Short on Time
Atomic Athlete
Short on Time is a 3-day per week, 45 minute training program built for adults who want to train hard, stay consistent, and keep improving without needing hours in the gym or a complex setup.
Life is busy - work, family, responsibilities, all the real-world stuff that makes long training sessions unrealistic. This program respects your time while still delivering highly effective, well-structured training.
No fluff. No gimmicks. Just training that works.
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
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 is a Black Belt in BJJ and runs our yoga and resilience programs with a focus on longevity.
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.
Short on Time gives you structured, challenging, efficient training that fits into a crowded calendar. -Three days a week. -Forty-five minutes a session. -Straightforward, effective, and sustainable. If you want training that works, even when life is busy
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Koji Bamba
BJJ Blackbelt
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."
Ryan Perard
USFS Firefighter
Verified Athlete"I have used the programming pre, during, and post season to stay in shape for the demands of my job. The Kettlebell, bodyweight, and Sandbag training have been awesome for staying in shape and even pushing myself while spending a good amount of time on the road."
Tiffany Cabin
Local Athlete
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."
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"
When you join a team you’re getting more than programming, you’re joining an online community.
Short on Time
Short on Time
Short on Time
