Categoriesatp90

ATP90 11/01/2021 – 17/01/2021

Α. Warm-up 

A1. Warm-up routine

 

A2. Run or Row, 3 minutes 

Then,

3 rounds of

5 overhead squats 

10 seconds, Hang at the bottom of the pull-up bar 

10 down-ups 

5 push-ups

 

B. Squat snatch 

2×3 @ 60% (Focus on technique)

1×2 @ 65%

1×1 @ 70%

1×1 @ 75%

1×1 @ 80%

3×1 @ 85%

 

C. Gymnastics

For form

8 sets of

3 strict pull-ups 

10 seconds, Hang at the bottom of the pull-up bar

3 strict pull-ups 

Rest 60 seconds between sets

 

Options

Strict pull-ups assisted strict pull-ups (band) 6 ring rows 

Hang at the bottom of the pull-up bar hang at the bottom of the rings (elevated feet)

 

D. Workout Of Day

For time

100 sit-ups

80 push-ups

60 double dumbbell thrusters 

40 double dumbbell down-ups 

20 man-makers 

 

Notes

Complete 100 sit-ups + 80 push-ups + 60 thrusters + 40 down-ups with dumbbells + 20 man-makers as fast as you can. Make a plan to push smoothly through each exercise. Go the sit-ups unbroken for as long as possible, break the push-ups and the thrusters into manageable sets, go the burpees at a steady, sustainable pace and push the man makers hard to finish strong. 

Rx: 15/10kg 

Scale: 10/5kg

 

E. Accessory Work

E1. 3 sets of

20 double kettlebell gorilla rows

Rest 45-60 seconds between sets

 

E2. 3 sets of

15-20 cyclist squats with kettlebell

Rest 60 seconds between sets

 

E3. 3 sets of

21s (7-7-7) Hammer curls

Rest 60 seconds between sets

 

F. Stretching
Stretching routine

Α. Warm-up 

A1. Warm-up routine 

 

A2. Run or Row, 3 minutes

Then,

3 rounds of

15 squats 

10 inchworm to push-ups 

5 strict pull-ups or 10 ring rows 

 

B. Strength

For form

15.12.10.8.6 reps of

Bench presses @ 70%

Barbell bent-over rows 60/40kg 

 

Notes

Focus on proper form and quality of movements. Ideally, go each exercise unbroken for as long as proper form allows. Rest as needed between exercise to achieve quality. 

Options

70 65 60% bench presses 

60/40 50/35 40/30kg bent-over rows

 

C. Workout Of Day

For time

Run, 2km

100 burpees 

Run, 2km

 

Notes

Complete 2000 meters run + 100 burpees + 2000 meters run as fast as you can. Run a 2000-meter round distance or 2×1000 meters go-return distances to the exercise point. Go the first 2000 meters at a steady, manageable pace that will allow you to continue efficiently with the burpees and the second 2000-meter run. In the same way move steadily on the burpees at a sustainable tempo. Make sure you push the second run more than you pushed the first run.

Andrea’s Time: 25:47

Options

100 80 60 burpees 

 

D. Core Strength

24.20.16.12 reps of

Starfish crunches 

Reverse crunches 

Crossover crunches 

Rest as needed between exercises

 

E. Stretching
Stretching routine

Α. Warm-up 

A1. Warm-up routine 

 

A2. Row or Run 3 minutes

Then,

3 rounds of 

10 banded good mornings 

10 jumping squats 

30 seconds, High plank hold 

 

B. Squat Clean 

2×3 @ 55% of Max Squat Clean

2×2 @ 60%

1×2 @ 65%

1×1 @ 70%

1×1 @ 75%

1×1 @ 80%

3×1 @ 85%

 

C. Gymnastics

For form

10.9.8.7.6.5.4.3.2.1 reps of

Strict ring dips 

10 toes to rings 

 

Options

Strict ring dips ring push-ups 

Strict toes to rings weighted sit-ups 

 

D. Workout Of Day

5 rounds of

10 handstand push-ups 

15 sumo deadlifts high pull 

20 sit-ups 

40 double-unders

 

Notes 

Complete 5 rounds of 10 handstand push-ups + 15 sumo deadlifts high pull + 20 sit-ups + 40 double-unders as fast as you can. Move steadily on the biggest part of the workout (3+ rounds) and increase your pace as you reach the finish. Ideally go each exercise unbroken with smooth transitions between, alternatively break into a big and a smaller set with short to minimum rest between

RX: 24/16kg

Scale: 20/12kg  16/8kg

Options

Handstand push-ups hand release push-ups 

Double-unders 80 single-unders 40 jumping jacks 

 

E. Accessory Work

E1. 3 sets of

12-15 (each leg) double dumbbell B stance Romanian deadlifts 

Rest 45-60 seconds between sets

 

E2. 3 sets of

10 single-leg Dragon flag (5 each leg)

Rest 45-60 seconds between sets

 

E3. 3 sets of

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

Rest 45-60 seconds between sets


F. Stretching

Stretching routine

Α. Warm-up 

A1. Warm-up routine 

 

A2. Row or Run, 3 minutes

Then,

3 rounds of

10 kettlebell deadlifts 

10 goblet squats 

10 sit-ups 

 

B. Front squat 

4×3 @ 70% of Max Front Squat

3×2 @ 80%

2×1 @ 90%

1×1 @ 95%

 

C. Workout Of Day

AMRAP 18 Minutes of

6 strict pull-ups 

8 double dumbbell hang power snatches  

10 double dumbbell shoulders rack reverse lunges 

12 double dumbbell deadlifts 

 

Notes

With a running clock complete as many reps as you can of the sequence 6 strict pull-ups + 8 hang power snatches + 10 shoulders rack reverse lunges + 12 deadlifts + 6 strict pull-ups  …etc in 18 minutes. Move steadily and continuously through the total volume. Ideally go each exercise unbroken, alternatively break into a big and a smaller set with short to minimum rest between.

RX: 15/10kg

Scale: 10/5kg

Options

Strict pull-ups ring rows  double dumbbell bent-over rows 

 

D. Core Strength

3-4 sets of

15 hollow rocks 

10 windshield wipers 

30 seconds, Arch hold 

Rest 45-60 seconds between sets

 

E. Stretching
Stretching routine

Α. Warm-up 

A1. Warm-up routine 

 

A2. Assault bike or Single-unders, 3 minutes

Then,

3 rounds of

5 push-ups to froggers 

10 down-ups 

15 squats 

 

B. Assault bike

2 sets of

EMOM for 10 Minutes of

8/6 calories

Rest 3 minutes between sets 

 

Options

Assault bike row 

 

C. Workout Of Day

4 sets of

AMRAP 4 Minutes of

40 double-unders

10 power cleans 50/35kg 

20 double-unders

5 hang squat cleans 50/35kg 

Max reps, Burpees

Rest 1 minute between sets 

 

Notes

This workout consists of 4 sets with 1 minute rest between. Each set is a 4-minute time window. With a running clock complete in each set 40 double-unders + 10 power cleans + 20 double-unders + 5 hang squat cleans and as many reps as you can of burpees .. etc. Push efficiently through the exercises, ideally go each exercise unbroken, alternatively break the barbell exercises into a big and a smaller set with minimum rest between, go straight to the burpees and make sure you maintain a fast yet sustainable pace.

Options

Double-unders x2 single-unders

50/35 40/30kg barbell or 15/10kg dumbbells 

 

D. Accessory Work

Upper body

D1. 3 sets of

10 double dumbbell lateral raises  

10 double dumbbell front raises 

10 double dumbbell bicep curl and press   

Rest 60 seconds between sets

 

D2. 2 sets of 

Max reps of

Upright rows with kettlebell 

Rest 45-60 seconds between sets

 

Lower body

D3. 3 sets of

30 double dumbbell split squats (15 each leg) 

20 kettlebell deadlifts 

10 kettlebell curtsy lunges (5 each leg) 

Rest 60 seconds between sets

 

E. Stretching
Stretching routine

REST DAY