Base Athletics

by Beefrib

4 athletes joined

Program Description

This program is designed for low impact, off of play training for athletes.

Program Overview

Level
Novice
Goal
Athletics
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
30 minutes
Created
Jan 11, 2024 11:27
Last Edited
May 07, 2024 10:41

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Power Clean

3

3 reps

RPE 6

2

Skater Squat

3

10 reps

RPE 6.5

3

Cossack Squat

3

10 reps

RPE 6

Day 1

1

Step-Up (Weighted)

3

8 reps

RPE 6.5

2

Farmer's Walk (Weighted)

3

1-2 mins

RPE 6.5

Day 1

1

Power Clean

3

3 reps

RPE 6

2

Skater Squat

3

10 reps

RPE 6.5

3

Cossack Squat

3

10 reps

RPE 6

Day 1

1

Step-Up (Weighted)

3

8 reps

RPE 6.5

2

Farmer's Walk (Weighted)

3

1-2 mins

RPE 6.5

Day 1

1

Power Clean

3

3 reps

RPE 6

2

Skater Squat

3

10 reps

RPE 6.5

3

Cossack Squat

3

10 reps

RPE 6

Day 1

1

Step-Up (Weighted)

3

8 reps

RPE 6.5

2

Farmer's Walk (Weighted)

3

1-2 mins

RPE 6.5

Day 2

1

Snatch (Kettlebell)

3

3 reps

RPE 6.5

2

Push Up

2

AMRAP

RPE 6.5

3

Inverted Row

2

AMRAP

RPE 6.5

Day 2

1

High Pull

3

3 reps

RPE 6.5

2

Pull-Up (Weighted)

5

2 reps

RPE 8

3

Dip (Weighted)

5

2 reps

RPE 8

4

Side Plank

3

1-2 mins

RPE 8

Day 2

1

Snatch (Kettlebell)

3

3 reps

RPE 6.5

2

Push Up

2

AMRAP

RPE 6.5

3

Inverted Row

2

AMRAP

RPE 6.5

Day 2

1

High Pull

3

3 reps

RPE 6.5

2

Pull-Up (Weighted)

5

2 reps

RPE 8

3

Dip (Weighted)

5

2 reps

RPE 8

4

Side Plank

3

1-2 mins

RPE 8

Day 2

1

Snatch (Kettlebell)

3

3 reps

RPE 6.5

2

Push Up

2

AMRAP

RPE 6.5

3

Inverted Row

2

AMRAP

RPE 6.5

Day 2

1

High Pull

3

3 reps

RPE 6.5

2

Pull-Up (Weighted)

5

2 reps

RPE 8

3

Dip (Weighted)

5

2 reps

RPE 8

4

Side Plank

3

1-2 mins

RPE 8

Day 3

1

Clean and Press

3

3 reps

RPE 6.5

2

Bulgarian Split Squat (Barbell)

3

8 reps

RPE 6.5

3

Incline Bench Press (Dumbbell)

3

12 reps

RPE 6.5

4

Pull-Up (Weighted)

3

6 reps

RPE 7

Day 3

1

Step-Up (Weighted)

3

8 reps

RPE 6.5

2

Farmer's Walk (Weighted)

3

1-2 mins

RPE 6.5

Day 3

1

Clean and Press

3

3 reps

RPE 6.5

2

Bulgarian Split Squat (Barbell)

3

8 reps

RPE 6.5

3

Incline Bench Press (Dumbbell)

3

12 reps

RPE 6.5

4

Pull-Up (Weighted)

3

6 reps

RPE 7

Day 3

1

Step-Up (Weighted)

3

8 reps

RPE 6.5

2

Farmer's Walk (Weighted)

3

1-2 mins

RPE 6.5

Day 3

1

Clean and Press

3

3 reps

RPE 6.5

2

Bulgarian Split Squat (Barbell)

3

8 reps

RPE 6.5

3

Incline Bench Press (Dumbbell)

3

12 reps

RPE 6.5

4

Pull-Up (Weighted)

3

6 reps

RPE 7

Day 3

1

Step-Up (Weighted)

3

8 reps

RPE 6.5

2

Farmer's Walk (Weighted)

3

1-2 mins

RPE 6.5

Day 1

1

Power Clean

3 Sets

3 Reps

@6

2

Skater Squat

3 Sets

10 Reps

@6.5

3

Cossack Squat

3 Sets

10 Reps

@6

Day 2

1

Snatch (Kettlebell)

3 Sets

3 Reps

@6.5

2

Push Up

2 Sets

AMRAP

@6.5

3

Inverted Row

2 Sets

AMRAP

@6.5

Day 3

1

Clean and Press

3 Sets

3 Reps

@6.5

2

Bulgarian Split Squat (Barbell)

3 Sets

8 Reps

@6.5

3

Incline Bench Press (Dumbbell)

3 Sets

12 Reps

@6.5

4

Pull-Up (Weighted)

3 Sets

6 Reps

@7