ATHX Trainingsplan for Beginner

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.

Seated Box Jump

5 x 4

Tempo Back Squat

4 x 7

Strict Bodyweight Pull-Up

4 x 5

DB Bench Press

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.

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)

Bulgarian Split Squat

Romanian Deadlift (RDL)

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)!

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.

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.

Broad Jump

Paused Back Squat

4 x 7

Strict Press

4 x 12

1-Arm DB Row

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.