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Mon 06MAR23


quick minimalist workouts

Week 4 of 6


@slow tempo; 30sec; rest 30sec x 3


5 burpees

10 Alt Reverse Lunges

10 Tuck Ups

x 2-3


Chaturanga Hold: Accum 45sec

Split Squat Hold: Accum 45sec/leg


A. One and a Quarter Push Up

@3010; max repeatable reps; rest 90sec x 4

B. Rear Foot Elevated Split Squat

@2010; max repeatable reps; rest 90sec btw legs x 4

C. Sit Up, feet anchored

45 sec AMRAP; rest 15sec x 8



@last week’s pace; 8min; rest 4min x 2


add muscle, build strength, feel energized

Sustainable Gains with Micro-Loading

Level: All- Beginner to Elite

Length: 8 Weeks

Frequency: 3 workouts per week (Mon, Wed, Fri)

Equipment Level: Some

Before you get started, you should know…

This program is designed for ‘real people’ with ‘real lives’ who want to feel and look strong, athletic, and fit while learning how to make sustainable gains with a minimalistic approach. This program is designed for the advanced trainee but is made to be easily modified for even the newest noob who has never picked up a barbell in their life before.

The weight training program itself utilizes the concept of Micro-Loading Phases developed by the late, great, and Indiana strength coaching legend Coach John Christy. Micro-Loading properly will promote the development of great motor skills (technique) which is absolutely essential for great gains. Additionally, I prescribed appropriate rep ranges to further encourage both strength and size. We will be adding small amounts to our core movements each week in the increments of anywhere from 0-2.5 pounds per week. (I will tell you how much and for what movements within the program.) And if you need small change plates- I picked these up

This program consists of eight training weeks focusing on building strength, size, and muscular conditioning to improve our fitness along with picking up a few new skills that we hopefully didn’t have before. We will do all of those things through minimalistic style weight training.

Ready? LET’S GO!


small change plates- I picked these up

Week 1 of 8

Day 1

A) Forward Ab Throw: 10 reps x 2

B) Seated Box Jump: 10 reps x2

C) Back Squat: 8 reps; rest 3-5min x3

*Last set should should feel like an 8 RM. We will retest this on week 8.

D) Stiff-Legged Deadlift: 12 reps; rest 3-5min x3

E) Dip: 6 reps; rest 3-5min x3

*Last set should should feel like a 6 RM. We will retest this on week 8.

F) 3-Point DB Row: 8 reps; rest 3-5min x3

*Last set should should feel like a 6 RM. We will retest this on week 8.

G) Core: Accum 2 min perfect Hollow Hold


Hollow Open Close: 10 reps x2


evidence-based, high-intensity functional fitness

A. Back Squat

Build to a moderate double in 10 min

- 7-8.5 RPE. Fast and snappy, load not important.

C. 10 min EMOM

min 1: 9-12 alt pistols

min 2: 9-12 BJO, sd- 20/24"


4 Sets @ HARD Effort

Every 2 min

15 Thrusters- 65/100#

15 C2B



Warm-Up, Stretching, and Mobility Flow Ideas

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Not sure what a specific exercise is?

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Questions? Scores?

** Put them in the comments below **

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