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Tue 14FEB23


quick minimalist workouts

Week 1 of 6

A. Walk, Jog, Bike, Swim, Stretch, etc

@easy recovery pace; 10-30+min


add muscle, build strength, feel energized

Rest, stretch, mobilize, and/or long aerobic (easy) cardio


evidence-based, high-intensity functional fitness

20 min EMOM

min 1: 4-6 RMU

min 2: 2 Clean & Jerks- Building tough

min 3: 8-12 HSPU

min 4: 30 sec AB @ SUSTAIN


20 min EMOM

min 1: 30-50' HSW

min 2: 50-75 DU

min 3: 12-16 alt Pistols

min 4: 14/17 cal Row



Warm-Up, Stretching, and Mobility Flow Ideas

Join the ATOP Community on FaceBook

Not sure what a specific exercise is?

YouTube It

Questions? Scores?

** Put them in the comments below **

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