ATHL8 Team Training
AZ Built Fitness
Functional FitnessThe ATHL8 Training Program was built with the busy professional in mind. If you need quick, efficient and sustainable workouts that can be done in 30 minutes or less with minimal equipment and you're ready to earn your fitness, this is for you!
Why is it called ATHL8? Because I believe that we are all athletes in life and we all have so much more potential than we tap into. The "8" is for the virtues I believe provide us the best path to achieve our true potential, these include: discipline, commitment, grit, consistency, growth mindedness, coachability, resilience and confidence.
This program is designed to provide programming that will challenge you, not allow for excuses and help you uncover that inner ATHL8 while accelerating your physical and mental transformation.
Oh and one last thing...I do these workouts too, I'm busy with a corporate career, dad, husband, don't feel like working out some days and not just programming behind a computer. We're in this together!
Let's go!
Prep
A
Warm Up
Pick a 30 foot distance and walk back and forth each length doing the following: 1. Frankenstein Stretch (opposite arm and leg kick) 2. Walking Quad Stretch (grab foot and pull towards butt) 3. Walking Hamstring Stretch 4. Walking Lunge with Twist Then do 2-3 sets of this: 1. PVC Passthrough (10 total) or Arm Circles (front and back) 2. 15 Air Squats 3. 15 Push-Ups
B
Front Squat
2 x MAX @ 80 %
Fitness
C
Rounds of 10,9,8,7,6,5,4,3,2,1 - Devil's Press - Dumbbell walking lunges (each leg) - 30 second plank hold Target weight is 50# men/35# women but scale to your ability. Do a set of 10 devil's press and lunges then do a :30 plank hold. Next set do 9 devil's press and lunges then a :30 plank hold. Extra credit: Wall sit holds for max time (repeat 3 times with 3 minutes rest between sets). If you want to spice it up, hold a sandbag or dumbbell in your lap.
D
Push Ups
A
Run/Bike/Hike/Activity
Prep
A
Warm Up
Pick a 30 foot distance and walk back and forth each length doing the following: 1. Frankenstein Stretch (opposite arm and leg kick) 2. Walking Quad Stretch (grab foot and pull towards butt) 3. Walking Hamstring Stretch 4. Walking Lunge with Twist Then do 2-3 sets of this: 1. PVC Passthrough (10 total) or Arm Circles (front and back) 2. 15 Air Squats 3. 15 Push-Ups
B
Deadlift
2 x MAX @ 80 %
Fitness
C
5 Rounds - 30 Air Squats - 20 Sit-Ups (can use an abmat, do regular or butterfly sit-ups) - 10 Push-Ups - 5 Power Cleans (Barbell or DB). Use weight that is challenging but can be maintained for 5 rounds. (target weight is 135# men and 95# women) Extra Credit: EMOM (every minute on the minute) x 10 (100m sprint)
Prep
A
Warm Up
Pick a 30 foot distance and walk back and forth each length doing the following: 1. Frankenstein Stretch (opposite arm and leg kick) 2. Walking Quad Stretch (grab foot and pull towards butt) 3. Walking Hamstring Stretch 4. Walking Lunge with Twist Then do 2-3 sets of this: 1. PVC Passthrough (10 total) or Arm Circles (front and back) 2. 15 Air Squats 3. 15 Push-Ups
Fitness
B
4 Rounds - 500m Row (sub 400m run) - 10 Burpees over rower - 10 Sumo Deadlift High Pull (target weight 95# men/65# women) Extra credit: 3 sets of 21's bicep curls. This means you do 7 reps from the bottom position to half way, then 7 from half way to the top position, then 7 full range bicep curls. You can use a barbell or dumbbell and the weight should be manageable to get the full 21 repetitions in a continuous fashion. Rest 2 minutes between each set.
Prep
A
Warm Up
Pick a 30 foot distance and walk back and forth each length doing the following: 1. Frankenstein Stretch (opposite arm and leg kick) 2. Walking Quad Stretch (grab foot and pull towards butt) 3. Walking Hamstring Stretch 4. Walking Lunge with Twist Then do 2-3 sets of this: 1. PVC Passthrough (10 total) or Arm Circles (front and back) 2. 15 Air Squats 3. 15 Push-Ups
B
Power Snatch
3 x 3 @ 80 %
Fitness
C
- 30 Cal Echo Bike (any fan bike works or you can row) - 15 Devil’s Press (use weight that doesn’t require you to take breaks) - 20 Cal Bike - 10 Devil’s Press - 10 Cal Bike - 5 Devil’s Press - Jump back on the bike (row) and pedal until it reaches 100 total calories Target weight is 50# men and 35# women, scale up or down based on ability. Extra credit: 100 jump ropes + 100 box step-ups (wear vest if you have one for the step-ups)
Prep
A
Warm Up
Pick a 30 foot distance and walk back and forth each length doing the following: 1. Frankenstein Stretch (opposite arm and leg kick) 2. Walking Quad Stretch (grab foot and pull towards butt) 3. Walking Hamstring Stretch 4. Walking Lunge with Twist Then do 2-3 sets of this: 1. PVC Passthrough (10 total) or Arm Circles (front and back) 2. 15 Air Squats 3. 15 Push-Ups
Fitness
B
8 Rounds - Bodyweight Max Repetition Bench Press to technical failure (Dumbbell or Bar) – scale weight so you get at least 10 repetitions for the first 4 sets. - Directly into 200m run - Rest 2 minutes Extra credit: Accumulate 150 sit-ups
Trevor Gelder
I'm a Kinesiology graduate (Go Sun Devil's), dad, husband, executive and have been training others and myself for the better part of 25 years. I've competed in organized sport, Crossfit, Ultra races and Ironman Triathlon's among others. I'm passionate about helping others pursue their potential through fitness and love to see people win in life!
Let's do this together! You'll be part of our exclusive ATHL8 community and I'll personally be there to help you realize and experience a stronger, healthier and more confident you!
Start My 7-Day Free Trial
Amanda W. (Mom/Wife/Executive)
Working with Trevor has been magic!
Verified Athlete"His workouts were just what I needed as a busy mom, professional and volunteer youth coach. The workouts are always different, require minimal equipment and I'm consistently done in 30 minutes or less door to door. If you are ready to do the work, this program will get you the results."
Nancy Y. (Nurse/Runner)
This program changed my life!
Verified Athlete"The ATHL8 program helped me to create real, sustainable habits that have stuck with me for years and why I feel so much better, both mentally and physically. Thank you Trevor!"
George B. (Dad/Business Owner)
Gaining Muscle and Confidence
Verified Athlete"With Trevor's ATHL8 Training program, I feel the best I've ever felt and my body is responding faster too. I'm more fit, adding muscle and feel more athletic which is helping me be more active with my kids. It's exciting to love training again and the community Trevor has created is amazing!"
Chris C. (Firefighter/Dad)
Best investment I've made in myself!
Verified Athlete"The results I've built with Trevor and his coaching program have made a huge difference in my fitness which has resulted in significant improvements with my family and my career too. I was skeptical at first to spend money on training but it has created more return than I ever expected."
When you join a team you’re getting more than programming, you’re joining an online community.
ATHL8 Team Training
ATHL8 Team Training
ATHL8 Team Training
