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Wed 01MAR23


quick minimalist workouts

Week 3 of 6


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


5/side Single Leg Tall Kneeling Hip Ext.

10 Ext Plank Push Ups

5/side Side Plank Rotations

x 2-3


Glute Bridge Hold: Accum 60sec


A. Deficit Glute Bridge

@3013; max repeatable reps; rest 90sec x 3

B. 12min EMOM

min 1: 20sec Dolphin Push Ups

min 2: 20sec Dolphin Push Thru's

min 3: 20sec Dolphin to Plank

min 4: 20sec Dolphin to Chat. to Dolphin

*Goal is the same reps/set for each movement.


*If modifying:

Perform Max Repeatable Reps with a harder variation

@3010; rest 90sec x 3

C. 3 Sets:

5 Side Plank Raises, right

10sec Side Plank HOLD, right

5 Side Plank Raises, left

10sec Side Plank HOLD, left


Prisoner Step Ups

@20,24" w/ weighted backpack; 15min AMRAP


add muscle, build strength, feel energized


A. Incline Dumbbell Bench Press:


rest 2 min

- 8-9 RPE.

(3 sets)

B. Smitch Machine Split Squat:

10-12 reps/leg; rest 90 sec btw legs x 3

- Can do without the smith machine if you'd like.

- 7-9 RPE.

C1. Dual KB Sumo Deadlift:

12-15 reps

rest 60 sec

- 6-8 RPE.

C2. Wide Grip Seated Cable Row:

12-15 reps

rest 60 sec

-6-8 RPE

C3. Forearm Side Plank:

30-45 sec/side

rest 2 min

x3 sets for C's


evidence-based, high-intensity functional fitness

A. Deadlift

5 reps TnG Every 90 sec x 5 sets

- 65-70% light and speed based

B. Push Jerk

2 reps; rest 2-3 min x 4 sets

- 75-80% speed based



2.5 min AB

rest 2.5 min

2.5 min Row

rest 2.5 min

2.5 min AB



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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