Fri 03MAR23
BODYWEIGHT
quick minimalist workouts
Week 3 of 6
@slow tempo; 30sec; rest 30sec x 3
+
15 Air Squats
5sec Forearm Wall Plank
x 2-3
+
Nose to Wall Hold: Accum 45sec
+
A. One and A Quarter Air Squat
@3010; max repeatable reps; rest 90sec x 3
B. Deficit Hand Stand Push Up Variation
@4010; 60sec AMRAP; rest 90sec x 3
*Modification: Try to go a variation harder than the previous weeks.
C. 3 Sets:
5 Down Dog Knee to Triceps, right
10sec Plank
5 Down Dog Knee to Triceps, left
10sec Plank
*Modification: Try a harder variation than you used the previous weeks
and perform 3 max repeatable sets
+
Run
@consistent pace; 40 min
BUILD
add muscle, build strength, feel energized
DELOAD WEEK
A. Deadlift:
10-8-6
rest 2 min
B. Weighted Strict Pull Up:
10-8-6
rest 2 min
C1. Single Arm Bench Press:
12-15 reps/arm
rest 60 sec
C2. Goblet or Hack Squat:
12-15 reps
rest 60 sec
C3. Arch to Hollow Rolls:
30 sec @ consistent tempo
rest 2 min
x3 sets for C's
ATHLETE
evidence-based, high-intensity functional fitness
Open 23.2
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
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HELPFUL RESOURCES:
Warm-Up, Stretching, and Mobility Flow Ideas
Join the ATOP Community on FaceBook
Not sure what a specific exercise is?
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** Put them in the comments below **