Wed 01FEB23
BODYWEIGHT
quick minimalist workouts
2 Sets @ SUSTAIN
8 min AMRAP
200m Run
12 No Push Up Burpees
12 tuck ups
rest 4 min
*Aim for same scores each set.
BUILD
add muscle, build strength, feel energized
A. Incline Dumbbell Bench Press:
5-5-5-5-5
rest 2 min
- 8-9.5 RPE.
(5 sets)
B. Single Leg Leg Press
6-8 reps/leg; rest 90 sec btw legs x 3
- 7-9 RPE.
C1. Cable Pull Throughs
20 reps
rest 60 sec
- 6-8 RPE.
C2. Standing Single Arm Cable Row:
20 reps/side
rest 2 min
-6-8 RPE. ENGAGE through your side and use entire body to stablize
x2 sets or C.
D. 3 Sets-
30 sec Forearm Side Plank Hold
8 Forearm Side Plank Lifts
*other side
ATHLETE
evidence-based, high-intensity functional fitness
A. 1 Snatch + 5 OHS
Build to a max complex in 12 min
*If squat snatch, counts as OHS.
+
FT @ GAME Pace:
Row 250m
15 KBS- 53/70#
25 burpees to 6"
15 KBS
Row 500m
15 KBS
25 burpees to 6"
15 KBS
Row 250m
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 **