MONDAY

open gym 

TUESDAY

absolute strength 14min 

back squat

muscular endurance 18min 

power cleans

push ups

air squats

WEDNESDAY

aerobic capacity [lactate threshold] 32min 

pull ups

run

double under

row

THURSDAY

absolute strength 15min 

bench press

aerobic power [vo2max] 15min 

v-ups

ski

db hang power snatches

bike

FRIDAY

absolute strength 15min 

deadlift

aerobic power [vo2max] 15min 

burpee box jumps

deadlifts

SATURDAY

muscular endurance & lactate threshold 30min 

push press

toes to bar

bike

SUNDAY

aerobic capacity & lactate threshold 35min 

wall walks

bike/ski

chin ups

db box step ups