Atomic Daily Grind
Atomic Athlete
The Daily Grind is designed to address all aspects of fitness. The primary goal is to make you stronger and faster, while keeping you healthy and injury free. We do this by pulling the best, most practical training principles from a variety of disciplines.
Whether you're chasing peak performance, trying out for Special Forces, or simply looking to to dominate life's challenges with confidence and resilience, the Daily Grind adapts to your goals, pushes your limits, and delivers measurable results.
Conditioning
A
Single Mode Opener
This is a version of warm-up that also scratches the "get some" itch. Pick a Single Mode of Choice. Examples would be Run, Row, Ride, Air Bike. Step Ups aren't the best option because you can only step so fast and getting to a hard pace is challenging. 5 minutes Easy to Moderate Pace 2 minutes Hard Pace 3 minutes Easy Pace
B
Back Squat
C
Bench Press
D
KB Swing
E
Barbell Upright Row
F
Barbell Curls
G
Weighted Situps
Conditioning
H
SMOC Cool Down
5 min SMOC
Warm Up
A
3 rounds 10x Squat 10x Push Up 10x Situp 60 sec. STOC 60 sec. SMOC
Tempo
B
5 rounds at Moderate Pace 500m Row 50x Step Ups A 400m run can be subbed for the row! Or any other Single Mode for 2 minutes!
Core
C
4 Rounds 30 Sec Overhead Carry DB carry (one side per round) 30 Sec Plank
Conditioning
D
STOC Cool Down
5 minutes Foam Roll or Soft Tissue of Choice
Conditioning
A
Single Mode Opener
This is a version of warm-up that also scratches the "get some" itch. Pick a Single Mode of Choice. Examples would be Run, Row, Ride, Air Bike. Step Ups aren't the best option because you can only step so fast and getting to a hard pace is challenging. 5 minutes Easy to Moderate Pace 2 minutes Hard Pace 3 minutes Easy Pace
B
Mini Leg Blaster
8 x 35
C
Dumbbell Push Press
D
Chin Ups
E
Bulgarian Split Squat
F
Dumbbell Close Grip Bench Press
G
Toe Touch
Conditioning
H
SMOC Cool Down
5 min SMOC
Warm
A
3 rounds 6x Goblet Squat 6x Dumbbell Push Press 6x Lunge e/s 60 sec. STOC
Tempo
B
6 rounds 2 min SMOC (EASY PACE) 8x Bodyweight Get Ups 8x Horizontal Pull Ups 8x 25m Shuttle Sprints or 20 Cals Assault Bike (HARD PACE) There's a little element of an interval here where you move at a normal pace for the SMOC and exercises then crank it up for the shuttle runs or bike!
Core
C
4 Rounds 45 Sec Dead hang 45 Sec Hollow Rock A Dead Hang is just hanging from pull up bars or rings.
Conditioning
D
STOC Cool Down
5 minutes Foam Roll or Soft Tissue of Choice
Conditioning
A
Single Mode Opener
This is a version of warm-up that also scratches the "get some" itch. Pick a Single Mode of Choice. Examples would be Run, Row, Ride, Air Bike. Step Ups aren't the best option because you can only step so fast and getting to a hard pace is challenging. 5 minutes Easy to Moderate Pace 2 minutes Hard Pace 3 minutes Easy Pace
B
Back Squat
C
Bench Press
D
RDL
E
Bent Over Row
F
Dumbell Curls
G
Toes to Sky
Conditioning
H
SMOC Cool Down
5 min SMOC
Coach 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.
Coach Tod Moore
Co-founder and Operations manager Tod Moore has been with Atomic Athlete since 2010. He's been professionally coaching athletes of all disciplines both at our Austin locations. Coach Moore also runs our yoga and resilience programs with a focus on longevity.
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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."
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."
When you join a team you’re getting more than programming, you’re joining an online community.
Atomic Daily Grind
Atomic Daily Grind
Atomic Daily Grind
