Atlas Training Solutions
1 sessions per week
Must use App app to view and log training
Program Training
Zone 2 Base Run
A
45 min @ Zone 2
Movement Prep
A
A) Movement Prep (circuit) -floor slides 3x10 -band pull-apart 3x15 -push-ups 3x10
B
Bench Press
4 x 8
C1
DB Row
3 x 10
C2
DB Shoulder Press
3 x 10
Capacity
D
Capacity 8-min AMRAP: 10 DB Floor Press 10 Renegade Rows 10 cal Bike
Threshold Intervals
A
Float Intervals: 6:00/1:30 Warmup: 10-minute Zone 2 + Dynamic Working set: 4×6 min @ 5 mi. pace / 90 s jog between rounds
Movement Prep
A
A) Movement Prep (circuit) -Glute bridge 3x10 -90/90s 3x10 -couch stretch (:30s each side)
B1
KB swings
4 x 8
B2
Sumo Deadlift
4 x 8
C1
Bulgarian Split Squat
3 x 10
C2
Romanian Deadlift (RDL)
3 x 10
Capacity
D
Capacity 6 Rounds: 20 m Farmer’s Carry 10 Walking Lunge 5 Broad Jumps
Zone 2 Run
A
45 min @ Zone 2
Aerobic Power Intervals
A
Float Intervals: 2:00/1:00 Warmup: 10-minute Zone 2 + Dynamic Working set: 10×2 min @ :30s faster than 5 mile pace/ 1 min jog between rounds
Movement Prep
A
A) Movement Prep (circuit) -floor slides 3x10 -band pull-apart 3x15 -push-ups 3x10
B
Incline DB Bench
4 x 10
C1
Pull-Up
3 x 8
C2
Facepulls
3 x 12
Capacity
D
Capacity: 5 Rounds 12 Push-ups 12 Ring Rows 100 m Waiter’s Carry (KB bell side up)
Run (Optional)
A
30 min easy (RPE 5-6)
Movement Prep
A
A) Movement Prep (circuit) -Glute bridge3x10 - 90/90s 3x10 -couch stretch (:30s each side)
B1
Front Squat
4 x 10
B2
Broad Jump
3 x 5
C1
Step-Up
3 x 10
C2
Hamstring Curl
3 x 12
Capacity
D
Capacity: 10-min EMOM: 8 KB Swings 20m Overhead Carry
Long Run
A
90 min easy aerobic (RPE 6–7)
