Tue 14FEB23
BODYWEIGHT
quick minimalist workouts
Week 1 of 6
A. Walk, Jog, Bike, Swim, Stretch, etc
@easy recovery pace; 10-30+min
BUILD
add muscle, build strength, feel energized
Rest, stretch, mobilize, and/or long aerobic (easy) cardio
ATHLETE
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
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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?
Questions? Scores?
** Put them in the comments below **