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Fri 03FEB23


quick minimalist workouts

For Time @ SUSTAIN:

100 Walking Lunges

100 Sit-Ups

100 Glute Bridges

100 count Plank

*Divide and conquer as needed


add muscle, build strength, feel energized

A. Deadlift:


rest 2 min

- 8-9.5 RPE.

(5 sets)

B. Weighted Strict Pull Up:


rest 2 min

- 8-9.5 RPE.

(5 sets)

C1. Decline Bench Press:

20 reps

rest 60 sec

-7-8 RPE.

- replicate hand spacing to that of what you DB bench

C2. Seated Leg Extension:

20 reps

rest 2 min

-7-8 RPE.

x2 sets for C.

C3. Weighted Side Bends:

20 sec/side @ consistent tempo, stay lighter

rest as needed

x3 sets

- NOT alternating this week.


evidence-based, high-intensity functional fitness

"OPEN 17.5"

10 RFT

9 Thrusters- 65/95#

35 DU



Warm-Up, Stretching, and Mobility Flow Ideas

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Questions? Scores?

** Put them in the comments below **

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