Training at elevation is no joke. Whether you’re a seasoned athlete or just someone tackling a tough WOD on vacation, working out at altitude brings a level of difficulty that even the most well-conditioned lungs can’t prepare for overnight.
In this deep-dive from Anaconda, Montana—hovering at 6,000 feet above sea level— Jason Grubb takes on a full day of grueling workouts while navigating the challenges of thinner air, elevated heart rates, and the burning lungs that come with each rep.
The goal? Staying fit while training for the CrossFit Games, even on vacation.
Jump to:
- Altitude Changes Everything—Even for the Fittest
- Kicking Off with the Boulder Legends Qualifier WOD
- Programming Adaptation and Midday Recovery
- A Heavy Partner: Dumbbells, Deadlifts, and Handstand Walks
- Finisher: Maximum Output with a Sled and a Bike
- Why Train at Altitude Anyway?
- Train-cation or Bust
- The Takeaway
Altitude Changes Everything—Even for the Fittest
After living in low-elevation Alabama for the past few years, heading back up to altitude for training hit hard. “It is so dramatically different,” said the athlete. Despite previously living and training in Denver—also known as the “Mile High City”—he admits that acclimatization wears off faster than you’d think. Returning to elevation left him gasping for air from the warm-up alone.
“I just did a 500-meter row at a 2:05 pace and I’m already out of breath,” he noted early in the session. That was just the beginning of what would become a punishing workload spread across multiple workouts, all while chasing oxygen.
Kicking Off with the Boulder Legends Qualifier WOD
The first test: a 12-minute AMRAP consisting of:
- 15 deadlifts at 185 lbs
- 30 wall balls (standard height & size)
- 15 toes-to-bar
Despite still recovering from a brutal session the day before—a workout consisting of 420 ft of lunges and 49 bar muscle-ups—he pressed on.
“I was just gasping for air. I wanted to quit… I’m not competing at Legends this year, but I have a moral obligation to do the qualifiers since I help program them.”
By the end of the 12 minutes, he managed 4 full rounds, plus 15 deadlifts and 19 wall balls into the next. A solid haul that left him completely maxed out—literally. His heart rate peaked at 165 bpm, his personal maximum.
Breaking the workout down:
- Deadlifts: 6-5-4 strategy
- Wall balls: 12-10-8 reps, breaking them to conserve energy
- Toes-to-bar: Unbroken each round, used as recovery
“Once I completed four rounds, I went back to deadlifts and then wall balls until the timer stopped. I couldn’t even see the clock—I just kept moving till the phone alarm rang.”
Programming Adaptation and Midday Recovery
The post-AMRAP plan pivoted slightly. Originally scheduled:
- 3 rounds of: 400m run, 25 toes-to-bar, 25 burpee box jump overs
Instead, he modified the session to avoid spiking his heart rate too far into red zone:
- 12-minute EMOM:
- Minute 1: 12-calorie row
- Minute 2: 15 toes-to-bar
This way, he caught up on toes-to-bar volume without diving too deep into anaerobic fatigue. “The burpee box jumps would’ve just sent my heart rate to the stratosphere at this altitude,” he joked.
A Heavy Partner: Dumbbells, Deadlifts, and Handstand Walks
The third workout of the day was a pressing-and-pulling beast:
- 80-ft handstand walk
- 100 dumbbell bench presses with 70s (descending reps: 40-30-20-10)
- Deadlifts at 350 lbs (reps: 8-6-4-2)
The key here was pacing with caution. “With deadlifts at 350 lbs and high bench press volume, I’m not pushing to failure. I want to build capacity, not burn out seven weeks ahead of the CrossFit Games.”
All handstand walk distances were completed unbroken. The heavy dumbbell bench was broken into sets of 10, and the deadlifts were paced smartly—starting with 5 and 3, and finishing with unbroken smaller sets.
Finisher: Maximum Output with a Sled and a Bike
No CrossFit session feels complete without a devastating finisher. The setup:
- 8 rounds every 4 minutes:
- 12-cal bike
- 25-ft sled push
- Another 12-cal bike
This spicy pair of intervals turned up the heat, quite literally. As he put it, “It feels like working out at the top of Mount Everest.”
Why Train at Altitude Anyway?
High-altitude training forces the body to adapt to lower oxygen levels by increasing red blood cell production. Over time, this adaptation can enhance cardiovascular performance, boost endurance, and improve recovery.
However, those benefits don’t show up instantly. It typically takes 10–21 days for significant aerobic adaptations to occur. Until then, workouts simply feel harder.
If you’re planning to train at high altitude, consider the following:
Tips for Altitude Training
- Hydrate aggressively: Dry mountain air dehydrates you faster.
- Reduce intensity initially: Your usual paces may not be sustainable on Day 1.
- Monitor heart rate: Use data to avoid overtraining.
- Sleep more: Recovery is crucial when your body is working overtime to adjust.
- Supplement wisely: Products like electrolytes (Elemental) can support hydration and performance.
Train-cation or Bust
This entire day of training was part of what he calls a “train-cation”—a vacation where fitness remains a priority. Between challenging workouts, a supportive gym at Smelter City CrossFit, and stunning mountain views, the experience balances dedication and adventure.
“Hopefully, my body is making some extra red blood cells right now,” he joked after the final finisher. Even if not, staying active and consistent in different environments helps prep his body and mind for what lies ahead—like the looming 2025 CrossFit Games.
The Takeaway
Altitude training isn’t just for elite runners or Olympians. For the everyday athlete or CrossFitter, it pushes limits by amplifying every breath and every movement.
Consistency, smart scaling, and adaptability turn impossible-seeming sessions into meaningful progress—even with lungs screaming for air.
As the athlete says, “Your best days are ahead of you. Fortune favors the bold.”
