Maxi Nutrition - ATHX Progression Plan

5 min Bike / Row / ... into 2-3 Rounds for quality of 6/6 90/90 Hip Stretches 40/40 sec. Box Pigeon Stretch 10 Russian Baby Makers 6/6 Cossack Squats 15 Air Squats All the videos are attached to this block. If you click on the first video, you'll find the other videos as well.

Seated Box Jump

3 x 4

Back Squat

4 x 8

Romanian Deadlift (RDL)

3 x 10

Intention: A guideline to how this should feel: 85% effort, and should be right at the border of sustainable/unsustainable. If you go above the pace you will be forced to quit and if you go below it, you wouldn’t need the rest to repeat the effort. -------------- AMRAP 4 Min. 15/12 Cal Row 12 Burpees 9 Double DB Shoulder to Overhead (2x22.5/15kg) - rest 2 min b/t sets - x 3-4 Sets Flow: AMRAP 4 Min + 2 Min Rest + AMRAP 4 Min + 2 Min Rest + AMRAP 4 Min + 2 Min Rest (18 - 24 Min.) Intensity: RPE 8-8.5 (80-85%) Coaching notes: This AMRAP workout focuses on maintaining a steady pace while pushing hard through the row and burpees. Aim to keep your rowing effort consistent, avoiding burning out too early, and use the 2-minute rest between sets to recover enough for the next round. The DB Shoulder to Overhead should be performed with good technique, prioritizing efficiency—choose a weight you can handle without compromising form, and break the sets if needed to stay consistent. The goal is to keep a steady rhythm and avoid going too fast in the early rounds to maximize your performance across all 3 sets.

3 Rounds of 8-12 Reverse Barbell Curls @ RPE 7-8 + 8-12 Overhead Tricep Extensions @ RPE 7-8 - rest 90s b/t rounds - Choose a weight for all sets that corresponds to an RPE of 7-8: 2-3 reps should be left in the tank.

The FTP test can be performed on an endurance machine of your choice. It is important that, during the test, you should aim to leave as little in the tank as possible and stick to the same ergometer for future ergometer sessions. As we use the C2 Bike at ATHX, we would recommend the C2 Bike Erg for the test. 🚨 We’re approaching the "more scientific" or more established version here. There are various protocols, and all of them provide a solid foundation for further planning, but none of them are set in stone or "more correct" than others. Common protocols: 1 x 30 minutes (100%), 1 x 20 minutes (95%), 2 x 8 minutes (90% of the average) There are several different warm-up variations. Like Zwift and others, we use the Coggan version, but with a shorter warm-up (the original lasts 73 minutes in total), similar to what you find in common apps like Zwift. Protocol: 10-minute warm-up 5 minutes intense above your previous FTP (or estimated FTP) / RPE 8 10 minutes easy 20-minute test 5-10 minute easy cool-down This protocol is sometimes modified with 5 x 30/30 instead of the 5-minute intensity. In Zwift, the breaks are shorter; in other protocols (including the original), you have a 10-minute break after the 5 minutes and before the test. We also stick with that. 95% of your 20-minute test result is your FTP and will serve as your 100% moving forward. Since most ergometers are somewhat inaccurate (especially the Concept 2 bike), this value can’t be universally applied, so you should use it for the same ergometer in your training. Test: ● 10-minute progressive warm-up Warm up gradually. Increase the intensity and pace slightly throughout, but reduce it during the last 2-3 minutes before the 5-minute segment. ● 5 minutes above FTP pace Perform 5 intense minutes — not going all out to the max, but around an RPE of 8 — intense but sustainable. This will help empty the "anaerobic tank" a bit and set the pace for the upcoming 20 minutes. ● 10 minutes easy spin Pedal lightly and relaxed for 10 minutes. ● 20-minute test Pedal with a steady high power output. Avoid starting too fast and fading too slowly. It’s better to start conservatively and build up than the other way around. Ideally, you’ll have a target value in mind and can sustain it. By the end, there shouldn’t be much left in the tank. It is an all out test to exhaustion. 😇 5-10 minute gradual cool-down Pedal slowly and easily to cool down.

5 min Row / Ski into 2-3 Rounds for quality of 10 Scapula Pull Ups 10 Scapula Push Ups 10 Prone Thoracic Extensions 15 Plate Cuban Rotations (1,5-2,5kg) 15 Plate Reverse Flys (1,5-2,5kg) All the videos are attached to this block. If you click on the first video, you'll find the other videos as well.

Strict Press

4 x 6

Pull-Up

3 x 6

DB Bench Press

3 x 6

1-Arm DB Row

3 x 8

EMOM x 16-20 Min. (4-5 Rounds) 1: “X” Cal C2 Bike* 2: “X” Box Jump Over (24/20 inch) 3: “X” Double DB Hang Power Clean (2x22.5/15 Kg) 4: Rest "X" Reps: Pick a number of reps/calories/seconds that is hard, but sustainable on each of the 3 movements. Coaching notes: For this threshold workout, the goal is to maintain a consistent pace while staying within a challenging but manageable intensity throughout each round. For the Box Jump Overs, focus on making each jump controlled and smooth. Land softly and prepare quickly for the next jump, keeping a steady rhythm. On the C2 Bike (*alternative: Air Bike) Calories, push the pace, but try not to burn out too early. Maintain a consistent effort and focus on your breathing to sustain the intensity throughout the interval.For the Double DB Hang Power Cleans, choose a weight that allows you to complete the reps unbroken but is still challenging. Keep your posture upright, hinge your hips properly, and use your legs to generate power for the movement. During the Rest, make sure to recover enough to maintain intensity in the following rounds, but don’t overdo it. Find the balance that keeps you moving hard but avoids burnout. The goal is to maintain a steady pace over all rounds. This is a threshold workout, so you should feel like you’re working hard but not pushing yourself to complete exhaustion.

3 Rounds of 20-30s/Side Knee Level Copenhagen Plank + 30/30 Russian Medball Tosses or 40 Russian DB Twist - rest 90s b/t rounds -

In your endurance event, you will spend 12 minutes on the bike and 12 minutes running, so the total time is 24 minutes. We will build your endurance progressions around this time domain. For running, we’ll use a 5k test as the basis for the upcoming weeks. Test: ● 10-minute warm-up Start very easy and gradually increase your pace to your target pace. In the last 2-3 minutes, run very easily again. After the warm-up, take a 2-4 minute break before starting the test. ● 5k Test Run your best 5 kilometers. Especially the last few minutes will be tough. You need to stay focused and keep pushing through! You’ve got this! ● 10-minute cool-down Run slowly and easily to cool down, and enjoy your success. Now the real work begins, and we’ll be chasing new personal bests!

AMRAP 8 for quality 15/12 Cal Row (male / female) 10 Glute Bridges 30 sec. Hamstring Walk Outs 10 Kang Squats Move for 8 minutes at a low intensity. All the videos are attached to this block. If you click on the first video, you'll find the other videos as well.

Paused Back Squat

3 x 5

DB Step Up

3 x 8

75° Front Delt Press

3 x 10

Lat Pulldown

3 x 12

E2MOM x 4 Sets 30s Air Bike @80% effort Score: Cals E2MOM stands for "Every 2 Minutes On the Minute." This means that every two minutes you begin a new interval, and in this workout you complete four rounds. In each round, you work on the Air Bike for 30 seconds at 80% effort, followed by a 90-second recovery period until the start of the next interval. The instruction to use only 80% effort is a deliberate choice to maintain a moderate pace.This approach allows you to get a feel for the movement and establish your rhythm before the intensity is increased in the coming week.

3 Rounds for quality of 10-12 Cable Rotations per side 12-15 Back Extensions (use extra weight if necessary) - rest 90 sec. b/t rounds -

4-6 min C2 Bike Erg + 60 sec. Wrist Leans 60-90 sec. PVC Lat Stretch + 2 Rounds for quality of 15 Air Squats 10 Romanian Deadlifts (empty Bar) 10 Down Ups + Warm up in the Front Squat to prepare for your first working set after part A of the Throwdown. In part B you're supposed to work up to a heavy triple in the Front Squat.

On a running clock 0:00 - 10:00 max. Calories C2 Bike Erg* *EMOM: 6 Burpees 10:00 - 14:00 rest 14:00 - 22:00 Work up to a 3RM Front Squat Coaching notes: Here is a workout where the clock keeps running. In the first 10 minutes, you need to get as many calories as possible on the bike. Every minute, you get off the bike and have to do 6 burpees before you can continue. You also start with burpees before getting on the bike for the first time. Your score here is the number of calories you burn, which you can enter here. Afterward, you get a 4-minute break to let your legs recover before part B begins. To be able to record a score for part B as well, there's a separate workout in the plan for part B to log your score. In part B you have 8 minutes to work up to a heavy 3-set in the front squat. If you're not comfortable with the front squat, you can switch to a back squat. Since your legs have already had quite a bit of work this week, don't go all out, but focus on a clean technique.

14:00 - 22:00 Work up to a 3RM Front Squat

3 Rounds for quality of 10-15 Plate Sit Ups 40-60 sec. weighted Plank Hold - rest 90 sec. b/t rounds - Pick a moderate weight for the Sit Ups (5-10kg) and the Plank (10-20kg).