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Wed 15FEB23


quick minimalist workouts

Week 1 of 6


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


10 Tall Kneeling Hip Extensions

10 Bench Dips

5/side Side Plank Raises

x 2-3


Glute Bridge Hold: Accum 45sec


A. Glute Bridge

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

B. 9 min EMOM

min 1: 30sec Dolphin Push Ups

min 2: 30sec Dolphin Push Thru's

min 3: 30sec Dolphin to Plank

*Goal is the same reps/set for each movement


*If modifying:

Perform Max Repeatable Reps with last week's variation

@3010; rest 90sec x 3

C. Side Plank

Accumulate 2min/side


Prisoner Step Ups

@ 20,24" w/ weighted backpack; 10min AMRAP


add muscle, build strength, feel energized

A. Incline Dumbbell Bench Press:

5-5-5 linear

3-3 linear

rest 2 min

- 8-9.5 RPE.

(5 sets)

B1. Wide Bent Over Cable Row

5-7 reps; rest 60 sec btw legs x 3

- 7-8 RPE.

B2. Cable Pull Throughs

20 reps

rest 2 min


- 7-8 RPE.

C. Seated Single Leg Leg Extension:

8-10 reps/leg; rest 60 sec btw legs x3

-6-8 RPE.

D. Straight Arm Side Plank

20-40 sec/side; rest as needed x3


evidence-based, high-intensity functional fitness

A. Hang Power Snatch

Build to a set of 5

- 6-7.5 RPE. All smooth and consistent reps. Speed/form focus.

B. 8 min EMOM

min 1: 4-6 Burpee Box Jump Overs- 20/24"

min 2: 6-8 Hang Power Cleans- 85/115# (fast, snappy)


FT @ HARD Effort

30 cal AB

20 Deadlifts- 185/275#

10 Bar Facing Burpees



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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