. Conditioning has four rounds against a 3-minute clock with a 200m run into a squat, press, and rotational movement circuit.