Crush Your First ATHX Competition – 4-Week Beginner Training Plan
Ready to take on your first ATHX competition? Our 4-week beginner plan builds strength, endurance, and confidence—everything you need to conquer ATHX. Whether you're new to functional fitness or need structure, we’ll get you competition-ready in just three sessions per week.
Key Benefits:
✅ Beginner-friendly & quality-focused – Tempo-based training ensures proper movement and control.
✅ Smart strength progression – Uses 5RM, 3RM, and 10RM with the RPE scale fully explained.
✅ Balanced for performance & health – Bodybuilding elements enhance resilience and injury prevention.
✅ Endurance across all domains – Mixed modal and monostructural work improve overall conditioning.
✅ Optimized warm-ups – Includes a structured jump progression to prime your body for performance.
Maxi Nutrition fuels you, and you bring the determination. What are you made of? Train smart, push harder, and cross that finish line stronger than ever.
Warm Up
A
2-3 Rounds for quality of 5/5 90/90 Hip Stretches 5/5 Adductor Rock Backs 5/5 Hip Airplanes 10 Air Squats 5/5 Deep Squat Rotations All relevant videos are provided. In these blocks (warm-ups, workouts, etc.), the remaining videos will always appear when you click on the first video. There are always new and often unfamiliar exercises included, but not necessarily all exercises.
B
Seated Box Jump
5 x 4
C
Tempo Back Squat
4 x 7
D
Strict Bodyweight Pull-Up
4 x 5
E
DB Bench Press
Monostructural Conditioning - Run (Threshold)
F
Week 1: In this workout, we are alternating between two intensity levels using the RPE. -------- 6 sets of 2 min Run @RPE 7-8 2 min Run @RPE 4-5 🔥 2 min @RPE 7-8 → This should feel hard but sustainable. You’re working at a pace where talking becomes difficult, but you’re not at your maximum. Think of it as around 70-80% effort—challenging, but controlled. 🧖 2 min @RPE 4-5 → This is an active recovery pace, where breathing becomes more relaxed, and you can talk in full sentences. It should feel like 40-50% effort, preparing you to push again in the next interval. 🧠 The goal is controlled intensity shifts—not an all-out sprint, but a strong pace followed by strategic recovery. Focus on maintaining good form, smooth breathing, and a consistent effort across all 6 sets.
Intro
A
Get an Insight into this weeks Programming with the following Video!
Warm Up
A
2 Rounds of 5/5 Figure Four Contours 10/10 Bench Groins (The lower leg can assist – see video.) 10/10 Single Leg Superman RDLs 20 Walking Lunges (Bodyweight)
B
Bulgarian Split Squat
C
Romanian Deadlift (RDL)
Mixed Modal Progression
D
EMOM x 15-21 Min 1) 40s Cal Row 2) 30s DB Thruster (2x22.5/15 Kg) 3) 30s Burpees Really push your numbers hard on the machine today. Your heart rate (HR) will still be high going on to the DB Thruster, but try to get it under control while cycling the DBs. Going on to the Burpees there should be enough rest before you start them that your HR has dropped and you can get a good 30s of Burpees done. Try to keep your score per round (reps) consistent. This way, you’ll hit the desired intensity (hard but repeatable)!
Monostructural Conditioning - Erg (Low intensity)
E
AMRAP 20 Min @RPE 5 500/450m C2 Bike 5 Shuttle Runs (7.5m forward, 7.5m back) 15/12 Cal Ski Erg In this 20-minute AMRAP, the goal is to maintain a steady, sustainable pace throughout the workout. We’re aiming for a low intensity, around RPE 5. This means you should feel like you are working at low-moderate effort, but still able to hold a conversation without much difficulty. For the C2 Bike (500/450m), focus on keeping a smooth and consistent pace. Don't go all-out, but rather maintain a speed that feels comfortably challenging yet sustainable. For the Shuttle Runs (7.5m forward, 7.5m back), keep your steps quick and light, focusing on efficient transitions between the forward and backward movements. On the Ski Erg (15/12 Calories), aim for a steady rhythm where you can continue to generate power without burning out early in the workout.
Warm Up
A
2-3 Rounds of 5/5 90/90 Hip Stretches + Get Up 5/5 Groin Drifts 10 Single Arm Down Dogs 20 Reverse Lunges (Bodyweight) 5 Squat Jumps (Bodyweight) All relevant videos are provided. In these sections (Warm-Ups, Workouts, etc.), the remaining videos will appear once you click on the first video. There are always new and often unfamiliar exercises included, but not necessarily all exercises.
B
Broad Jump
C
Paused Back Squat
4 x 7
D
Strict Press
4 x 12
E
1-Arm DB Row
MetCon
F
3-4 Rounds for quality of 15-20 Wall Ball Shots (20/14 lbs) 20/16 Cal Row 20 Walking Lunges (2 DBs oder 1 Sandbag) 10-20 Push Ups On DBs - rest 1 min b/t rounds - Maintain a consistent pace throughout. You have rep ranges for Wall Balls and Push-Ups—choose based on your level. For Push-Ups, you can scale with kneeling push-ups or elevated hands (box/bench). Select dumbbells or a sandbag for the lunges at a weight that allows you to complete them unbroken, without pausing.
Kevin, M.Sc. in Performance, Training, and Coaching in Elite Sports, is a Lecturer at the German Sport University & IST University of Applied Sciences. As a Certified Strength and Conditioning Coach (NSCA) with 10 years of experience, he has trained athletes at all levels. He also runs Develop Athletes, his own coaching platform, where he applies science-based methods to optimize performance.
Max Wils is an experienced coach, former Sports teacher, and Strength & Conditioning Coach in Germany’s top American football league. As the owner of WIKUS Programming (since 2022) and Wils Athletics (since 2013), he specializes in training elite CrossFit athletes and ambitious competitors from various sports, focusing on performance optimization and long-term development.
Alexander Panskus, co-founder of WIKUS Programming, supports over 100 athletes in Germany alongside Max Wils. He also leads ALEXPNSKPRGM, specializing in personalized coaching for all levels. Passionate about performance enhancement, he continuously expands his expertise through seminars and education. His approach focuses on tailored programs to help athletes unlock their full potential.
Ready to take on the ATHX challenge? This 4-week plan is your first step toward building strength, endurance, and confidence. Join the Maxi Nutrition community, train with purpose, and push your limits. The journey starts now—are you in? 🔥 #TeamMaxi
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