Atomic Athlete
Strength & Conditioning, Obstacle Course Racing, Tactical / Military3 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
3 Rounds 60 sec. SMOC 8x Squat 8x Push-ups 8x Hydrants e/s
B1
Rick Sanchez
5 x 10
B2
Poor Man's Leg Curls
5 x 6
C1
1 1/4 Push up
C2
Pull Ups
Resilience / Core
D
3 rounds 20 sec. Founder 20 sec. Glute Leg Lift e/s 10x Atomic Abs
Warm Up
A
3 Rounds 200m Run at easy pace 6x Mountain Climbers each side 6x T-Push-up 6x Hip Car each side
Work Capacity
B
Countdown effort at hard pace 8-7-6-5-4-3-2-1 of each exercise -Burpee -Jump Lunge each side -Shuttle Run Hit each for 8x then each for 7x etc etc
Resilience
C
3 rounds 20 sec. Couch Stretch each side 20 sec. Shoulder Thread each side
Aerobic Capacity
A
30 min at Easy Pace 400m Run or 3 min. Single Mode of Choice (SMOC) 5x Squat Lunge Lunge 5x Bodyweight Get-up 15m Bear Crawl
Core
B
3 rounds 20 sec. Toe Touch 20 sec. Toes to Sky 20 sec. Bicycle Crunch 20 sec. Rest
