About the FITNESS PROGRAM
The Fitness Program is an effective and easy-to-follow training system that you can perform at the gym, at home, outdoors, or anywhere you choose to train. How is this possible?
We provide 6 different programs depending on your goals. Each one includes different exercises and equipment requirements so you can choose the option that best fits your needs each day.
CROSS TRAIN: The foundation of this program is functional training. Olympic weightlifting, gymnastics, workouts, and high-intensity sessions will make you stronger, more athletic, and help you build a functional body capable of handling anything.
BURN: BURN is designed to burn excess calories, reduce body fat, and improve overall conditioning. It includes a wide variety of functional exercises that increase intensity and energy levels. This program can be performed at the gym, at home, or outdoors as it requires minimal equipment such as resistance bands, dumbbells, kettlebells, jump rope, and a mat.
GYM for MEN: This program focuses on traditional gym training. Barbells, dumbbells, resistance bands, and standard gym equipment form the foundation of this option. Build the strong, athletic body you’ve always wanted through structured bodybuilding-based training.
GYM for WOMEN: A strength and conditioning program designed to meet the needs of modern women for health, performance, and aesthetics. Whether you are new to fitness or experienced, this program adapts to your level and delivers effective results in less than 4 hours per week.
GLUTES & ABS: This option is designed to help you sculpt strong abs and well-developed glutes. It can be used as an addition to any Gym/Burn/Cross Train program to further enhance those specific muscle groups.
PILATES HOME: A complete training method performed with bodyweight or minimal equipment. It is suitable for all ages, genders, and fitness levels.
Our mobile app provides the best possible environment to help you train consistently and improve every day.
Who is FITNESS for?
Fitness is designed for individuals who want structured training without competitive goals.
It is ideal for men and women who want:
- Improved overall fitness
- Fat loss
- Strength and muscle tone
- Daily structured guidance at the gym
What do I get with FITNESS?
With the Fitness subscription you get access to:
5 training plans:
- CROSS TRAIN
- ABS & GLUTES
- BURN
- GYM (separate versions for men & women)
Detailed guidance through the ATPLab application
Performance tracking & training history
Weekly structured programming through the app
Access to the video library
Access to additional training resources (Aerobic Capacity, Swimming)
Access to the Nutrition Plan
About the PERFORM PROGRAM
The PERFORM Program includes two training models.
COMPETE: For those who love the competitive format of CrossFit and want structured, high-intensity training.
HYBRID: For those who want a combination of strength training, functional workouts, and fitness race elements.
Who is PERFORM for?
Perform is designed for individuals who want structured and demanding training without necessarily aiming for full high-volume competitive preparation.
It is ideal for those who want to improve consistently but are not following a full competitive season plan.
What do I get with PERFORM?
With the PERFORM subscription you get access to:
2 training plans:
- COMPETE
- HYBRID
Detailed guidance through the ATPLab application
Performance tracking & training history
Weekly structured programming through the app
Access to the video library
Access to additional training resources (Aerobic Capacity, Swimming, Weightlifting, Gymnastics)
Access to the Nutrition Plan
About the ATHLETE PROGRAM
The ATHLETE Program is the official competitive program of ATPLab Training.
It includes specialized programming for:
CROSSFIT Athletes (Sport of Fitness)
For athletes preparing for Open, Semifinals, local and international competitions. High volume, high intensity, and full competitive structure.
HYROX Athletes (Fitness Race)
For athletes preparing for HYROX and fitness race events, focusing on strength endurance, engine development, and race simulation.
Who is ATHLETE for?
ATHLETE is designed for athletes who:
- Aim to compete in CrossFit events
- Prepare for HYROX or Fitness Race Events
- Want structured and periodized competitive programming
You do not need to be a professional athlete, but consistency and experience in functional training are required.
What do I get with ATHLETE?
With the ATHLETE subscription you get access to:
2 training plans:
- SPORT OF FITNESS (CrossFit Athletes)
- FITNESS RACE (HYROX Athletes)
Detailed guidance through the ATPLab application
Performance tracking & training history
Weekly structured programming through the app
Access to the video library
Access to additional training resources (Aerobic Capacity, Swimming, Strength, Gymnastics, Mindset, Tapering & Deload Week)
Access to the Nutrition Plan
What equipment do Ι need for ATHLETE and PERFORM?
You need access to a CrossFit Box or Functional Fitness Facility.
Basic equipment:
- Barbell & plates
- Pull-up bar
- Dumbbells & kettlebells
- Row-Erg | Ski-Erg | Bike-Erg
- Air bike
- Plyo Boxes, Wall balls, GHD
- Yoke & Sand-Bags
For HYROX/Fitness Race training, additional access to sleds is required.
How do I choose the right program for me?
Your choice depends on:
- Your goal (competitive or general fitness)
- The time you can dedicate to training
- Your level of experience
You can review the detailed program descriptions or start with the 7-Day Trial to evaluate which option suits you best.
You may also contact us through the app chat or via Instagram.
How do I get access to my program?
All programs included in your subscription are available through the ATPLab application or the web platform.
Once you download the ATPLab app, create an account and purchase one of the programs. You will receive a confirmation message and receipt via your registered email. Log into the ATPLab app or the web platform using your email and password. Your training plan will appear on your dashboard.
WHEN WILL I RECEIVE MY PROGRAM?
Access is immediate after registration.
The weekly training plan is uploaded every Sunday at 19:00 (Greek Time, UTC +2).
How does billing work?
Your active membership begins once you subscribe to one of the ATPLab Training programs. Your subscription is valid for 30 days and gives you unlimited access during that period. The subscription renews automatically. If you wish to stop, you can cancel from your profile settings.
HOW CAN I CONTACT YOU?
You can contact us:
- Via email (info@atplabtraining.com)
- Via Instagram DM
- Through the ATPLab app chat
Our team responds as soon as possible.
How do I interact with the team?
The ATPLab App allows unlimited communication with the team and fellow athletes. You can chat with coaches, post your scores and results, leave comments, and track your progress. All activity is stored in your training log so coaches can review and evaluate your performance.
