TUE 31JAN23
BODYWEIGHT
quick minimalist workouts
5 Rounds
60 sec Jump Rope
rest 30 sec
60 sec Burpees
rest 30 sec
30 sec/side Side Plank
rest as needed
BUILD
add muscle, build strength, feel energized
Rest, stretch, mobilize, and/or long aerobic (easy) cardio
ATHLETE
evidence-based, high-intensity functional fitness
10 min EMOM
min 1: 7 DB SC Thruster- 35/50# per hand
min 2: 5 ring MU
+
10 min EMOM
min 1: 6/arm SA DB OHS- 3/50#
min 2: 30-50' HSW
+
10 min EMOM
min 1: 6 DB Burpee Box Step Overs- 35/50# per hand- 20/24"
min 2: 12 alt pistol
+
10 min EMOM
min 1: 10 HSPU
min 2: 5 DB Devil's Press- 35/50# per hand
Â
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 **