MONDAY

absolute strength 12min 

squat

muscular endurance 15min 

db push press

db hang snatches

TUESDAY

absolute strength 12min 

deadlift

aerobic power & vo2max 16min 

row

deadlifts

burpees over bar

WEDNESDAY

absolute strength 12min 

bench press

muscular endurance & vo2 max 16min 

ring dips

push ups

pull ups

bike/ski

THURSDAY

aerobic power [lactate threshold] 25min 

wallballs

burpee box jumps

FRIDAY

explosive power 12min 

power clean

aerobic power & vo2 max 15min 

toes to bar

hang power cleans

SATURDAY

lactate threshold & muscular endurance 32min 

bike

thruster

wall walks

SUNDAY

lactate threshold & muscular endurance 35min 

russian twists

bike/ski

strict pull ups

double db box step ups