MONDAY

absolute strength 15min 

bench press

aerobic power [vo2 max] 14min 

handstand push ups

bike/ski

box jumps

TUESDAY

aerobic power [vo2 max] 32min 

rope pull ups

wall balls

run

WEDNESDAY

absolute strength 15min

deadlift

aerobic power [lactate threshold] 16min 

toes to bar

db hang cleans

burpee to target

THURSDAY

muscular endurance 23min 

double under

wall walks

farmers carry

FRIDAY

absolute strength 14min 

back squat

aerobic power [vo2 max] 14min 

row

thruster

SATURDAY

aerobic power & muscular endurance 35min 

bike

db snatches

strict pull ups

SUNDAY

lactate threshold & muscular endurance 35min 

wall sit

bike/ski

feet elevated ring rows

db burpee deadlifts