ATP90 is based on the daily training of Andreas Apostolaras. It is a combination of strength training and conditioning workouts. Power, speed, accuracy, flexibility, cardio stamina are some of the physical skills to be improved and all these through amazing and fun-to-do sessions that will make you feel better than ever.


The program is created for those who want to add more to their training, whether they spend hours in the gym or struggle to fit training into their routine. Your session includes warm-up/stretching, a strengthening workout (barbells, accessory work or strength) and the workout of the day (conditioning).


A variety of free weights (barbells, dumbbells, kettlebells), bodyweight and gymnastic exercises will keep you mentally committed in training and grow your passion for fitness!


  • 5 training sessions per week
  • 4 portions per session
  • Daily notes & options
  • Access to the video library
  • Training resources (Active Rest, Warm-up, Mindset ..etc)


Α. Warm-up
A1. Warm-up routine

A2. 3 rounds of
Run, 200 meters
50 single-unders
10 shoulder taps
5 push-ups

B. Strength/Skills
B1. EMOM 10 Minutes of
Odd: 5-7 thrusters 60/40kg
Even: 3-5 ring muscle-ups

Rest 5 minutes

B2. EMOM 10 Minutes of
Odd: 4-6 deadlifts 100/70kg
Even: 5-10 meters, Hand stand walk

C. Workout Of Day
AMRAP 21 Minutes of
6 power cleans 60/40kg
9 burpees over bar
12 calories, Row

D. Core Strength reps
Weighted sit-ups with med-ball
Leg raises
Starfish crunches

E. Stretching

Stretching routine