MONDAY

hypertrophy & strength 15min 

push press

anaerobic capacity & lactate threshold 18min 

thruster

row

TUESDAY

hypertrophy & strength 15min 

deadlift

lactate threshold & muscular endurance 17min 

sumo deadlift high pulls

toes to bar

run

WEDNESDAY

muscular endurance & aerobic power 36min 

bench press

bike/ski

kb box step ups

THURSDAY

explosive power 12min 

power snatch

aerobic power (vo2max) 18min 

hang power snatches

burpees

row

FRIDAY

hypertrophy & strength 15min 

front squats

aerobic power & muscular endurance 17min 

strict pull ups

air squats

Double unders

SATURDAY

aerobic power & muscular endurance 34min 

push ups

sit ups

burpees

kb swings

SUNDAY

lactate threshold & muscular endurance 35min 

bench dips
row
ring rows
cossack squats