Categoriesatp45

ATP45 11/01/2021 – 17/01/2021

Α. Warm-up 

A1. Warm-up routine 

 

A2. For form   

2 rounds of

8 sit-ups 

4 thrusters with dumbbells 

6 push-ups  or knee push-ups

4 burpees 

2 man-makers 

 

   

B. Workout Of Day 

20 Minutes of

20 sit-ups 

10 thrusters with dumbbells 

15 push-ups  or knee push-ups

10 burpees 

5 man-makers 

 

Notes

Use a pair of dumbbells and a mat. With a running clock perform as many reps as you can of the sequence 20 sit-ups + 10 thrusters + 15 push-ups/knee push-ups + 10 burpees + 5 man-makers + 20 sit-ups …etc in 20 minutes. Move steadily through the total volume with focus on breathing well. If needed break the thrusters or push-ups into manageable sets. 

*Prefer to go with knee push-ups if you can’t perform 15 regular push-ups when fresh.

Advanced: 10/7,5kg

Beginners: 7,5/5kg

 

 

C. Accessory Work

C1. 3 sets of

20 Gorilla rows with dumbbells 

Rest 45-60 seconds between sets

 

C2. 3 sets of

15-20 cyclist squats with kettlebell 

Rest 60 seconds between sets

 

C3. 3 sets of

21s (7-7-7) hammer curls with dumbbells

Rest 60 seconds between sets

 

D. Stretching 

Stretching routine

Α. Warm-up

A1. Warm-up routine

 

A2. Run, 3 minutes @ easy pace

 

B. Workout Of Day

For time

Run, 2km

50 down-ups 

Run, 2km

 

Notes

Perform 2000 meters run + 50 down-ups + 2000 meters run. Run a 2000-meter round distance or 2×1000 meters go-return distances to the exercise point. Keep a comfortable, sustainable pace on the run and move steadily on the down-ups with focus on breathing well.

Beginners: Run, 1200-1600 meters each time

 

C. Core Strength

24.20.16.12 reps of

Starfish crunches 

Reverse crunches 

Crossover crunches 

Rest as needed between exercises

 

D. Stretching 

Stretching routine

Α. Warm-up

A1. Warm-up routine

 

A2. For form

2 rounds of

8 leg raises 

6 floor chest presses with dumbbells 

4 jumping squats 

6 sumo deadlifts high pull with kettlebell 

8 jumping jacks  or 16 single-unders 

 

B. Workout Of Day

20 Minutes of

20 leg raises 

15 floor chest presses with dumbbells

10 jumping squats 

15 sumo deadlifts high pulls with kettlebell 

20 jumping jacks  or 40 single-unders 

 

Notes 

Use a pair of dumbbells, a kettlebell, a jump rope and a mat. With a running clock perform as many reps as you can of the sequence 20 leg raises + 15 floor chest presses + 10 jumping squats + 15 sumo deadlifts high pulls + 20 jumping jacks/40 single-unders +20 leg raises …etc in 20 minutes. Move steadily through the total volume with focus on breathing well. If needed break the floor chest presses or/and sumo deadlifts high pulls into manageable sets. Go with with jumping jacks if you don’t have a jump rope.

Advanced: 12,5/7,5kg dumbbells – 20/12kg kettlebell 

Beginners: 10/5kg dumbbells – 16/8kg kettlebell 

 

C. Accessory Work

C1. 3 sets of

12-15 (each leg) B stance Romanian deadlifts with dumbbells 

Rest 45-60 seconds between sets

 

C2. 3 sets of

10 single-leg Dragon flag (5 each leg)

Rest 45-60 seconds between sets

 

C3. 3 sets of

20 lying leg raises with plate or dumbbell (10 each leg) 

Rest 45-60 seconds between sets

 

D. Stretching 

Stretching routine

Α. Warm-up

A1. Warm-up routine

 

A2. For form

6 renegade rows with dumbbells 

4 hang snatches with dumbbells 

6 reverse lunges with dumbbells 

8 knee tucks 

 

B. Workout Of Day

18 Minutes of

12 renegade rows with dumbbells 

8 hang snatches with dumbbells 

12 reverse lunges with dumbbells 

16 knee tucks 

 

Notes

Use a pair of dumbbells and a mat. With a running clock perform as many reps as you can of the sequence 12 renegade rows + 8 hang snatches + 12 reverse lunges + 16 knee tucks + 12 renegade rows …etc in 18 minutes. If needed break the dumbbell exercises into manageable sets that will allow you to move constantly and steadily through the total volume.

 

C. Core Strength

3-4 sets of

15 hollow rocks 

10 windshield wipers 

30 seconds, Arch hold 

Rest 45-60 seconds between sets

 

D. Stretching 

Stretching routine

Α. Warm-up

A1. Warm-up routine

 

A2. For form

2 rounds of

2 devils presses with dumbbells 

4 push presses with dumbbells 

6 down-ups 

8 cross mountain climbers

 

B. Workout Of Day

17 Minutes of

4 devils presses with dumbbells 

8 push presses with dumbbells 

12 down-ups 

16 cross mountain climbers 

 

Notes 

Use a pair of dumbbells. With a running clock perform as many reps as you can of the sequence 4 devils presses + 8 push presses + 12 down-ups + 16 cross mountain climbers + 4 devils presses …etc in 17 minutes. If needed break the dumbbell exercises into manageable sets that will allow you to move constantly and steadily through the total volume.

Advanced: 12,5/7,5kg

Beginners: 7,5/5kg

 

C. Accessory Work

Upper body

C1. 3 sets of

10 lateral raises with dumbbells 

10 front raises with dumbbells 

10 bicep curl and press with dumbbells  

Rest 60 seconds between sets

 

C2. 2 sets of 

Max reps of

Upright rows with kettlebell 

Rest 45-60 seconds between sets

 

or

 

Lower body

C3. 3 sets of

30 split squats with dumbbells (15 each leg) 

20 deadlifts with kettlebell 

10 curtsy lunges with kettlebell (5 each side) 

Rest 60 seconds between sets

 

D. Stretching

Stretching routine

REST DAY