Categoriesatp90

ATP90 28/9/2020 – 4/10/2020

Α. Warm-up 

Run, 400 meters 

Then,

3 rounds 

10 banded good mornings 

10 squats

10 seconds, Hand stand hold

5 pike push-up 

10 single arm ring rows (5 each)

 

B. Strength

B1. Back Squat

10 reps @ 60%

2 reps @ 70% 

10 reps @ 60%

2 reps @ 80%

10 reps @ 60%

2 reps @ 90%

B2. For form

6 rounds of

5 strict handstand push-ups

1 leg-less rope climb

 

Options

B2. Strict handstand push-ups  → pike push-ups (elevated feet)

Leg-less  → regular rope climb

 

C. Workout Of Day

For time

3.6.9.12.15.12.9.6.3 reps of

Pull-ups

Thrusters 40/30kg

Toes to bar 

Push-ups

 

Notes

Complete 3 pull-ups + 3 thrusters + 3 toes to bar + 3 push-ups, 6 + 6 + 6 + 6, … , adding 3 reps to each exercise until you reach 12 reps and then descend removing 3 reps until you return to 3 reps as fast as you can. Go more steadily (if needed break into no more than 2-3 sets) as reps increase and reach the peak of 12 and increase your pace pushing harder (go unbroken if possible) as reps decrease and you reach the finish. 

Options

Pull-ups  → assisted pull-ups

40/30  → 35/25  → 30/20kg

Toes to bar  → knees to chest 

Push-ups  → knees push-ups

 

D. Accessory Work

4 sets of

24 single-leg double ketllebell deadlifts (12 each)

12 bent-over rows 40/35kg

Rest as needed between sets

Α. Warm-up

Row, 500 meter

Then

2 rounds of

10 muscle cleans 20/15

10 kipping @ pull-up bar

5 front squats 20/15kg

5/3 strict pull-ups

Then

Ski, 250 meters 

 

B. Strength 

10 rounds of

3 power cleans 70/47,5kg

3 bar muscle-ups

 

Options

70/47,5 → 60/40 → 50/35kg

3 → 2 → 1 rep of

Bar muscle-ups → chest to bar pull-ups

 

C. Workout Of Day

For time

4km, Bike-erg

2km, Row 

1km, Ski-erg

 

Notes

Complete 4000 meters on the bike + 2000 meters on the row  + 1000 meters on the ski as fast as you can. Maintain a fast yet sustainable pace throughout the total volume. Consider that each erg-machine focuses on different muscle groups, use the necessary mechanics and keep pushing.

Andrea’s time: 19:57

Options

Bike-erg → assault bike → 100 burpees

Ski-erg → run 

 

D. Core Strength

5 rounds of

30 seconds, Hollow hold

Rest 10 seconds

20 seconds, Hollow rocks

Rest 60 seconds

Α. Warm-up

Bike, 3 minutes

Then

3 rounds of

10 squats 

5 down-ups

10 step-ups

5 strict shoulders press

10 sit-ups

 

B. Strength

EMOM 20 Minutes of

Odd: 10-12 GHD sit-ups 

Even: 6-8 double kettlebell snatches 16/12kg 

 

Options:

GHD sit-ups → regular weighted sit-ups

16/12 → 12/8kg kettlebell 

 

C. Workout Of Day

For time

100 back squats* 40/30kg

Then,

50 shoulders to overhead** 40/30kg

 

Notes

Complete 100 back squats + 50 shoulder to overhead as fast as you can. Make a plan to break each exercise into big, manageable sets (ideally as few as possible) so you can properly manage the in-between penalty exercises. 

*Every time you break the back squats perform 5 burpees.

** Every time you break the shoulder to overhead perform 5 box-jumps

Options

40/30 → 35/25 → 30/20kg

 

D. Accessory Work

4 sets of

8 deep squat hold and bicep curls with kettlebell 

8 kneeling kettlebell goblet presses

Α. Warm-up

50 single-unders

5 inchworm to push-ups

50 single-unders

10 reverse lunges

50 single-unders

15 banded good mornings

50 single-unders

20 seconds, Elbows plank

 

B. Strength/Gymnastics

For form

3 sets of

14 reverse lunges with d-ball

10 bench presses 60/40kg

6 d-ball clean over shoulders 

Rest 1:1

 

Options

60/40 → 40/20kg d-ball

60/40 → 50/25kg barbell

 

 

C. Workout Of Day

For time

7 rounds of

5 handstand push-ups

10 deadlifts 70/50kg

40 double-unders

 

Notes

Complete 7 rounds of 5 handstand push-ups + 10 deadlifts + 40 double-unders. Push steadily through the total volume, 

Andrea’s time: 8:32

Options

Handstand push-ups → push-ups hand release

70/50 → 60/42,5 → 50/35kg

Double-unders → x2 single-unders

 

D. Core Stamina

4 rounds of

10 seconds, L-sit @ parallettes 

10 leg raises @ pegboard 

Α. Warm-up

3 rounds of

Row, 200 meters 

10 kettlebell goblet squatss 

10 kipping @ rings

10 push-ups

 

B. Strength

For form 

3 rounds of

12 toes to rings 

6 ring muscle-ups

3 squat clean thrusters 70/45kg

Rest 1:1

 

Options

6 → 4 → 2 reps of

Ring muscle-ups → chest to rings pull-ups

70/45 → 60/40 → 50/35kg

 

C. Workout Of Day

For time 

Run, 800 meters 

Then,

1.2.3.4.5.6.7.8.9.10 reps of

Chest to bar pull-ups

2.4.6.8.10.12.14.16.18.20 reps of

Step-up overs with dumbbells 2×17,5/12,5kg

Then,

Run, 800 meters

 

Notes

Start the workout with a 800-meter run , then perform 1 chest to bar pull-up + 2 step-up overs, 2 + 4, 3 + 6, 4 + 8, …., etc until you complete 10 + 20 reps as fast as you can and finish with a 800-meter run. Pace the first run and the ladder (if needed break into no more than 2-3 sets as reps increase) and push hard the second run.

Options

Chest to bar pull-ups → pull-ups

17,5/12,5 → 15/10 → 12,5/7,5kg

 

D. Accessory Work

5 sets of

10-14 reverse flyes with dumbbells 

12 diamond push-ups

Rest as needed between sets

REST DAY