Atomic Athlete
Functional FitnessThe perfect program for those short on time and enjoy breathing heavy while building strength.
We asked our 12 coaches "what is your go to circuit?"
Work Capacity 1.0 is the result.
The workouts you'll see here will make you breath heavy and tax the shit our of your muscles.
Each one starts with a warm up, moves to a total body work capacity effort lasting 10-20 minutes, then finishes with some hip and shoulder resilience work.
Short, effective, and hard.
Appropriate for any level, Work Capacity 1.0 will get you fit with limited equipment in under 40 minutes.
1 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
3 Rounds 8x Curl to Press 8x Air Squats 20x Step Ups 200m Run
Bald and Red
B
Author: Coach Tod Moore 5 rounds 50x weighted Step Ups with 25-35lbs 400m Run Execution: - We use a 12'' box for this effort - Men use 35lbs while women use 15lbs. - Execute 5 rounds as fast as you can!
Resilience
C
2 rounds 30 sec. Shoulder Handjob e/s 30 sec. Glute Leg Lift
A
Warm Up
B
Warm Up 3 Rounds 8x Push Pull 8x Squat Jumps 8x Situps 60 sec. SMOC
Night Fury
C
Author: Coach Sarah Dailey 20x Ball Slam or Burpee 400m Weighted Run 20x T Push Up 400m Weighted Run 20x Atomic Abs 400m Weighted Run 20x Swing 400m Weighted Run 20x Jump Lunge 400m Weighted Run Execution: - You'll do one round through this, unless you're just mental and want to do a second. - Do your 20x reps, then grab an odd object like a DB, KB, Med Ball, or plate (15-25lbs) and run 400m with it. - Repeat until you have worked through the entire list.
Resilience
D
2 rounds 30 sec. Pigeon Stretch e/s 30 sec. Cactus Stretch e/s
Warm Up
A
3 Rounds 8x Swings 8x DB Push Press 8x Goblet Squat 60 sec. SMOC
Hybrid Matty
B
Author: Coach Matt Newland 10 down to 1 Burpee DB Cluster (This is a DB clean and squat right into a DB thrusters :15-35lbs) Execution: - Start with 10 of each exercise, then do 9, 8, etc etc. - For the Cluster make sure to get a big swing in, then catch it in the squat, then use your legs to get up and out of the bottom.
Resilience
C
2 rounds 30 sec. Y + L 30 sec. Child's Pose
Leave the heavy lifting to us. Get safe and effective strength and conditioning programming delivered right to your phone.
Get Work Capacity 1.0
Tiffany Cabin
Verified Athlete
"Whether you’re serious about strength and conditioning or just starting your fitness journey, Atomic Athletes is the place to be. The programming is structured and scalable. The coaches are knowledgeable, supportive and ensure you train with purpose and good form."
Will Happer
Verified Athlete
"Atomic Athlete has been a breath of fresh air after doing workout classes like Orange Theory, etc. for a few years. The coaches and the athletes are super nice & approachable. The programming is purposeful and the coaches are very attentive during the classes."
Devin Darnell
Hyrox Athlete
Verified Athlete"10 out of 10! Great progressed strength and conditioning programming. The coaches are invested in your results and safety. Be prepared to work hard, make some legit gains, and meet incredible people"
