Basic
Atomic Athlete
General Fitness, Strength & ConditioningBasic is our beginner on-ramp for those that have access to a full gym. It specifically designed for those that are looking for a structured, results driven program to build both strength and conditioning in a 3x per week format!
Warm Up
A
3 Rounds 6x Back Squat 6x T Push-ups 6x DB Row 60 sec. SMOC
B
Back Squat
5 x 8
C1
Pull Ups
C2
Dips
C3
Push Ups
Work Capacity
D
1 Round at a Hard Pace 400m Run (200 out and 200 back) 10x Jumping Lunges e/s 10x Burpees Just one round here, hit it at a hard pace!
Resilience
E
3 rounds 30 sec. Pigeon Stretch e/s Shoulder 21
Warm Up
A
Warm-up: 3 Rounds 6x Bench Press 6x DB Bent Over Row 6x Rick Sanchez 60 sec. STOC
B1
Bench Press
6 x 8
B2
Single Arm Row
6 x 8
C
Rhino Complex
5 x 5
Work Capacity
D
5 min. AMRAP at Hard Pace 5x Swings (KB / DB) 100m Run or Row, or 200m on bike An AMRAP format means the you will run through the circuit at a hard pace again and again until the 5 minutes is up!
Resilience
E
3 rounds 30 seconds Cactus Stretch e/s 30 seconds Glute Leg Lift e/s
Warm Up
A
3 Rounds 6x Push-Pulls 6x Lunges e/s 6x Burpees 60 sec. SMOC
B
Walking Lunges
5 x 8
C
Push Pulls
5 x 8
Work Capacity
D
3 rounds at Hard Pace 12x 25m Shuttle Run 60 sec. Rest
Resilience
E
3 rounds 30 seconds Y + L 30 seconds Instep Stretch e/s
Jake Saenz
Coach Jake Saenz is the Founder and Director of Atomic Athlete. He's been coaching professionally for over 15 years and has travelled the country instructing various military organizations in exercise science and mission specific programming. Jake is US Army Veteran where he served as a team leader in the 75th Ranger Regiment.
Leave the heavy lifting to us. Get safe and effective strength and conditioning programming delivered right to your phone.
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Alex Chiapetta
Air Force TACP
Verified Athlete""After moving to CO I used their online programming and their military on-ramp programming before I enlisted. My years of training with Atomic’s programing and coaching got me through a 2 year long Special Warfare pipeline without any injuries.Worth checking out, you won’t be disappointed!""
Olivia Lawson
Competitive Shooter
Verified Athlete""Atomic continues to be the best investment to my health and mental well-being. Intelligent programming and coaches who are both approachable and well educated keep me healthy and strong into my 40s. I am stronger, more confident, and a more capable human being because of the programming.""
Koji Bamba
BJJ Black Belt
Verified Athlete""After moving to Austin five years ago, I noticed a particular breed of athlete at the academy that would give me fits, even though I had an advantage both in technique and experience. I came to find out all of them trained at Atomic Athlete.""
Joseph Long
Software Engineer
Verified Athlete""The programming is next level and it’s monitored by a great group of coaches with a passion for fitness and helping you reach your goals. It’s not your typical CrossFit gym so you won’t be kipping pull-ups or doing complex lifts and breakneck speeds where you’re asking for an injury.""
