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Wed 08MAR23


quick minimalist workouts

Week 4 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 4

B. 16min 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 last week's harder variation

@3010; rest 90sec x 4

C. 3 Sets:

7 Side Plank Raises, right

12sec Side Plank HOLD, right

7 Side Plank Raises, left

12sec Side Plank HOLD, left


Prisoner Step Ups

@20,24" w/ weighted backpack: 9min AMRAP; rest 4.5 min x 2


add muscle, build strength, feel energized

Week 1 of 8

A) Side Ab Throw: 10 reps x2

B) Push Press: 6 reps; rest 3-4min x3

*Last set should should feel like an 6 RM. We will retest this on week 8.

C) Barbell Bicep Curl: 12 reps; rest 3-4min x3

*Last set should should feel like an 12 RM. We will retest this on week 8.

D) Barbell Calf Raises: 20 reps x1

E) Weighted Ab Crunch: 20 reps x1

F) Cardio:

10min Bike, Row, Jog

- starting at moderate effort and decreasing effort every 2 min, finishing at an easy spin.


evidence-based, high-intensity functional fitness

A. Hang Power Snatch

1 rep every 90 sec x 6 sets

B. Push Press

3 reps; rest 2-3 min x 3 sets



3 min AB

rest 3 min

3 min Row

rest 3 min



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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